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How Long Does It Take for Your Fitness to Backslide?

We’ve all taken a week (OK, maybe a month) off our workout routines every now and then. Life happens. But will your fitness hiatus completely sideline your progress or just be a little hiccup in an otherwise healthy body? Find out how long it takes for your fitness to go kaput – and how long it will take to get back into tip-top shape.

Are You Training or Detraining?

In fitness, you’re moving forward or you’re moving backward. Your body is constantly adapting to the load you put on it. After more than a few rest days for recovery’s sake, your body will slowly start to adapt, not to activity, but to inactivity. (Remember: Your body doesn’t become stronger during workouts, it becomes stronger after them.) “You have to exercise to maintain fitness because after all, if you don’t start your car in a month, the battery dies. Your body is the same way,” says Los Angeles-based certified strength and conditioning specialist Mike Donavanik.

Unfortunately, this doesn’t happen quite as most of us would like. Research published in the Journal of Applied Physiology suggests that just two weeks of inactivity can negatively impact your cardiovascular fitness and muscle mass. What’s more, in a 2014 Nutrition, Metabolism and Cardiovascular Diseases study, when obese adults took a month off from training, they lost most of the aerobic gains they had made from working out the four months prior, and negated improvements in their insulin sensitivity and HDL cholesterol. (Silver lining: They maintained their abdominal fat loss as well as blood pressure improvements.) When you aren’t constantly challenging your body, your muscles shorten, your heart can’t beat as fast or move as much blood per beat and your muscle cells lose some of their mitochondria, their internal power plants, explains Pete McCall, a San Diego-based certified strength and conditioning specialist.

Luckily, the fitter you are going into an exercise hiatus, the slower your fitness will decline, Donavanik says. But losses still happen. In one case study of an Olympic rower published in the Journal of Science in Medicine and Sport, eight weeks of detraining resulted in about a 20 percent drop in fitness.

Cut Your Losses

Whatever your current fitness level is, minimize how far you backslide with these tips. 

Move: Something is always better than nothing. “If I'm training for a 10K mud race and I miss four days of running, but was physically active for the majority of those days, I'm much better off than someone who was completely sedentary during his or her four days off,” says certified strength and conditioning specialist Grant Weeditz, a trainer at Anatomy at 1220 in Miami. Even if you can’t hit the gym, stay active. Walk whenever you can. Take the stairs. Do squats while you brush your teeth.

Miss endurance workouts: In a perfect world, you’d get in both your high-intensity and your endurance workouts. But for the sake of general fitness, if you have to miss one, miss the endurance workout. It takes slightly longer to lose your endurance fitness compared to your strength and power, Donavanik says. Plus, when you’re tight on time, going all-out for 15 minutes is better at keeping your fitness up compared to 15 minutes of jogging, he says.

Track your workouts: Months off from the gym have a way of sneaking up on exercisers. But if youtrack both your workouts – and workouts missed – you have a slimmer chance of those few days turning into more, McCall says.

Hop Back to It

There’s no denying: It will take time to get back to your pre-break fitness level. For every week you take completely off, expect to spend about two weeks getting back to where you were, Donavanik says. But, luckily, that’s less time than it took to get fit in the first place.

“The brain’s connection with muscle is what tends to form first during training and be retained the longest,” Weeditz says. “Someone who’s had experience with a movement like riding a bike can go back to doing the same thing with relative ease compared to when they hadn’t done it before. This proves equally true with common movements like the bench press and a burpee. The form is there, strength and endurance just need to be redeveloped.”

The key to rebuilding is starting off slow. For instance, if you’ve taken four to six weeks off your strength workout, you’ll likely need to start off lifting about 10 to 20 percent less weight than you used to, McCall says. If you’ve taken that time off the treadmill or pool, try covering 50 to 70 percent of your usual distance during your first workout back. Based on how challenging the workouts feel, you can dial things up or down from there.

Be patient. Doing too much soon can increase your risk of injury and force you to take more time off from the gym. If you’ve skipped your workouts for more than a couple of months, it may even benefit you to start out with body weight work. “Forty push-ups will get you back in shape better than four sets of 10 bench press with a weight that you're unsure about,” Weeditz says.

Self-Defense for Fitness

Avital Zeisler's life was beginning to change for the better. At age 19, she had just begun college courses and was looking forward to pursuing her dreams of dancing or working in another creative profession. "I was really excited to begin the next chapter of my life," she remembers. 

Then, she was sexually assaulted.

"I was just completely broken inside, mentally and emotionally," says Zeisler, now a 26-year-old in New York City. To cope with the trauma, she tried therapy, creative writing, going out with friends and various fitness classes and competitions. "I tried everything to heal myself – and nothing worked," Zeisler remembers.

Everything, that is, except self-defense. At the urging of her dad, Zeisler enrolled in Krav Maga, a type of self-defense used by the Israeli military. She progressed through the classes as far as possible, even becoming a certified instructor and teaching in Israel and New York. "Self-defense … was a way for me to do something positive [and combat] the violence," Zeisler says.

Still, it wasn't enough. Not all the techniques fit her "personal mission to find out if a woman could defend herself against a larger and stronger attacker," she says, and so she modified them to suit her needs. For example, one hair-grabbing maneuver involved the defender on the ground, but Zeisler found a way to protect herself while staying upright.​ "I really assessed whether I could have used concepts in a real-life scenario," she says, "and quickly realized that simplicity is survival for self-defense."

Zeisler then​ created a self-defense program of her own, launching The Soteria Method in 2013. The practice is​ a "360-degree approach to self-care through self-defense. fitness and empowerment" that aims to equip women with the mental and physical skills to keep them safe without compromising their femininity, Zeisler says.

“Self-defense has to be about creating and protecting a life that I love,” says Avital Zeisler, founder of The Soteria Method. 

One of the method's lessons​, for example, teaches women how to defend themselves while wearing heels or by using a purse. Most emphasize movements that strengthen and tone the upper body, core and glutes, while also providing a cardiovascular workout.

"I found a way to enhance and get the body that I wanted as a woman," Zeisler says, "while still having the fundamental movements that could allow me to survive on the street."

Why fight to get fit?

Self-defense programs that double as a workout are nothing new, but they're gaining popularity, says John Graden​, the founder and CEO of the Martial Arts Teacher's​ Association and author of "Who Killed Walt Bone," a book about a 1970s karate school. Thanks in part to the popularity of mixed martial arts ​and the Ultimate Fighting Championship,​ "interest in martial arts is at an all-time high," he says. "Parents see it as the​ ideal ​supplement to their children’s education, especially with reduced recess and physical education; adults see it as fitness with the benefit of getting in shape.”

Merging martial arts and fitness not only teaches students to protect themselves while getting fit, but it also engages their minds in a way most standard fitness classes don't. For example, many martial arts classes begin with an acted-out scenario – say, three men approaching you at an ATM – rather than a warmup or stretching session. Then students debrief with their instructor and learn how to protect themselves in such situations. Unlike some workouts that are difficult to get your mind into, Graden says, ​"you're immediately alive in that class."​ Zeisler sees this mental shift among her students too. "Instead of focusing on how many reps [they] have left, they're focused on the form and the survival aspect of it," she says.

For Samantha Thomas​, a 24-year-old forensic technician in Largo, Florida, self-defense offered a new challenge to her tired gym routine. After stumbling upon ​C.O.B.R.A. Fit – a 10-week course in kickboxing, strength-training and nutrition – about four years ago, she was hooked. "It's not like any other workout program out there," she says. In fact, she liked it so much that she moved on toC.O.B.R.A's self-defense program, a 10-week course dubbed "a police academy for civilians" that draws on martial arts, law enforcement, close-quarters combat techniques and the psychology of criminal intent​. Thomas still practices at least four times a week, and she earned her orange belt last month. For her, the best part of the program is its real-world applicability.

"Working with the police station, I see what happens to people who don't have any training," she says. While she hasn't had to use her skills in the real world, she's prepared if that changes. "That alone," Thomas says, "is a comforting feeling."

Finding the Best Program for You

Self-defense programs vary widely, but many have a common thread: to teach students to "neutralize an opponent using as little energy as possible," says Tiffany Cunin​, the YMCA regional director of group exercise in the District of Columbia. In other words, instead of learning to attack someone, students learn how to avoid an attack or protect themselves should one occur, she says. Most programs can also be considered exercise. After all, Cunin says, "an element of being fit is being able to defend yourself."

A Secret Benefit of Exercise: Better Blood Sugar

Why should diabetes matter to you? It affects nearly 10% of Americans — more than a quarter who don't even know they have the disease — and it's on the rise. Around 86 million Americans have prediabetes, which means their blood sugar isn't yet high enough for a diagnosis, but is heading in that direction — unless they do something about it. That's where exercise comes in.

Exercise is actually one relatively quick fix for your diabetes risk. "Exercise has a dual-action effect on diabetes," says David Marrero, PhD, president of health care and education for the American Dietetics Association and director of the Diabetes Translational Research Center at Indiana School of Medicine in Indianapolis. "On one hand it helps with weight control. But the second thing it does is to open up receptor sites that help get glucose [blood sugar] out of the bloodstream and into the cells where it can be broken down."

When it comes to weight control and diabetes, research shows you don't have to lose much to make a difference: According to diabetes prevention studies in the European Union, participants who lost 5% of their body weight over one year had a 65% lower chance of developing type 2 diabetes.

And it's not so hard to get blood sugar benefits when it comes to exercise, either. Here's what you can do:

Work out just once or twice a week. Research shows that a little bit of exercise counts. One study in the British Medical Journal found that less than an hour of walking once a week, or 20 minutes of vigorous exercise (like running) twice a week, cut the risk of death from any cause — including diabetes — by 15% and 23%, respectively. While there is plenty of evidence that 150 minutes of exercise a week is a great goal, there are also plenty of benefits to be realized with less time.

Choose something besides cardio. Building — and maintaining — muscle mass helps improve your blood sugar control, too. Muscle is the biggest part of your body that is able to respond and react to blood sugar, then break it down into usable energy. In fact, one study of more than 13,000 adults found that each 10% increase in muscle as a proportion of total body weight was associated with a 12% reduction in diabetes risk and an 11% decrease in insulin resistance (that's when the body has difficulty working with the insulin it produces).

Another study found that a combination of resistance training (like using weights or stretchy bands, taking yoga classes or doing muscle-building moves like squats and lunges) and aerobic activity could lead to greater blood sugar control than doing either type of exercise alone. "That's why I always recommend a mix of aerobic and resistance training," says Marrero.

Sneak in a few quick workouts throughout the day. In fact, "exercise snacks" during the day may actually be more effective than longer workouts, according to a 2014 study from researchers in New Zealand. Exercisers who did three 12-minute sessions a day controlled their blood sugar over 24 hours more effectively than those who did a single 30-minute daily workout.

"Exercise stimulates a type of glucose transporter that helps blood sugar get into muscle cells even for people with decreased insulin sensitivity, common in people with type 2 diabetes," says Stephanie Harris, PhD, RDN, LD, an assistant professor at Case Western Reserve University, who wasn't involved with the study. The timing may be important — the workouts were done half an hour before breakfast, lunch and dinner. The researchers found that the mode of exercise for shorter workouts isn't as important, so do something you love. Try a quick walk around the block, taking the stairs, or even jumping jacks for a similar effect.

Why You Should Walk, Not Run, Your Way To Fat Loss

There is a general thinking that doing cardio is a way better way for losing weight than just walking. In this article we are going to present you the reasons why walking is a more efficient method for losing pounds than running.

1. While doing cardio, muscle and fat calories are burnt. While you are running, the body isn’t able to burn the calories that should be burnt. Instead, the muscle mass is decreased. This isn’t toyour advantage since muscles burn more calories.

2. When doing cardio exercises, there is an increasing of the production of cortisol- a stress hormone that leads to a bigger want of food. This happens because there is a need for overcompensation for the calories that were burnt.

In the end, you will consume even more calories than you lost. You become leptin-resistant if you do excessive cardio work. This condition is the same as having a lack of sleep caused by hormones.

In this way your body cannot realize if it is full. You will end up feeling starving or even develop insulin resistance because of the large cortisol amounts. The result will be gaining weight again.

Doing cardio exercises can negatively influence the normal function of the thyroid. The thyroid produces a T4 hormone for normal metabolism. This hormone is transformed into a T3 hormone in order to help the metabolism.

When producing too much cortisol the thyroid is not able to create T4. The result is a dysfunctional metabolism, lower level of energy and lower capacity for burning fats.

3. People who are overweight can experience a negative influence from running especially on their knees and other joints.

Overall, cardio can be the reason for muscle mass reduction, imbalance of the hormones, and not so fast metabolism. All this can result in gaining weight and as previously mentioned it can negatively influence the knees of overweight people.

Walking is considered to be way more healthy although it doesn’t have the same effects in calorie burning as the running has. In contrast to running, the walking lowers the cortisol.

Walking doesn’t result in food cravings and feeling of hunger as the running does. It also creates dopamine and serotonin that stimulate the feeling of motivation and happiness.

So, we  advise you to walk as much as you can.  Spend 30 to 60 minutes walking, three times a week. Gradually make it six times a week. Instead of doing cardio exercises go walking as it will relieve the stress you feel daily.

If you dream of having an attractive looking body, do metabolic resistance exercises . 20 to 30 minutes of exercising will be enough. Combine this with an appropriate diet and forget running.

Vacuum in The Belly – Get a Thinner Waist and Flat Stomach With This Simple Exercise

This simple technique will strengthen your abdominal muscles on the inside and thin your waist within 3-4 weeks. It is also a commonly used yoga technique.

Do it more often for better and super-quick results. Try to repeat it at least 5 times. For some people it takes more time to keep their abdominal muscles tense.

Once the muscles adjust to the exercise, you will need much less effort to do it.

Follow these instructions and enjoy tightening your stomach:

1. Initial position -- Lay on your back and keep your arms next to your body. Bend your knees and relax your muscles. Exhale slowly and release the air from your lungs. Your muscles should remain relaxed.

2. Start sucking your stomach in. Do not breathe while doing so. Keep your stomach in that position for 10-15 seconds. Take a small breath and keep sucking it in.

3. Breathe slowly and do not rush to relax your stomach muscles. Suck your stomach again and hold your breath for another 10-15 seconds Inhale, and keep your muscles tense. Take a short breath if you cannot hold in such position for long.

4. Exhale, and relax your stomach muscles.Release the air from your lungs and suck your belly in as much as you can.

You should feel some tension in yourstomach muscles. Relax your stomach, but you should not inhale while doing so. Breathe.

In just 3 weeks, you will strengthen your internal abdominal muscles and shrink your waist. This exercise will also give you a better physical appearance.