The mid-year holiday season usually means people like us would most likely take a trip to a beach where there is sun, sea, sand and girls (or in our case, men). Tanned, sculpted bodies are what we always expect to see on the beach and hopefully, we ourselves can attain maybe a little lesser than that but nevertheless a bikini body.
However, when work or studies start taking up our time, we stop doing our jogging, swimming, cycling, going to the gym and just basically stop exercising. When you stop exercising for two weeks, what happens?
Fitness coach Craig Rasmussen from California gives his two-cents on that topic but factors such as age, genetics and starting fitness level is also part of the equation.
Two weeks of bumming around
Rasmussen says general fitness levels will drop. “These can occur at different rates in the muscular and cardiovascular systems.” The key is to go back to step one and do it all over again.
Otherwise: Do one set of five strength exercise to build muscle and reduce osteoporosis and go back to two to three sets of eight to twelve exercises two or three days a week. Research shows that 50 to 90 percent of your strength gains from your first set.
If it has been longer than two weeks
“The longer that is taken off, the more you need to scale back. I would recommend scaling volume and intensity back a bit, but you do not have to start back at square one,” Rasmussen advises. Once you have a solid base, “you will regain fitness levels back at faster rate than someone who has never had them in the first place.”
Otherwise: Not many people have the luxury of five to seven days of 20 to 60 minutes of cardio in a week. You can half that amount and increase intensity level. Interval workouts are highly recommended, or circuit training.
Should I take a break?
If you over exercise, it is not a good thing either so if you feel that you have been working out long and hard, give it a break. “For many people who are stuck in the more is always better mentality, they have accumulated so much fatigue that a week off is just what they need,” recommends Rasmussen. Allow your muscles to recover – after all, you have done a great job!
(Source: Fit Sugar)
