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- Preliminary research recently presented at the annual meeting of the European Association for the Study of Diabetes (EASD) in Barcelona, Spain, revealed that inactivity, even for a short time, can lead to metabolic problems.
- Two weeks of inactivity also reduced fitness levels by 4%.
- It took 14 days of training to restore the level of fitness before the sedentary period.
Have you ever skipped a race one day to find that your break in the short term could last weeks without training? Or maybe you have been left out with an injury and wonder how this interruption will affect your overall fitness.
It's not surprising that a physical exercise session can ruin your fitness, but have you ever wondered how much and how long it takes? Research at the University of Liverpool in the United Kingdom has sought to answer this question.
In the preliminary study presented at the annual meeting of the European Association for the Study of Diabetes (EASD) in Barcelona, Spain, 28 people who walked an average of more than 10,000 steps a day reduced their number of 10,000, which means: becoming almost completely sedentary – and exchanging walks or other forms of exercise against an additional 103 minutes of sedentary time per day.
After 14 days, the researchers analyzed participants' overall fitness levels, which they measured by combining a VO2 peak (the efficiency with which oxygen is used during optimal exercise effort) and cardiovascular function. related to the health of the blood vessels. They found that their cardiovascular function decreased by almost 2% and that the peak of VO2 decreased by 4%, resulting in a drop in physical fitness of up to 4%.
In addition, their metabolic health plunged: their total body fat increased by 0.5%, their waist circumference by a third of an inch and their fat mass by 2%. They have also become more resistant to insulin, a condition in which your body does not react as quickly as it should, resulting in an excessive accumulation of blood sugar and increasing the risk of type 2 diabetes. .
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These negative health effects are probably due to muscle underuse: when you stop exercising, your muscles contract less often and you reduce the activation of an enzyme called AMPK , which facilitates the absorption of blood sugar as a fuel, Kelly Bowden Davies, Ph.D., professor of sport and exercise science at the University of Newcastle, UK, has Runner's World.
The absence of shear stress, or the greater force of blood flow on the vessel walls during exercise, can contribute to the degradation of blood vessel health. That's because the more exercise you do – and get your blood flowing – the better your heart and arteries will be.
But that does not mean you should panic if you let a few weeks of workout escape you. Researchers also investigated how long it took to regain fitness and these results were a little more encouraging.
Once the participants resumed the exercise, the researchers again tested their fitness level 14 days later, the same rest time, and discovered that they had returned to their baseline .
According to the study, the best way to offset these health consequences is to practice regular physical activity. So, even if you can not do your regular workout, it can be helpful to do some exercise during the day, for example going out for a walk at lunch time.
However, even if you are away for a few weeks or circumstances temporarily move you away from your workout routine, your fitness level should rebound quickly when you resume.
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