If you work out regularly, going to the gym or exercising at home, you naturally need to take a rest. A recommended break from work-outs is usually one or two days a week. The problems with breaks, however, is that, before we know it, they extend to four days, or seven, or a fortnight. Skipping exercises begs a reasonable question then: how soon do we start losing our form? When do our muscle strength and endurance begin to weaken?
1.Working Out Regularly
If you exercise four or six times a week, you have a work-out load of professional athletes. With this amount of exercise and provided also you work out for long time, you will not lose your athletic form quickly. The more excessively you exercise, the stronger is your muscles memory. It will allow you to return to your former shape pretty soon after a long break.
2.Loss Of Muscle Strength
The loss of your muscle strength depends on the nature of your rest. If you are bedridden, your muscle strength will start going down within two weeks. If you take a break from the gym but remain physically active, it will take you around five weeks to get weaker. Scientists have recently studied weightlifters, athletes, and rowers taking a break from their exercises. They discovered that tissues of their basic muscles did not change even after a month of rest. Specialized muscles utilized in a specific sport, however, started loosing their strength after two weeks of inactivity.
3.Loss Of Endurance
We lose endurance much quicker than muscles' strength. Scientists studied sportsmen taking a rest from exercising for a month and came to conclusions that within a month, resting sportsmen lose 20% of oxygen which they absorb per unit time. They also discovered that after 12 days of rest, sportsmen's absorption of oxygen fell 7%. The concentration of enzymes in blood that are responsible for the body's endurance also went 50% down. The good news is that, in comparison to how we recover our muscle strength, we bring back our bodily endurance much easier and quicker.
4.A Fitness Novice
Extended breaks are particularly dangerous for people who are only beginners in sports. Their muscles have not gotten used to exercising yet and their muscle memory has not consequently developed. Hence, if novices take a long break from workouts, they will have a hard time coming back to exercising afterwards.
5.Muscles Sterngth In A Beginner
People new to sports retain their muscle strength easier and longer than those who have been exercising for an extended period of time. In one study, half of the group of sport beginners were given a two weeks break from workouts. After this period of time, the muscles strength of both parts of the group was identical. People new to sport quickly lose concentric strength (i.e., when your muscles shorten meeting resistive force like a weight); their eccentric strength (i.e., muscle lengthening while producing force) retains much longer.
6.Loss Of Endurance In Novices
Our cardiovascular system is more sensitive to prolonged breaks in training than our muscles. Scientists found out that the level of oxygen in blood achieved during two months of hard training was completely lost after just four weeks of rest.
7.Age And Stress
Other factors also influence the quickness of our return to our previous form after a break. Age factor is decisive. If you compare a group of people between 20-30 years old and a group of people in their sixties, you will see that the second group will lose their muscle strength two times faster. A reason why you stop exercising also makes a difference. If you are stressed because of injury, you will lose more than 30% of your muscle strength within a month. Relaxed people would lose much smaller percentage of their muscle strength within this time.