…On The First Day:
Your mood fluctuates “down”… Minutes after you start exercising, your neural activity lights up your brain as if it were “a full tilt slot machine,” which not only builds your brain (literally speaking) but also improves Your mood. Neurochemical researcher J. David Glass of Kent State University reports that by the time laboratory mice begin to jump and run on their wheels, they receive a serotonin boost of 100-200%, which is the same amount of increase Antidepressant medications need to improve our well-being and combat depression. Denying your body this possibility of natural improvement by pedaling, even for a day, will depress you, especially if it is a very stressful day.
When you stop pedaling your metabolism, it becomes stagnant. Pedaling accelerates your metabolism by up to five times your resting rate at work. Even when you pedal, you burn between 400 and 500 calories per hour of activity. That means up to 400 grams of fat per week you could have lost but did not.
…A Week Later:
Your blood pressure increases. Aerobic exercises such as cycling require your body to release hormones that, in addition to other functions, make your blood vessels more resistant to breakage. With high amounts of blood “pumping” through your system, your arteries and veins will remain more flexible. The effects are quick and brief, meaning they occur when you start pedaling and close when you stop pedaling. Researchers consider that pedaling regularly can lower your blood pressure by about 8 (diastolic) to 10 (systolic) points in a month! However, it starts to rise again after only a week you get “out of the saddle”, and you return to your initial condition in just two weeks.
Your blood sugar rate suffers many peaks. When you pedal regularly, your muscles get hungry for the sugar that enters your bloodstream after you eat. They do this to store the energy for later. After just five days of inactivity, “post-meal” sugar simply “stays” in your blood, which over time can lead to heart disease and diabetes, according to a study published in the journal Medicine & Science in Sports & Exercise . What’s more, the enzymes that process the fat and sugar present in your bloodstream begin to decrease when you become sedentary, leading to increased cholesterol and sugar levels.
…Two To Four Weeks Later:
Goodbye to increased blood volume … and your physical fitness. Regular cycling increases your body’s blood volume and ability to use the oxygen it carries. After only a month off the bike, your blood volume drops almost 10 percent. Your pumping volume (the amount of blood your heart can push out per beat) drops 12 percent. Your mitochondria, which act as energy producing furnaces of your body, will begin to decline from disuse. The bottom line: your V02 max – that is, your “benchmark” of physical fitness – is down 6 percent, leaving you much less conditioned than a few weeks before.
…More Than A Month Later:
Your clothes are much more comfortable when you’re fit. But when you get sedentary, your metabolism decreases, also decreasing the fat burning, making your fat reserve increase. Then the reflex model clothes begin to “tighten” us. This is always a good indication that we should resume our exercise routine. A study published in the Journal of Strength and Conditioning Research found that swimmers who stopped training for five weeks increased their waist weights significantly, resulting in an increase in their body fat by 12 percent in just five weeks the pool!
Your health worsens in many ways. A study of identical male twins who had been physically active found that when a twin stopped exercising regularly for a few years, he differed considerably in health compared to his brother. Specifically, he was significantly weaker, had about 3 pounds more body fat, had more insulin resistance, and even had less gray matter (read: his brain was smaller) than his physically active brother.
The good news is that it does not take much to reverse this rapid decline. Research has shown that just going out for a brisk walk once or twice a week can help keep those fitness gains so sweaty…
If your time is “tight”, try some “functional” training, where we use our own weight to work out at home, or short races/bikes, but with high intensity intervals (pedal normally and after 5 Minutes pedal for one minute at the end of your breath. Do these intervals for about 5 times, totaling 20 to 30 minutes of exercise).