Let's talk about physical fitness first. Physical fitness represents cardiopulmonary ability and muscle endurance.

When you stop exercising 1-2 weeks later, your physical fitness will first decline, especially this cardiopulmonary ability, and the decline will be very obvious.

Then the direct feeling is that the training ability and endurance will drop sharply, but the strength level will not drop.

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For example, you take a two-week fitness break and then go to the gym to train.

You used to squat 100 kg, so you can squat 100 kg now, but the problem is.

You used to squat 10 times, but now you may feel weak after six times.

And you used to take a break between squats 1 minute, but now 3 minutes may not be enough.

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At this time, your throat is as uncomfortable as smoking, and muscle soreness will be very obvious.

This is a period of physical decline.

You need a week or two to recover from this situation.

In other words, you need two weeks to stop exercising and restore your physical fitness.

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2-8 weeks is the period of strength decline.

What is the reason for the decline in strength? Then a lot of people say muscle loss, no.

The decrease of strength is mainly due to the decrease of water storage in your muscles, which leads to the decrease of muscle tension.

At this time, your strength performance will not work.

Muscle water storage can be understood as disguised muscle pumping water, and the veteran muscles are congested, so the muscle circumference can be improved a lot quickly because the water storage is relatively high.

When you stop exercising for half a month to two months, the main reason is that muscle water storage is gradually decreasing.

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Then at this time, your muscles will be softer every day.

The strength will also drop significantly. In fact, at this stage, the speed of strength decline is amazing, and the strength will not drop so fast in the future.

If you stop working out for two months, go to work out.

You used to bench press 100 kg, but now you may only bench press 80 kg or even 60 kg.

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Don't forget, as I said before, your physical fitness will also become very poor. You can only bench press two or three times, and the rest between groups will be greatly extended.

Then at this time, you should know that it will take you about two or three months to recover to the original level.

That is to say, stopping exercise for two months takes two months to recover, which is not even enough.

After 8 weeks, muscle loss+body fat increase.

After two months, your muscles began to lose.

The reason is also very simple, because you don't use these muscles, so there is no need to grow so thick.

Of course, don't worry too much, muscle loss is not so fast.

And if you lose to a certain extent, he won't lose. Anyway, from beginning to end, your muscles must be stronger than those you haven't practiced.

The bigger the muscle, the thinner it will be until it meets the current living conditions.

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But if you control your diet and body fat, there will still be training marks.

But if you don't control your diet, and most people will not control their diet if they stop exercising, then at this time, your body fat growth period will come.

Later, you gain weight more easily than others, and finally you will appear to have no training traces.

Like a fat man who looks a little strong.

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Of course, some people will lose weight, but the body fat rate will not decrease.

His stomach will get thicker and thicker, and he will lose weight because this kind of person loses weight because of the fierce muscle storage and muscle itself.

But no matter what, you will definitely lose muscle and gain body fat.

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Well, the above is a process of interrupting fitness, from initial physical decline to strength decline, to muscle loss and body fat increase.

Many people say that muscles have memories, and naturally they can recover fitness faster than pure novices.

But it will be more fragile and frustrated than a novice, so you have to bear it and carry it.