It's a slippery slope when you miss too many days at the studio. For one reason or another it happens to all of us. And the bad news is that things change quickly when you suddenly stop exercising. The good news is we can help you get it all dialed in and back on track.
Check out these 5 things that happen when you stop movin' your bod :
- BP Rises : First off, here is a little crash course on blood pressure; The first number is the systolic pressure, the blood pressure when your heart contracts. The second number is the diastolic pressure, the blood pressure when your heart relaxes between beats. A healthy adult should be in the 120/80 or lower range, athletes and physically active tend to have a much lower resting heart rate and therefore have lower blood pressure. Sustained regular exercise results in a widening of the arteries and better blood flow which ultimately lowers your blood pressure. When you stop exercising for an extended period of time your heart rate goes up. Keeping your BP at or below 120/80 is a sign of good health so you if have stopped exercising and have experienced and increase in your BP then it's high time to get back at it. It will take about 3 months to cause a sustained change in your heart rate so don't wait, get back on it now!
- Muscles Mass Loss : If you take a week or more off your muscle gains will start to diminish noticeably. The good news is that your actual strength (which is not directly related to muscle size) will NOT diminish that quickly. But if you had been hitting it hard and seeing some gains and positive changes in your physique, you will see it diminish very quickly when you miss too many workouts in a row! And sadly the changes you don't want happen three or four times as fast as the changes you work hard for, so stay strong, stay on your routine, it will be worth it. If you have already fallen out of the habit - get back on it ASAP...don't waste another day!
- V02 Max Drops : V02 = the maximum amount of oxygen you can utilize during an intense or maximal exercise. This directly correlates to your cardio capacity and your performance. When you start a new cardio exercise you will likely feel short of breath, the more you condition the easier it is to maintain your breath at exertion levels ranging from 50%-70%. That's because you are increasing your V02 max with cardiovascular conditioning. The most efficient way to make gains in your V02 max is by doing maximal speed intervals (now you know why those are important in spin class!). Your V02 max decreases as much as 7% after 12 days of no exercise and continues to decrease the more days you miss.
- Muscles Begin to Resist Insulin : In a nutshell this means, your body will begin to turn sugars into fat instead of burning them off as energy. This one is pretty easy to turn around. Keep the diet clean and do some HIIT and you are likely to get back in balance pretty quickly. Pro tip : Shannon's Friday AM Gun Club class is ALL TABATA!!! Tabata is HIIT training with a specific time structure; 20 seconds maximal work 10 seconds rest. This is a super efficient way to get your body conditioned....so if you have fallen off the Well.Fit wagon you can kick start your return at Tabata Fridays with Shannon.
- You Get Grouchy : True story. If you are an exercise junkie you already know that missing too many days in a row leads to feeling irritable and/or down. Here's why; adrenaline, cortisol and endorphins. These hormones are released during exercise. Endorphins are your happy hormones, you get to enjoy the benefits of an endorphin rush immediately after exercise. All the time we hear people say that they were having a stressful crappy day and that class really turned it around. That's the endorphins talking :) :) :) Michael Otto, a psychologist and professor at Boston University suggests that since exercise stimulates your fight or flight response (adrenaline and cortisol) it keeps your nervous system tuned up, and if you stop exercising your body forgets how to handle stress. Unfortunately more often times than not we tend to fall out of routine when our bodies need it the most (like when shit get's really crazy and stressful) Otto says; “Failing to exercise when you feel bad is like explicitly not taking an aspirin when your head hurts. That’s the time you get the payoff.”
And if all that isn't motivating enough, some studies also suggest that if you miss more than 2 or 3 days at the gym your endurance starts to decline and motivation also drops! Stay strong Well.Fitters, don't let a weekend away turn into a month of slackin'.
So how can we help? Accountability and honesty. We know it feels lousy to admit to yourself that you've fallen off the exercise wagon but once you say it out loud to yourself and decide you want to remedy the situation, it's easy! Here are our suggestions for getting back into your groove:
1. Head over to MINDBODY and check out the class schedule
2. Plan your whole week of exercise on a Sunday and actually physically pencil it into your planner (or type it into your Google Calendar, whatever you use) and treat it like any other important appointment. Make it non-negotiable.
3. Make it realistic and manageable. Don't go crazy your first month back. Start small and build up to your goals. You'll feel a whole lot better if you actually make the classes that you sign up for!
4. Keep going. Your body and mind will get used to it and you'll start to crave your gym time and how it makes you feel!
5.If you have a friend who attends Well.Fit check in with him or her and see if you can partner up and be each others accountability partners. You can also entice a friend to join you there with our New Client Intro Pass.
Want a good "ease back in" class? We've got ya covered! Teah is back for her first class post-baby on Sunday at 9:00 A.M. and it's a Mindful Ride (think yoga meets indoor cycling)! Hell yea. Sign up, show up, and start next week off on the right note. SIGN UP HERE.