The best thing to do is start

sweet, há 6 anos

But if you take time off for over six weeks, you will start to lose muscular endurance, strength and tone.

What to do: How quickly you regain muscle strength and endurance depends on how often you train, but the best news for those who end up having to take a lot of time out? You will see bigger improvements more quickly than someone who was fitter.

BODY FAT
When we run, our muscles Nike Air Max 90 Womens Blue process insulin and absorb the resulting glucose, which is released to power our movement as we run. Stop running and your muscles quickly become less sensitive to insulin, according to research published in the Journal of Applied Physiology. As well as increasing the risk of Type-2 diabetes, this also means calories from food are no longer converted to energy for the muscles and are instead Nike Air Max Thea Femme stored as fat.

What to do: Don’t fear, it’s not as dire as it sounds. Studies show your body can adapt quickly to increased insulin with other forms of exercise and healthier eating. High-volume exercise, such as an hour-long walk or high-intensity exercise of just ten minutes a few times per week is just as effective at ensuring your body continues to process insulin.Remember how out of breath you felt when you first started running? While research shows Nike Air Force 1 Mujer you won’t be starting from scratch after taking time out, your VO2 max or aerobic capacity is affected within two weeks. “This is primarily due to a reduction in the heart’s efficiency and the number of capillaries in the muscles, which affects their ability to absorb and utilise oxygen to help you run,” explains Feeney.

What to do: If you were already super fit before you took time Adidas Zx 8000 Damen out, regaining aerobic fitness won’t be as hard. For anyone else, it will feel harder, which could be more discouraging. The best thing to do is start back from scratch, even if this means returning to a walk-run training plan until you rebuild your aerobic fitness. This way you won’t tax your body too much and be left feeling discouraged. If you’re out due to injury, try sport-specific Nike Air Max Ld Zero Womens training like aqua running to prevent reductions in aerobic capacity.

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