Changes to the body comes gradually, and happens more as long periods go without working out.
Feeling like a novice lifter or experiencing post-hiatus running agony? You're not alone! Jumping back into the gym after a break can be a challenge, both physically and mentally. But before you fret over lost gains, let's break down what really happens when you take time off and how to bounce back stronger than ever.
Taking a brief hiatus from your workout routine can actually be beneficial. It's like hitting the reset button for both your body and mind. Your muscles get a chance to recover from the continuous stress of exercise, reducing the risk of overuse injuries. Mentally, it can provide a much-needed break from the routine, preventing burnout and reigniting your motivation for when you return to the gym.
While physically, your body can handle short breaks, the mental aspect of getting back into the groove can be challenging. For beginners, establishing a consistent exercise routine is crucial, and any disruption—even a short one—can derail progress. The key here is to acknowledge the setback, stay positive, and focus on re-establishing your routine gradually.
When you're out of the game for about two weeks, that's when you start to notice a decline in aerobic fitness. Your VO2 max—the maximum amount of oxygen your body can utilize during exercise—starts to decrease, along with your heart's efficiency in pumping blood. This decline can lead to decreased endurance and overall cardiovascular fitness.
Unlike aerobic fitness, the effects of detraining on strength training are less immediate. While you may feel a bit weaker after a break, significant loss in muscle mass and strength takes longer to manifest. Regular strength trainers can typically go a few weeks without lifting before seeing noticeable declines.
Regular exercise boosts oxygen flow to the brain, leaving you feeling mentally sharp and alert. However, when you've been away from the gym for a while, you may notice a mental fog settling in.
One reason for this fog is the drop in neurotransmitters like brain-derived neurotrophic factor (BDNF) and dopamine. BDNF helps promote the growth of new brain cells and enhances connections between existing ones, while dopamine plays a crucial role in regulating mood and motivation. With reduced levels of these neurotransmitters, you may feel less focused, more anxious, and lacking in motivation.
Exercise isn't just beneficial for your muscles—it also plays a vital role in promoting restful sleep. During deep REM cycles of sleep, your body produces hormones like growth hormone and testosterone, which aid in repairing muscle tissue damaged during workouts. Without regular exercise, your body may have excess energy, making it harder to fall asleep and stay asleep throughout the night.
