what happens to your body when you stop working out for 2 weeks?
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Time away from the gym In general, just two weeks of detraining can lead to significant decline in physical fitness. A study from the Journal of Applied Physiology concluded that just a fourteen-day break significantly reduces cardiovascular endurance, lean muscle mass, and insulin sensitivity.
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As your body gets stronger, and your muscles adapt to the new type of movement, you won't feel the soreness afterwards. As you progress through the physical change, the DOMS will reduce and, usually within a dozen or so workouts, you'll stop feeling it altogether.
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So when you quit and your metabolism slows down, your body has these extra calories it has to deal with, and many people gain weight." Most people gain about two pounds during the first couple of weeks after quitting, Purcell says. "People who quit tend to think, 'It's only been two weeks and I've gained two pounds.
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Actually, performing too much cardio will put your body in a catabolic state and burn hard-earned muscle. The loss of muscle will not only reduce strength, but it will also slow down your metabolism. If your metabolism slows down too much, you'll have a tough time burning fat.
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After 1 to 2 weeks, you may be able to get back to most of your normal routine, such as walking and working. Don't try to lift anything over 10 pounds or do intense exercise until you get your doctor's OK. It usually takes around 6 weeks to recover fully.
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Depending upon your time away from fast training, you will have an easy or hard time coming back. Expect to spend at least two days getting back in shape for every day lost.
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A realistic timeframe, Thompson says, is to be back to normal within about two months. That goes for both strength and cardio. So if you normally bench 200 pounds, don't expect to do much more than 100 your first day back.
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It could be two weeks, or more gradually, over the course of a few months, depending on what kind of shape you were in to begin with. For runners, it is usually a slower process, because their muscles take longer to atrophy than those of weightlifters and bulkier types.
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During the first few weeks off, the effects are slight, Matthews says. After about four weeks off, however, muscle fibers begin to shrink, and sometime between then and eight weeks, that decline becomes measurable, Zimmerman says.
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Unsurprisingly, not moving around decreases your endurance (think of how hard it is to go on your first run after a long break—and apply it to all of life). Your muscles and your bones will lose mass, your resting heart rate will go up, and your blood volume will go down.
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“If you are sick, your body is overstressed, so you'll start to lose strength after two to three weeks," she says. "If you're not sick, and especially if you're able to get in some movement and light exercise, you can probably take three, four, even five weeks off without significant strength loss.”
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After your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It is particularly important to eat carbs and protein after your workout.
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Typically, I recommend that people take a few days off from exercising every six to eight weeks, assuming you work out at a good intensity and are consistent.
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We know that skeletal muscular strength stays about the same during a month of not exercising. However, as mentioned above, athletes can start losing muscles after three weeks of inactivity. You lose cardio, or aerobic, fitness more quickly than muscle strength, and this can start to happen in just a few days.
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Aerobic Capacity When you go a few weeks without physical activity, your heart not only begins losing its ability to handle extra blood flow, your body's ability to effectively use oxygen, referred to as VO2 max, declines.
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Quitting reduces your risk of stroke, lung cancer and heart attack. Not all people who quit smoking put on weight. Withdrawal symptoms are a positive sign your body is adjusting to being free from tobacco chemicals. 8 weeks after quitting your immune system improves.
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You may feel tired for 1 or 2 days after, but you should be back to normal soon. You can go back to work, school, driving, and most other normal activities the next day if you feel up to it. But DON'T do hard work or heavy exercise for several days.