What Happens To Your Body When You Stop Lifting Weights
- You start to lose strength and muscle mass
The first thing to change Deschenes says is your strength. Strength goes down almost immediately he says within a single week. This is true for both men and women but research he’s worked on has found that women lose up to 29 percent of their strength compared to up to 16 percent for men.
After three weeks without weight training Deschenes says you start to lose muscle mass. This is because it takes longer for the body to build up muscle proteins and therefore it takes longer for it to start losing those muscles. And for more some great workouts to try learn why These 5-Minute Exercises Will Make You Sleep Like a Teenager.
- You may lose bone density
Going for a few weeks without strength training also affects your bone density says Deschenes. This is because your bones like your muscles bulk up in response to weight in order to be better able to carry loads. But without the regular stimulus of weight or strength training your bones will become less dense too. This is a huge issue as you get older because after the age of 30 people naturally start to lose bone mass. If gone unaddressed low bone density can put you at an increased risk of osteoporosis and fractures.
- Your metabolism may change
A change in muscle mass say from stopping lifting weights may also affect your metabolism aka the chemical processes in your body that convert food into energy to keep you alive. Muscles are some of the most active tissues in the body says Deschenes. Weight lifting and other activities that build muscle mass can increase your metabolic rate because your cells require lots of energy in the form of oxygen and food to perform. But when you lose muscle mass Deschenes says you’re inherently not using up as much oxygen or calories which slows down your metabolism.
Changes in metabolism aren’t inherently good or bad. However if your metabolism slows down due to reduced activity but you’re still eating the same amount that you did when you were lifting weights you may gain weight in the form of fat adds Ahmed Helmy, MD.
- Good news, Most of these issues are reversible
You might think all this means that you have to constantly lift weights or risk tons of negative side effects. But Deschenes emphasizes that not only does it take a long time to experience these changes but you can also regain most of the ground you’ve lost by resuming weight training. That’s because our bodies have a muscle memory that makes it easier to build back up existing muscle he says. The exact mechanism of how it works isn’t entirely clear but current research suggests that unused atrophied muscle cells shrink rather than die off completely.
Benefits Of Running 5k 3 Times A Week
- Runner’s High Is Not a Myth
Disclaimer this is not a laid out scheme to get you to exercise more. It has been tested and proven. If you’re a junkie and are looking to quit then running is the next best alternative.
According to reports based on a scientific study running and other vigorous exercises compels the brain to pump out two feel-good chemicals. These are endorphins and endocannabinoids.
The latter is not so different from the THC found in pot that’s responsible for altering one’s mood. Most marathon runners have often experienced a burst of happiness and relaxation after running a 5k marathon.
If that’s just from running once the possibility of doing it three times a week is limitless. It is highly likely that your mood and perception of life and everything, in general, will shift towards the positive.
- Lowers the Risk of Cardiovascular diseases and several other ailments.
By now you must have heard how daily exercise improves health and lifestyle. Running in itself is a dose for longevity and other health benefits.
For instance some researchers from Holland discovered that running reduces the risk of coronary heart disease and the silent ischemia. They also found out that continuous running also reduces the chances of individuals dying from a stroke.
Running 5K 3 times a week also reduces the chances of developing cancer and other neurological diseases such as Alzheimer’s and Parkinson’s diseases.
If you’re one of those people who have to endure insomnia studies have shown that running helps to improve sleep. In others consistency has paid off in increased concentration during the day as well as an overall improved mood.
- Need help burning fat and calories? Try doing a 5K three times a week
Cardio is one of the fastest ways to burn calories Just ask your gymnast! Before you ask yes running 5K three times a week could help you lose a few extra pounds.
However the trick is to do it smartly. For novices a low-intensity run is proven to burn more fat and calories than a vigorous exercise. In doing so you will be torching tons of calories as well.
Nonetheless most runners don’t realize that hunger is a post-running after effect. As a result, their recovery food is mostly geared towards junk food.
Some sources even suggest that even with a healthy meal after running some people often experience weight gain instead of a loss. This is either caused by an imbalance between the calories burnt and calorie intake.
In such cases it is highly recommended to upscale your running with less flat terrain and hillier tracks. This way you are likely to improve your weight loss journey.
Top Exercіses for Belly Fat
- Exercіses to Help Belly Fat
There are many exercіses out there but not all are created equal when іt comes to banіshіng belly fat. However scіentіsts and doctors alіke agree that іncorporatіng physіcal actіvіty іnto your daіly routіne іs a great way to burn off unwanted belly fat. Here are some exercіses for belly fat that you can try to help you slіm down your waіstlіne.
- Aerobіc or Cardіo Exercіse
Your fіrst step іn burnіng off vіsceral fat іs іncludіng at least 30 mіnutes of aerobіc exercіse or cardіo іnto your daіly routіne. Studіes show that aerobіc exercіses for belly fat help to reduce belly fat and lіver fat.
Some great cardіo of aerobіc exercіses for belly fat іnclude:
- Walkіng especіally at a quіck pace
- Group fіtness classes
When choosіng a cardіo actіvіty make sure іt’s somethіng that you enjoy doіng. Thіs way you’re more motіvated and wіll look forward to your exercіse routіne.
- HІІT or Іnterval Traіnіng
Hіgh-іntensіty іnterval traіnіng (HІІT) and іnterval traіnіng are exercіse routіnes that іncorporate short bursts of іntense exercіse mіxed іn wіth lower іntensіty moves and rest perіods. Research shows that HІІT exercіses for belly fat help control weіght and іmprove your overall physіcal condіtіon.