What Happens to Your Body When You Stop Exercising? [Infographic]

Miss a workout? No big deal. But two weeks away from the gym can mean declines in strength, stamina and health, even for the ultrafit.

7:00 AM

Author | Annie Clarkson

When it comes to exercise, consistency is key.

Even for the fittest among us, a few weeks away from training can result in rapid declines in strength, aerobic capacity and the biomarkers, such as blood pressure, that indicate a healthy body.

SEE ALSO: Tips for Treating and Preventing ACL Injuries in Everyday Athletes

"Detraining will occur relatively quickly, with major declines occurring after two or three weeks," says Mark Peterson, Ph.D., an assistant professor of physical medicine and rehabilitation at the University of Michigan. The graphic above outlines some of the changes and when they occur.

But maintaining a regular exercise routine has many benefits.

"Strength preservation and daily physical activity in adolescence, midlife and older adulthood are powerful protective factors for maintaining cardiovascular health and functional mobility, reducing injury and extending life expectancy," Peterson says.

Below, Peterson offers tips for sticking with an effective exercise routine.

  • Aim for intermittent physical activity. Break up exercise into chunks throughout your day. It's effective and fits around busy schedules.

  • Go gym-free. Resistance exercise can take place without access to a gym. Simply use your body weight for moves such as body weight squats, push-ups, planks, pull-ups (or inverted rows), lunges, stair climbing or even playing in a jungle gym.

  • Combine forces. Aerobic and resistance exercise together are far superior to either alone for improving body composition and metabolic health, increasing muscle strength and endurance and enhancing cardiorespiratory health and fitness.

  • Try HIIT. Occasional high-intensity interval training (HIIT) can be used to improve health and fitness in less time. Cycling, running or stair-climbing HIIT for equivalent work and rest ratios can produce immediate and large effects.

  • Get outdoors. Regular participation in exercise and recreation outdoors can reduce stress and depressive symptoms, improve mood and enhance cognitive health.

Graphic Sources: "Lowering Physical Activity Impairs Glycemic Control in Healthy Volunteers," Medicine & Science in Sports & Exercise; "The Relationship between the Blood Pressure Responses to Exercise following Training and Detraining Periods," PLOS OneIñigo Mujika, Ph.D., Outside OnlineUniversity of Copenhagen/Journal of Rehabilitation Medicine; University of Sao Paulo/New York Times Well Blog; "Effects of detraining on endurance capacity and metabolic changes during prolonged exhaustive exercise," Journal of Applied Physiology.

 

More Articles About: lifestyle Exercise Wellness and Prevention
Health Lab word mark overlaying blue cells
Health Lab

Explore a variety of healthcare news & stories by visiting the Health Lab home page for more articles.

Media Contact Public Relations

Department of Communication at Michigan Medicine

[email protected]

734-764-2220

Stay Informed

Want top health & research news weekly? Sign up for Health Lab’s newsletters today!

Subscribe
Featured News & Stories A family discussing their family's medical history at Thanksgiving
Health Lab
Why you need to discuss your family health history at Thanksgiving
The holidays are a great time to discuss your family's medical history. Learn the importance of discussing your family's health history & how to bring it up.
Health Lab
Managing scleroderma symptoms through a team approach
Research published in the Arthritis Care and Research Journal from Michigan Medicine found that scleroderma patients made significant strides when working with trained peer health coaches in adhering to wellness routines, leading to resilience and improvements in fatigue, pain and depressive symptoms.
Chlld holding vape container parent coming into room
Health Lab
E-cigarette exposure on the rise in young children: 6 things parents should know
Pediatrician: Just a few drops of liquid nicotine can be lethal in a toddler
people holding band-aid umbrella standing in the rain
Health Lab
5 things to know about health insurance right now
Open enrollment season for Medicare, Healthcare.gov Obamacare plans, work-related insurance is here – and Medicaid enrollment renewal is due for many. How to get help.
Doctors with patient while on exam table
Health Lab
Can personalized care prevent overscreening for colorectal cancer in older adults?
Study reveals presenting adults between 76 and 85 with personalized information about the benefits and harms of colon cancer screening decreases excess screening
black gun on brown surface with red string
Health Lab
Gun deaths among children and teens have soared
Over the past decade there's been an 87% increase in firearm-involved fatalities among children and teens in the U.S. But there are also strategies and tools to stop and reverse this troubling trend.