If you stop training for a short time, such as 1-2 weeks, there is nothing to worry about, except that the maximum oxygen uptake (decreased by 4-6%) and endurance will be significantly affected, and muscles and strength will not be significantly reduced. Many trainers will think that if they don't practice for two days, their muscles will lose their arms, which is actually an illusion to a large extent. After all, your daily activities and diet can help you not lose muscle obviously in a short time.
Short-term suspension of training is most affected by your adaptability to training, and the nervous system's ability to recruit muscles will be reduced. Maybe after a period of rest, your whole body will feel relaxed without any pain, but after you start training, you will feel strange in both movements and the same training intensity, and your training results will also drop. This is the loss of neuromuscular adaptability that you have experienced.
Although this decline in adaptability will appear within a week or two or even a few days after stopping training, it will come and go quickly. As long as you resume training, you will recover soon.
If you stop training for more than 2 weeks, the longer you stop training, the more you will become yourself. Our figure depends on many factors, such as our own bones, hormone secretion, genes and external environment, behavior habits, exercise, diet and so on. Congenital factors are basically unchangeable, and our long-term behavior habits and external environment are relatively difficult to change. For example, I like to eat staple food and spicy food before fitness, and I still like it now. If I stop exercising one day, I guess I will still like it. (Of course, this does not mean that habits cannot be changed. )
So I really suggest that you start fitness after you have a good consciousness. There will be no practice for several months or three years a year. However, the changes of muscle, strength and aerobic level after stopping training have the following characteristics:
The more experienced the trainer, the longer the training time, and the stronger the ability to maintain muscle and strength.
At the same time, we have a muscle memory. Although the principle is not clear at present, if you reach a certain level through training, stop training and resume training, and the speed of returning to the previous level will be much shorter than when you used to spend it. For example, if you increase the bench press from 50kg to 100kg/year, it may take only three months to recover to 1 00 after stopping training for a long time.
Another interesting thing is that some studies show that after stopping any aerobic exercise, the maximum oxygen intake of novices is less than that of experienced veterans, and veterans can maintain their muscles and strength for a longer time than novices after stopping strength training. (and find a reasonable reason for being lazy not to do aerobic exercise)
However, we don't need to worry about stopping training after fitness. On the contrary, it will be worse than before, and some basic strength and muscle improvement will be maintained all the time. Whether you will continue to exercise in the future or not, the longer you practice now and the harder you work, the better your foundation will be in the future.