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Why is it easy to lose muscle when you stop exercising?

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PT Health Life – Many people worry that they may lose muscle when they stop exercising, especially those who have exercised at high intensity to build their physique. So what is the cause? How to regain muscle ?

1. Causes of muscle loss after stopping exercise

To gain a certain amount of muscle mass, many people spend a lot of time exercising, but muscle loss can also occur after a break from exercise.

The reason is that if muscle groups are used to being exercised, if they stop for too long, these muscles will no longer be as toned as before. In addition, if the practitioner still takes in the same amount of calories as during exercise, the excess calories will accumulate in the body, gradually causing muscle mass to shrink.

The rate of muscle loss depends on several factors: Age, fitness level, diet and overall health. Muscle loss can begin after stopping exercise for 2 to 3 weeks.

Many people lose muscle after taking a break from exercise.

– During the first week: This stage the muscles retain their size and strength despite not exercising.

– After about 2 weeks , muscle protein synthesis (the body’s process of building and repairing muscle tissue) begins to slow down, and muscles begin to loosen.

– At around 3 to 4 weeks , muscle atrophy may appear, accompanied by a decline in strength and endurance.

2. Signs of gradually losing muscle

Recognize muscle loss thanks to the following signs:

– Decreased strength: Activities that were previously easy to do, such as lifting weights or climbing stairs, become more difficult.

– Increased fat : Changes in body composition are easily seen, body fat increases as activity levels decrease.

– Fatigue when exercising: When muscle loss occurs, the body will function less effectively in performing activities that require endurance. This causes you to tire faster and reduce your stamina.

– Softer body, loss of muscle definition : When muscle is lost, it will cause a loss of firmness and definition. Areas that used to stand out on the body, like the arms, legs or abdomen… look softer and less contoured. Changes in appearance combined with a decrease in strength and energy… are signs that muscle loss is occurring.

People who lose muscle gradually tire more quickly and have reduced stamina.

3. How to regain muscle mass

To prevent muscle loss, you need to maintain exercises 1-2 times a week, or after 3 weeks of rest, return to exercise.

The body’s ability to recover and regain lost muscle mass requires focusing on:

– Resistance training such as lifting weights or doing push-ups and squats. These exercises help stimulate muscle protein synthesis, rebuilding and strengthening muscles. You should start with light, low-intensity weights before moving on to more difficult exercises.

– Nutrition plays an important role in muscle recovery : Make sure to consume enough protein because protein provides the energy needed for muscle repair and growth. You should add protein-rich foods such as lean meat, milk, eggs, beans and legumes…

Additionally, overall calorie intake can be increased to support muscle growth. Staying hydrated and maintaining a balanced diet with adequate calories will support overall fitness goals.

– Get adequate rest: Muscles grow and repair themselves during rest, so getting enough sleep and taking time to recover between workouts is essential.

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