How long does it take to get in shape? It is a billion dollars question and at the same time it is an easy one! It takes a precious time to make it happen and a long time of commitment, therefore it can not be answered as easily as it might seem. The answer can be found in what, when and which body, mind and soul condition you start this process.
Getting “In Shape”
If you want a fit body, how long does it take to get in shape? It seems like a simple question: how long does it take to get in shape?! People have different definitions as to what it means being in shape. For some, it might mean having the ability to run a mile. For others walking up the stairs without getting winded. Others might see the being in shape as being able to perform at a competitive level in various sports and activities. Getting in shape can definitely mean different things to different people, so it is important to define being in shape before one can ask, “how long does it take to get in shape?” . Some people may achieve a healthy body composition and all of the rest components of fitness in about six weeks, while others may take months to get to a point where they meet the full definition of being physically fit. Just because it may take months, however, is no reason to not start. Your body will immediately begin to show the benefits of exercise. Within one to two weeks, you will start noticing the changes in all of the five components of physical fitness. Within six to eight weeks, you will find your current workout as being too easy and you will need to bump up the intensity to the next level.
Muscular Strength and taking your time
This component of fitness is the ability to use your muscles to their fullest extent in your daily life. Strength Loss depends on why you take the break. If you are sick, your body is over-stressed, so you’ll start to lose strength after two to three weeks. If You Exercise on the Regular , it’s a lot easier to bounce back from time off if you’re someone who exercises five or six times a week, or if you’ve been exercising for a while. Flexibility is the ability to move your body’s joints throughout a full range of motion. Muscular endurance is defined as the ability of your muscles to perform repetitive tasks over time. A healthy body composition is essential to overall health and can help you to avoid heart disease and diabetes. If you’re not sick, and especially if you’re able to get in some movement and light exercise, you can probably take three, four, even five weeks off without significant strength loss.
First, it’s important to remember that taking time off , is a good thing—exercise inflicts a degree of stress on the body, and any good workout program includes a heck of a lot of rest days, especially if the exercise is very intense. And there’s a benefit to both “active recovery” and complete rest. Medicine and Science in Sports and Exercise, published a review of several studies on the subject that looked at runners, rowers, and power athletes. While general strength doesn’t change much in that period, specialized, sport-specific muscle fibers start to change in as little as two weeks without a workout. Basically the body likes to hold onto strength for as long as it can, but skills that are very specialized for certain sports will decline faster. We’re generalists, what can we say?
Do Light Cardio. “If you’re able to take plenty of brisk walks, keeping your heart rate in the 120 range, then you should be able to stave off losing conditioning for a little longer. Indeed, training a little will do a much better job of maintaining your gains than totally stopping, especially if you’re able to squeeze in the odd cardio session that will train you at the upper end of your VO2 max, like some quick intervals .
While your fitness level is the key to how quickly you get back to your fitness baseline, there are a few other variables that also come into play. Firstly, age plays a role in your bounce-back time. And again, taking the break is also a factor. When scientists injected inactive volunteers with hormones that mimicked the stress of trauma or illness, they had a 28 percent decrease in strength over 28 days—a higher rate than average.
Whether you are extremely sedentary or extremely active, there are always ways to improve your level of fitness. Start out slowly. If you have been a passive for a long time, you may injure yourself if you immediately jump full-on into fitness. Here are some tips for beginners for getting in shape:
- Give your body time to adapt to increased exercise levels. Rest is just as important as exercise.
- Providing your body with the fuel that it needs is important.
- Minimize the junk in your diet and maximize whole, healthy, nutritious foods that fuel your body.
There are plenty of reasons for taking a break, but if you have a localized injury, say in your ankle or wrist, don’t use it as an excuse to completely stop exercising. Cross-train through injuries, if you can. Do some body-weight exercises, or see if you can try swimming, which is the go-to exercise for a lot of injured athletes. Light, dynamic warm-ups are also a good way to help keep the body from getting too stiff and to slow the loss of mobility without putting too much additional stress on an over-stressed body,” But if you’re sick from the neck down—think achy muscles, chest congestion, fever—it may be best to rest.
Exercise helps to control junk food. You may need to try harder to avoid crappy food while you’re not working out. Eating well will help you avoid any weight gain, which would make restarting fitness all the more challenging. And nutrient-dense foods will also speed up your recovery if you’re injured or ill.
Show love to yourself and your body shape
It’s important not to judge yourself on account of taking some time off. Gym will be there waiting for you when you’re ready for it, but for now, do what you can and do what makes you happy. Stay a body-positive and know that you’re perfect no matter how often you hit the gym.