What are the changes in my body if I don't run for a week? The numbers tell you!

If you don't run for a week, your body will change a lot!

1. Muscle weight begins to decrease, volume shrinks, and body fat begins to accumulate;

2. The metabolism begins to decrease, and the weight will increase by several pounds;

3. Athletic ability begins to decline, and speed, endurance, and strength will decrease by 25%-30% in 2-3 weeks;

4. Capillary thinning, decreased bone density, weakened flexibility, and decreased blood flow;

5. The amount of blood output in cardiac contraction decreases, and the volume of mitochondria decreases by 50%;

6. The heart rate increases, and the maximum oxygen uptake decreases at a rate of 1% per day;

7. The lactate threshold begins to decline, so when you resume high-intensity exercise, the muscles that were not sore will be sore again;

8. The dopamine content in the brain decreases, and it is easier to be anxious and fatigued emotionally; Reduced motivation to exercise and greater reluctance to exercise can create a vicious cycle.

9. Decreased deep sleep will indirectly lead to restlessness or lack of sleep.

10. If you don't exercise for two weeks, then there will be an obvious decline in physical fitness, or even return to the level before exercise.

To sum up, if a long-term runner does not run for a week, all body functions will begin to slowly decline, and physical fitness will also decline.

Lactic acid is to blame, and the whole body is sore!

It's all "lactic acid accumulation" at work.

Lactic acid is an intermediate product produced by the metabolic process of glucose in the body during exercise. Due to the relative excessive exercise, which exceeds the intensity of anaerobic exercise, the lactic acid produced in the body cannot be further decomposed into water and carbon dioxide in a short period of time, and the oxygen supply is insufficient to form anaerobic metabolism, resulting in the formation of a large amount of excessive product lactic acid in the body. Lactic acid buildup can cause local muscle soreness. Therefore, the phenomenon of body aches will only appear after running after the year. It's also a reminder that you've "exercised too much".

Continuous aerobic exercise to help lactic acid drainage!

As mentioned above, the main formation of lactic acid is due to the lack of oxygen participation in exercise, and continuous aerobic exercise will increase the oxygen supply to muscle tissue, increase the metabolic rate, and thus reduce the metabolism of lactate as soon as possible. Because under the conditions of aerobic exercise, lactic acid rejoins aerobic metabolism.

It is explained by chemical reactions: carbon monoxide and carbon dioxide will be produced when fire burns, carbon dioxide is a completely consumed metabolite, and carbon monoxide is an incomplete metabolite, and it can also be burned for energy, if the human body is a car of burning coal, carbon monoxide is lactic acid.

This is also why some runners feel that their body is no longer sore, which means that your body has gradually begun to adapt. Therefore, slow and continuous aerobic exercise can effectively accelerate the excretion of lactic acid and reduce the pain sensation in the body.

PS: If the body aches and pains are strong, it is recommended to take advanced slow walking exercises to avoid injuries caused by body soreness that lead to distorted running posture.

Don't ignore stretching!

Stretching and finishing exercises are a great way to eliminate fatigue and promote physical recovery. Tidying up after strenuous exercise can keep the cardiovascular system and respiratory system at a high level, which is conducive to repaying the oxygen debt owed during exercise. Finishing activities relax the muscles and avoid affecting metabolic processes due to local circulatory disorders. Finishing activities should include jogging, breathing, gymnastics and stretching exercises for all muscle groups. Stretching exercises after exercise can eliminate muscle spasms, improve muscle blood circulation, reduce muscle soreness and stiffness, eliminate local fatigue, and also have a good effect on preventing sports injuries.

Drink plenty of water and vitamin B supplements

It is said that "women are made of water", and most of the human body is tissue fluid, so it is very necessary to replenish water after exercise. For runners with sore bodies after running, drink plenty of water to keep your body fluids and accelerate the breakdown of lactic acid. However, it is worth noting that plain water should be encouraged instead of sweetened drinks!

Vitamin B plays an important role in maintaining the activity of muscles, especially vitamin B5 (pantothenic acid), which is an indispensable substance for the conversion of fats and sugars into energy, and is also an important nutrient to help the body recover from fatigue, rich in pantothenic acid can help accelerate the catabolism of lactic acid. It is widely distributed in various foods, such as: animal liver (100g/8mg), eggs (100/g1.08mg), marine fish (100g/0.2~1mg), pork (100g/0.5mg), whole wheat 100g/0.5mg, milk (100g/0.5mg), peas (100g/0.34mg), beans (100g/0.14mg), oranges (100g/0.16mg) and so on.

Proper massage and hot bath!

It is well known that taking a hot bath will accelerate blood circulation, through the stimulation of hot water, it can accelerate the circulation of blood in the body, thereby reducing muscle fatigue and helping lactic acid excretion, and massage can relax and soften stiff muscles through the action of external forces, thereby accelerating lactate metabolism.

PS: You can only take a hot shower 1 hour after running, otherwise it will accelerate blood circulation and put a lot of burden on the heart. Generally, the water temperature should be controlled as much as possible, and the water temperature should not be too high!

Running to lose weight after the year is a good choice, but it should also be based on the body's energy and strength, once there is body soreness and other phenomena, it means that there is some excessive exercise. The diet during the Chinese New Year is somewhat greasy, so after the holiday, it is still necessary to eat a light, healthy and regular diet!

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