by Keila Chaliotis, Staff Writer
Ok, it is time to talk about the duration of muscle structure and of the other great benefits exercising has to offer. I know that many included exercising as one of their New Year’s resolutions, but how many have kept up with that resolution?
We have all been told about the benefits of exercise for our health. Such as, it aids us in weight management and insulin sensitivity, keeps our heart healthy, helps with mental stress, and much more. But, what happens when we stop our exercise routine and when do these benefits fade away?
According to researches, a decline in performance and muscle size happens as quick as one to two weeks of not exercising. Muscle strength starts and continues to decrease with no stimulation, and body composition is altered with more body fat and less muscle. Even two days of inactivity can negatively impact insulin sensitivity.
Things just keep going down hill if the inactivity is continued. For example, after 2 to 3 weeks of no exercise, heart strength will also be affected. It will not matter how physically active you were as a young buck, the benefits of physical activity do not last forever.
This has been proven by taking a close look at the physical fitness of many former elite male athletes that are now in their 50’s. For those who did not continue any physical activity as they grew older had much greater risks for insulin resistance and other negative metabolic consequences. Unfortunately, the desirable health outcomes from regular exercise do not last forever and exercise has to be consistently maintained to keep the positive benefits it offers.
None the less, there is always a way to keep from fully falling off track. When you find yourself not being able to maintain your normal exercise routine, try to do at least a little bit, for it is better than doing nothing at all. Even if you lift one time per week, it can be enough to keep the muscular gains from your regular weight lifting routine. Even if you have to cut way back on workouts, this minimal exercise could possibly maintain your fitness and keep you from falling in a slump.
You should not allow yourself to grow tired of your exercise routine! But, if this has already happened, keep up at least a part of your regular routine for meanwhile you can find the motivation to get back on track, again. When exercising becomes boring and fatigue starts to kick in, it can cause a person to back away from working out. But, remember that if you stop completely, you will lose all of the benefits you once had from exercising and once you are ready to come back, it will be much more difficult. Just like when you were first starting to exercise.
Bottom line is that for whatever reason your exercise routine goes off track, doing a little bit of exercise can really pay off by helping you keep your muscle structure, resistance, and strength. So, even if you are only able to go to the gym for once a week, GO. It will not be a waste of your time.
Meanwhile, search for a new motivation and get back into your regular exercise routine as soon as possible. For it is obvious that whatever was motivating you before, didn’t get the job done.
Even if you can’t make it to the gym or if you do not have enough time for your typical run, go for a walk. The important thing is that you do not allow yourself to come to a full stop.
Once you have identified what has been the cause for falling off track with your exercise routine, you can try the following to substitute those exercises that have become boring and cause you to feel fatigued.
Substitute: Running for Walking; Weight lifting for Calisthenics; The Threadmill for Kranking; The Gym for Outdoor Workout
But if the exercise is not your problem for keeping interest, then maybe you should try lowering the count on reps and sets. Maybe it is the fatigue that has caused you to back away, but it is time to fight back and get back on the job!