If you ever wanted some extra motivation to keep to your routine, we’ve got it!
Read on, and you may be surprised at what’s in store if you put off that workout again…and again…and again…
1. RAPID LOSS OF FLEXIBILITY
It takes as little as three days for your muscles and tendons to start retracting to the typical resting length. Particularly if you sit a lot. After two weeks you will notice a definite decrease in flexibility. To prevent this happening, do stretching exercises at least three times a week.
2. DIMINISHING STRENGTH WITHIN A FORTNIGHT
Unused muscle starts to lose protein which is then excreted via urination. This can start occurring within 72 hours. You will notice the difference within 2-3 weeks when you try lifting your usual weights. However, if you usually exercise regularly, this may happen more slowly.
3. THE OLDER YOU ARE, THE FASTER YOU DECLINE
Studies show that older athletes take longer to recover. Strength and fitness are lost twice as quickly as you age. This is due to reduced levels of HGH (human growth hormone) as well as lowered ability to handle stress hormones, which are released when we exercise.
4. CARDIO FITNESS DECLINES FAST
The VO2 max (the amount of oxygen your body is capable of using in one minute) decreases after just one or two weeks of inactivity. Leave it up to a month and your resting heart rate increases by 4-15 beats.
5. IT DOESN’T TAKE A LOT TO MAINTAIN IT
Staying in shape doesn’t have to be all-or-nothing. In fact, it takes a surprisingly little amount of time to maintain your fitness levels. According to one expert, just 20 minutes of HIIT twice a week is all you need to maintain aerobic and strength levels. So there’s really no excuses!
6. ONE WEEK OFF, THREE WEEKS BACK
Take a week off training and it can take a three weeks for your nervous system to put the ‘oomph’ into lifting like it did before. This doesn’t necessarily mean you won’t be able to lift the same weights. But it does mean you are working harder than normal which puts you at higher risk of injury. The solution - add in more rests between sets and more recovery days as you build up again.
those stats about how quickly fitness drops off are a bit scary! With the clocks going back today I need motivation to go out in the dark, so very timely.