Shikha Mittal


Post Body Reaction After Leaving the Gym

People who are fitness freak they love to hit the gym but sometimes life happens and we can get a little off track. Family commitments pop up, sickness kicks in, or you get stuck with overtime at work. There are lots of reasons to take a break from your workout routine — vacation, harsh weather, work demands, family obligations, etc.  Even the most dedicated fitness enthusiast may be forced to stop for a while due to sore muscles, illness, or injury. Then all of a sudden your exercise routine goes from regular to non-existent.

But do you ever think leaving the gym is good for you or leaving the complete exercise may harm your body inner and outer way? As days off can improve strength, muscle development and aerobic fitness as your muscles work to repair themselves from the work you’ve put in. A day off from the gym can also have the same mental health effect as an extra day off from work. It will leave you feeling refreshed and ready to take on tomorrow. But when taking a break from exercise, it only takes one to two weeks to notice a loss of progress. Then before saying goodbye or taking a long break to gym consider these points which make you rethink about your decision.

Shrinking of Muscle

When you stop working out for an extended period of time, your body starts to lose strength and muscle mass, especially if you're accustomed to regular resistance training. Discontinuing a training routine will leave your body with nothing to adapt to, so it will start to return to its original state. You will probably notice the decrease in muscle mass within two weeks. When the muscle fibre realize they don’t need to store more energy hence they store less glycogen, which result shrinking of muscle fibres.

Losing Your Strength

Exercising will always boost up your strength. Day by day you will feel more and more energy and strength in your body. When you stop working out or take a long break your body start lose strength. Especially highly-trained athletes who stopped exercising for five weeks showed significant decreases in strength.

Higher Blood Pressure

Exercise help to lower blood pressure. Stiffening arteries and veins send your BP back to where it would be. However it doesn’t means that if you stop exercising you’re certain to have high blood pressure. Still you can control your BP by reducing dietary sodium, avoid taking stress, or maintaining your body weight.

Gain Weight     

A common misconception is that fat will replace muscle if you stop exercising. Fat cells and muscle cells are different structures and are not interchangeable. It would be like an orange turning into an apple. It's not possible. When you aren't working out regularly, your body composition starts to change. With little physical activity, muscle cells will shrink. With less calorie burn, fat cells will start to expand, making the body look softer.


How To Maintain Your Body After Leaving The Gym

It is certain that your body will definitely change after leaving the gym. Still there is some hope. If you follow these tips then you can stay in good shape.

  • Workout helps in to burn calories; you need to track your calories. The only time you will gain weight is if you eat more than you burn off each day – a process called calorie surplus or positive energy balance. Using calorie counters, they are a great way to work out your exact calorie requirements. But be truthful with calorie counters.
  • You can also involve in physical activity if you are not hitting the gym. Opt for a walk, jogging, swimming, martial arts etc. This will keep your muscles in movement.
  • Avoid junk foods
  • Implement gym exercises in home like Squats, Reverse, lunges, Kneeling pushups, One-arm rows etc. Give your body at least 2 hours in a week.
  • Drink more water and stay hydrated. Avoid overly sugary, caffeinated, and alcoholic drinks, which may cause dehydration.

Consult your trainer about your decision of leaving the gym. Fitness pro can create an individual program that’s tailored to your needs and goals. They’ll also show you the path to take post-workout. As you progress, a trainer can make adjustments to your routine so you can continue to improve. Also you can take help with the dietician for proper diet so you can feel motivated and supported as you work toward long-term improvements.