While the health benefits of regular exercise and the changes it brings about in the body are no secret, have you wondered what happens when you stop working out? Staying away from exercise can lead to muscle atrophy (a decrease in muscle mass), causing a decline in cardiovascular health, flexibility and endurance, say experts. This, in turn, affects your overall fitness levels.
The principle of reversibility applies to exercise and fitness. When we stop working out, our body undergoes physiological changes, losing the progress that was made and eventually returning to the level when we started exercising. However, these changes occur in a gradual manner throughout the course of a few weeks, explains Rohit Kumar, a lifestyle coach and exercise science educator from New Delhi. The changes occur at different rates in different individuals, and being aware of them can help one plan a quick return to their regular fitness routine.
Lack of exercise affects strength and stamina
When we suddenly stop training or doing the physical activities that we are used to, our strength and fitness levels decline, with the body reaching a state where it maintains ‘just enough’ strength to sustain itself. This is the brain’s inbuilt defense mechanism, which kicks in to protect the body. So, over time, one would only be left with the strength required to survive, losing all the gains achieved through progressive training, loading or lifting weights. Kumar explains this with an example of lifting weights. “Let’s say when you started working out, you had the strength to lift 5 kgs. But with consistent training, you progressed to a level where you could lift 20 kgs. However, if you stop working out for some weeks, your strength will eventually decline; you won’t be able to lift 20 kgs and might even fall back to the level of lifting 5 kgs, depending on how long the gap was.”
Apart from strength, our cardio levels drop as well. “When we do cardiovascular training for sports like running, cycling or athletics, the heart is trained to maintain a low RHR [resting heart rate], which refers to reduced huffing and puffing when competing or performing with high intensity levels,” says Rohit Tiwari, a personal trainer from Bangalore. “So, when this training stops, the heart capacity and stamina also decline to a level that’s ‘just enough’ to survive.”
In addition, when we train, our metabolic rate increases, and calories are burned at a faster rate. Consequently, we eat more to fulfill our energy requirements. “Our body gets used to a certain amount of calories when we train. However, if we continue to eat the same way without engaging in physical activities, we will start to gain fat, resulting in lowered metabolism and accumulation of fatty tissues around the abdomen,” cautions Tiwari.
Insufficient physical activity has a mental impact too
Besides physical changes, an individual who hasn’t worked out in a while undergoes mental changes as well.
Weight gain is one of the common issues faced by people who have stopped exercising for a long time. This also impacts them mentally. They might feel lethargic and develop body image issues, not feeling good about themselves. “Due to a long gap, you might lose your self-esteem and confidence owing to not being in the same shape as at the time of training,” says Kumar.
Takeaways
- When we stop working out, our body starts losing the progress that was made and eventually returns to the state when we started exercising. These changes occur gradually over the course of a few weeks.
- Staying away from training for a while causes a dip in endurance, stamina and strength.
- Disengaging from training affects one mentally as well, where they might lose self-esteem and confidence.
