Massive work comes to you. After the “storm” of work passes, you think it is still early to exercise again: Your muscles are still toned.

And then, your belly is fat, your chest is flat and your biceps have gone awry. Ten minutes of warm-up also makes you gasp …

Therefore, it is important to understand the state of the body after stopping exercise. It has both helped you make an alternative as well as plan to return to the gym.

Whether you are a regular trainee, a rookie or a professional athlete, once you say goodbye to the gym, three components of your body will be affected: the cardiovascular system, muscles and weight.

Cardiovascular system

The first component “collapses”. From 10 to 14 days without exercise, our ability to absorb and use oxygen begins to decline.

This is because when you exercise, your heart transports more blood and your body produces more capillaries in your muscles. When you stop exercising, your heart is no longer able to transport large amounts of blood, and capillaries that are born during exercise also disappear. However, do not panic. You can reverse the situation if you exercise normally again.


This component is not affected rapidly. The first one or two weeks, there was no sign of anything happening. By week four, the muscle fibers begin to shrink and within eight weeks you may notice a change in the mirror. At this time, your muscles are flabby and small. The six pack gradually disappears after the fat layer.


Your weight will change instantly. Imagine: A workout burns 300 to 400 calories. If you want to skip the workout and want to keep your weight, you have to cut out the corresponding portion.

What if you can’t cut your diet? Let’s try to analyze: Fat and muscle are two different concepts. If you skip training, your muscles will atrophy. If you eat more than the recommended amount, the excess calories will turn into fat. That is, if you practice again, you have two tasks: Increase muscle and reduce fat.

Quitting exercise, when to lose shape?
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