Generally speaking, it takes as long as you stop running to recover your fitness.
So far, your muscles will return to your baseline before training.
It’s not terrible to stop running, but to give up running forever.
Six months after stopping running, the runner’s physical decline has stabilized.
After enough sleep, you can take some low-intensity sports, such as walking slowly, walking fast, climbing stairs, yoga, swimming, cycling, etc.
The biochemical way that runners’ muscles burn fat for energy begins to become inefficient.
This has become a great reason for some people not to run.
After running stops for one week, the exercise ability decreases, and the pace, cardiopulmonary and muscle strength will decrease by 15 ~ 30%.
Two weeks after you stop running, your VO2max (VO2max, the main indicator of your aerobic skills) will drop by 4% to 20% at this point.
For example, you are too tired after staying up late and working overtime for a long time.
Hormones are messengers that regulate the biochemical characteristics of the human body.
If you work very hard in your previous training, a three-day rest will enhance your fitness.
The number of mitochondria per unit of your muscle decreases further, which leads to your lower ability to use oxygen during training.
It’s really too cold.
This is partly due to a decrease in cardiac output.
However, for those who have recently joined running or have a lower physical level, the proportion of physical loss is greater.
The cold wind is biting, the snow is flying, and the temperature is freezing.
The longer you stop running, the harder it is to start again.
The good capillary network established by endurance training began to decline.
However, it may be higher than people who never train.
However, at this stage, the loss is very small.
More than a month after stopping running, all the changes caused by not running continue to develop, but the changes of basic muscles begin to be significant.
Some runners even choose to hibernate in winter and hardly run.
Two months after you stop running, your heart muscle will be significantly reduced and your heart wall thickness will be reduced by 25%.
You can have a little rest because of your busy work and physical fatigue, and give yourself enough rest time.
When you go out for running, your body becomes frozen.
As a result, muscle oxygen uptake decreased by up to 8%.
After three weeks of inactivity, the muscle mass in the heart pump chamber will decrease by about 20%.
The lactic acid threshold has decreased before.
However, there will still be unexpected changes.
Don’t worry.
It will be more difficult to burn fat when running, which will reduce your endurance.
One day you may be temporarily or for a long time unable to run.
A week after you stop running and a week after you don’t run, changes begin to occur in your body and eventually lead to the loss of physical fitness.
When the hormone secretion of runners decreases, more stress hormones will be released during exercise, which simply means that the same exercise intensity will produce greater pressure on the body and increase the recovery time.
Not running for a period of time will reduce deep sleep, resulting in irritability and further affect the quality of sleep.
However, you can’t give up the habit of running, even if you walk a little faster, it’s also excellent.
After stopping running for three days and not exercising for three days, my health has begun to decline.
The efficiency of mitochondria in muscle will also decrease significantly in the process of using oxygen to convert energy.
After stopping running for two months, this efficiency will decrease by 25% to 45%.
Life goes on and running goes on.
If you are a perennial runner, not running for two weeks will not cause you a lot of physical loss.
Your muscles are undergoing biochemical changes.
Therefore, it is suggested that the partners should not stop training for too long.
There is no doubt that this will bring some retrogression to our physical function.
As long as you stick to it, I believe your brain, body and body will remain in a better state.
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Especially for beginners, eight weeks after stopping training is equivalent to starting again.
If you don’t practice for a day, you know; If you don’t practice for two days, your running friends know; The whole world knows that you don’t practice for three days…
It’s still comfortable in the house.
This is because in these three days, your muscles can fully recover; The level of muscle carbohydrate (glycogen) has burst, the muscle fibers damaged by previous hard training have been completely repaired, and the muscle has enough time to complete favorable metabolic changes.
Lactic acid is easier to accumulate and start running again.
Another reason is the physiological and chemical changes in muscles.
The weight gain will gradually become obvious, that is, you will get fat.
Three months after you stop running, you begin to experience “hormone reduction”.
When we run again with high intensity, the muscles that were not sore are more likely to be sore, which is why we exercise every other week, and the muscles are more likely to be sore.
If you don’t resume exercise but maintain the same eating habits, you will certainly get fat, gain 5-10kg, and have health risks.
