Planning to skip the gym? Are you afraid that you might lose your gains? Like it or not, there are moments in life when you’ll have to stop working out for a few days or even weeks. Some people do it when switching jobs or moving to another city. Others get sick or injured. Skipping your workouts every once in a while won’t affect your gains. The problems begin when you stay away from exercise for more than a week.
How Long Does It Take to Get Out of Shape?
According to health experts, it takes about two months to lose all of your fitness gains. An athlete with 20 years of experience will stay in shape longer after a break than someone who has been training for only two or three years. The fitter you are, the longer it will take to lose your muscle and strength gains.
However, skipping your workouts for just two weeks can significantly affect lean muscle mass, cardiovascular fitness, and insulin sensitivity. You’ll lose your strength first, then your endurance. Within 30 days, your blood pressure will go back to where it would be if you’d never even left the couch. At the same time, your blood sugar levels will increase and stay elevated throughout the day. Soon, you’ll be gasping for breath after just a few steps up the stairs.
Breaks Aren’t Entirely Bad
Despite these findings, skipping the gym isn’t always a bad idea. If you work out really hard, you’ll benefit from taking a few days off. This way, your body will have a chance to recover and your strength will improve.
Days off can also boost your motivation and prevent fatigue. Some athletes take breaks once every three or four months to recover and regain their strength. Keep in mind that taking a break from exercise doesn’t mean you should stay glued to the couch. Swimming, jogging, cycling, yoga, and sports are highly recommended as a substitution.
