Let's take a look at a set of before and after comparison charts!
After setting a new Japanese national record at the Chicago Marathon earlier last month, Daiki has been on vacation, sharing his running stories around the world, and of course eating and drinking... Recently, he returned to Oregon and resumed training... However, he was fat, fat, fat... Some runners commented that it was like running in maternity clothes, which was unbearable.
Although it may be a problem with the shooting angle, from the perspective of the legs, it is indeed long meat. Look at it, the big god will be fat if he doesn't run for a while, let alone you.
We know that running is a very simple sport, simple as long as you step on the legs, but it is a difficult sport, the hard thing is to keep going.
Even runners who are very obsessed with running must have had the idea of not wanting to run today. Maybe it's because of the heavy workload, or because the weather is not very good today (smog, rain, etc.), or it is running to the platform period and there is a tiredness of running.
In short, everyone inevitably has a little inertia and does not want to insist on running anymore. Especially now in the winter, it is even more difficult to keep running.
But do you know what changes in your body after you stop running?
1, stop running for 10 days: the brain is different
instance:
Dazi: All-horse pb236, 2018 Tangshan Marathon champion. In 2017, North Malaysia stopped running for 10 days due to injury.
He said that three changes occurred in his body during the 10 days of stoppage:
1, weight gain: now maintained at about 67 kg, if you do not run for a week, coupled with diet do not pay attention, weight will rise about 2 pounds.
2, running feeling will decay: now my state is at most a day of rest (not a continuous break of more than a day), before the race or after the race, and two exercises a day, although very tired, but in the most tired situation the sense of running is still very strong, under the support of this feeling, even if it is very tired, but can also accelerate in the final stage of the race. Like I used to often take regular breaks for more than 3 days, although the physical recovery is good, but the running posture will be very mechanical, there is no sense of fluency, of course, rest for a week to run feeling will drop more.
3, psychological condemnation: this is the most fatal. Because the usual training or to improve the speed as the main goal, so if the practice is not systematic enough, periodic disorders will definitely bring psychological uneasiness, in the arena we often hear the god said: "Before the practice is not good, last week a step did not run, it is good to have this result." "Why? It is because there is no practice according to the plan, rest for a week without running, will inevitably bring psychological pressure, if you catch the race, first of all, you will lose psychologically, such as thinking: feel that you are not practicing well; rest for so long is not like a runner at all; this time the race is over! In this mood, you will walk into a vicious circle and do not want to run more and more. At the beginning of the year, the Xuzhou Marathon stage was the worst time for me to run, and at that time, I basically practiced for several days to rest, so I had no bottom in my heart as soon as the Xuzhou Marathon stopped on the field.
So from a research perspective, what happens to the body when you stop running 10?
Scientists' research has shown that aerobic exercise such as running can delay the decline of brain memory. But studies have found that once you stop aerobic exercise such as running, this protective effect on memory will soon decline or even disappear.
In people who have been running for a long time, after 10 days of stopping running, the blood supply to the hippocampus part of the brain is reduced by 10% compared with before. This area is closely related to learning and memory ability, and is also closely related to the occurrence of Alzheimer's disease. Although it has not yet had an impact on people's cognitive ability at this time, it should already be taken seriously.
When you do a long-distance running training session, your brain secretes a substance called endorphins that make you feel happy. It's a bit like the thrill that comes with smoking marijuana. In addition, running produces a substance called muscle factor, which eliminates stress and reduces depression.
So once you stop running, then these substances can't be produced, and the mood will become low. Over time, you may become more stressed, and the symptoms of depression may become more and more severe.
In fact, a study published in the journal Psychological Medicine showed that when people stopped running for 10 days and after a mood test, they found that they were more depressed, more stressed, and more angry.
2, stop running for 2 weeks: endurance declines, blood pressure, blood sugar rises
Ai Guoyong: Macondo CEO, full horse pb 4 hours 22 minutes, has not run for two consecutive weeks this month.
"If I don't run for two weeks, rhinitis will frequently brush my presence, making me breathless, uncomfortable, and I don't even want to do work." The office would be filled with the sound of my sucking. If you don't run for two weeks, you will become more and more inert, and you won't want to run, you won't want to move, but at the same time, there is a voice in your heart calling: Run you come back soon, I can't bear it alone..."
In fact, if you stop running for 2 weeks, you will obviously feel that going up the stairs or climbing the mountain is more difficult than before.
This is because there is a measure of the body's endurance voke maximum, which drops by about 10% after 2 weeks of stopping running; after 4 weeks, it will continue to decline by about 15%; and after 3 months, it will drop by 20%!
But if you don't run, occasionally do some low-intensity exercise, and the voX max drops, it won't be so fast. Therefore, we must not stop the movement completely, and maintain some low-intensity activities at intervals.
Runners who do regular physical examinations should find that when they keep running, then their blood pressure and glycemic index will decrease, and once they stop running, they will find that they have a significant increase. This can be a health risk for people with high blood pressure and diabetes.
Running can not be done every day, but occasionally some interval training is done, and blood pressure levels are also controlled. However, if you stop running completely, even for two weeks, your blood pressure will immediately be beaten back to its original shape, and you will immediately return to before liberation.
Similarly, if you stick to aerobic exercise such as running for a long time, your blood sugar levels will drop. However, if you stop running completely, even for two weeks, the drop in blood sugar will increase by 50%.
3, stop running for 1 month: muscle strength begins to decline
Su Qing: All-horse pb343, women's national level two.
"If you don't run for a month, your whole exercise habits are completely gone, and every day you blame yourself for your laziness, and you will feel that you will immediately become a running scum like Ai Zong, and there is no difference between you and a wasted person."
From a research perspective, after stopping running for 1 month, the strength of the body's muscles began to decline. Its practical use does not last a month, and many people will feel a decrease in muscle strength in half a month. After stopping running for 2 weeks, some people will obviously feel that their strength is not as good as before, and it is a little difficult to do some housework; some people with good physical foundation may feel it after 4 weeks.
Men who have been doing strength training for a long time may be able to maintain good muscle strength within 24 weeks of stopping running.
4, stop running for 2-3 months: weight gain is obvious, voX max drop sharply
Xiaobian himself, full horse pb315, at the end of 2017, due to a strained lateral ligament of the sole, was suspended for 2 months.
"The most obvious feeling is that cardiopulmonary function declines too quickly. The VO2 max dropped from a high of 58 to 50, and after resuming training, 5 assigned to run 10 km with an average heart rate of 156, compared with the previous 5 assigned to run 10 km with an average heart rate of about 150. In addition, the muscles of the body feel relaxed. Later, after more than 1 month of training, I gradually recovered to 85% of my physical fitness. ”
From a scientific point of view, without exercising for two months, your heart muscle will be significantly reduced, and the thickness of the heart wall will be reduced by 25%. The mitochondria in muscles also experience a noticeable decrease in efficiency during the use of oxygen to convert energy. After stopping training for 12 weeks, this efficiency drops by 25 to 45 percent.
After three months, you start experiencing "hormone reductions." Hormones are messengers that regulate the body's biochemical characteristics. When your hormone secretion decreases, more stress hormones are released during exercise, which simply means that the same exercise intensity will cause more stress on the body and increase the recovery time.
Also, stop running for 2 months and you're getting fatter in your mirror than before, or the numbers on the scale are higher than before. In fact, where it takes 2 months, a few days to see the change, right?
Even professional athletes have a hard time escaping this fate. The famous basketball player Kobe Bryant is a good example.
Even for professional athletes, if they stop professional training but maintain low-intensity exercise, after 5 weeks, their body fat rate will increase by 12%, their weight and waist circumference will increase, and their muscle mass will drop significantly.
5, stop running for 6 months: physical fitness to the lowest point
Luo Ye, who has only run the whole horse once at present, and finished the race at the close time, can be said to be a standard running scum. I once stopped running for a winter, and when I wanted to run again in the spring, I couldn't run anymore.
"In 2016, I ran relatively well, I could run at a pace of more than 5 minutes in 10 kilometers, completed a full marathon, got a bonus for a cross-country race, and had stable running habits, and the hottest month of July also reached more than 130 kilometers."
"But that's basically the peak of my running, because from October 2016 to February 2017, the half year was winter, it was too cold, so I didn't run a step." At that time, I thought that it was nothing, and I thought that I would run again in the spring, but I found that I could not run again. ”
"In March 2017, I signed up for the Wuxi Marathon and withdrew; I used to be able to run 10 kilometers with 5 distributions, and now I can even run 5 kilometers with 10 distributions; I have gained more than 10 pounds, reaching the fattest in history, and I can no longer wear my previous clothes; the most terrible thing is that I have gradually become accustomed to this life of eating and sleeping, sleeping and eating, and being paralyzed all day, and the whole person has become unenterprising and paralyzed: I am still young, and I have time to exercise later."
"Physical laziness can be contagious to the spirit, I thought I just stopped running, but I didn't know that my mind and my sharpness were slowly degenerating." In that half a year, I just didn't run, and I lived a very "dashing" and "luxurious" and "happy". Today, it is necessary to repay with a sub-healthy body, a fat weight, and bad living habits. It turns out that the gifts of life have already been marked with prices in secret. ”
From a scientific point of view, after you have stopped running for six months, your physical decline has stabilized. Even so, the number of mitochondria in your muscles per unit drops further, which results in a lower ability to use oxygen during your run.
Due to low daily calorie expenditure and loss of muscle mass, your body fat levels can increase dramatically, with health risks.
6, the longer you stop moving: the harder it is to start exercising again.
It's not scary to pause for a run, because even if you stop running for a while, it's much better than someone who never exercises, and the scary thing is to give up running forever.
You can pause for a few days because of busy work and physical fatigue, and give yourself enough rest time, but the habit of running cannot be abandoned, even if it is a little fast, it is excellent.
For example, just finished running a long run, just finished a long time of staying up late and working overtime, the body is too tired, you can get enough sleep, do some low-intensity exercise, such as slow walking, fast walking, climbing stairs, cycling and so on.
If you don't practice for one day, you know it; if you don't practice for two days, your runners know it; if you don't practice for three days, the whole world knows... In short, running is really a day without rest.
Life goes on, running does not stop, as long as you persist in this way, I believe that your brain, body, and body will be kept in a better state.
Interactive message: How long have you been stopping for the longest time, how do you feel? Welcome to leave a message, the top of the message will receive a pair of Macondo running gloves.
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