Workouts give the expected results if they are done properly, by following some rules. The rest days are usually planned and highly recommended in order to recover and build muscles.
If you sometimes miss a workout incidentally it won’t be a problem, according to the Tone It Up trainers Karena Dawn and Katrina Scott, but you should dive back in as quickly as possible.
Katrina explains that different people react in different ways when recover from missing workout. When they experienced bad week and were not able to follow a regular schedule that will be OK, but just gets back out there and gets your workout as soon as possible.
The people should be aware what happens physically when they miss the workouts. The most important is the workout schedule that they usually have, and catch the next planning workout.
The people who practice the weight training have the biggest risk of losing strength over time, what is not the case for those who have more of a cardio schedule. They typically keep their strength even when they are not active.
It also depends on what levels of training are the people, for instance, for those who are on more advanced training, the losing of strength will be more remarkable
Katrina also explains that the “performance decrease” is because the link between the brain and muscles isn’t firing, which resulted in weakening that connection. It is very significant during the first two to three weeks of missed exercise.
3 days: The effects are not visible, but the body starts to make changes internally. The body itself will register that it needs to mediate the loss of muscle fibers, which makes changes to preserve the muscle. As that period is short, the gaining of fat is not significant if the diet doesn’t drastically change.
10 days: The physiology of the muscles changes and leads to muscle atrophy. The tone is losing.
2 weeks: This period is pretty long to start losing muscle mass, but the strength is not losing.
3 weeks: There is a significant reduction in anaerobic power performance during activities like sprinting or HIIT.
4 weeks: Can be noticed the absence of breath when getting back to the gym. Technically it decreases up to a 10-percent in max force production of muscle.
6 weeks: The people are losing power, feeling more tired when hit the studio or gym again, but the strength can still be maintained depending on activity.
6 to 8 months: – They lose a good amount of strength, weights are increasing, and the moves feel to be extra challenging. The good news is that the bounce can be back definitely (in six weeks of retraining).
2 years: Even after two or more years muscle has the ability to retain up to 15-percent higher force than before. Those who have experience with training will build strength quickly, as the muscle memory stays long after muscles have atrophied.
So, taking a rest day is encouraged, and everybody is supposed to listen to the body.