There are many reasons why we lose our shape, making our bodies heavier and more fat. These reasons can be injuries, not exercising due to busy schedules, and even unhealthy eating and exercising habits during the holidays.
Uncontrolled diet and lack of exercise can cause us to gain many kilos after the Tet holiday. Not only that, factors such as muscle strength and cardiovascular endurance are also reduced, according to the health website Healthline (USA).
Depending on the intensity of your workout, your diet and your body type, it will take you a long time to get back in shape.
When you stop exercising, your cardiovascular endurance tends to decline more rapidly than your muscular strength. This is because endurance depends heavily on your cardiovascular and respiratory systems and how efficiently your body uses oxygen. These factors decline rapidly after just 1-2 weeks of not exercising.
Muscle strength, on the other hand, depends largely on muscle mass and the nervous system that controls the muscle. Muscles tend to maintain their size and ability to function for longer periods of time, often taking 3-4 weeks or longer to significantly decrease.
Knowing when you can regain your old shape, strength and endurance depends on many factors, from weight gain, diet, exercise intensity and individual constitution.
Specifically, a person will usually gain 1 to 3 kg during Tet. If they gain only 1-2 kg, a person who exercises regularly and eats healthily will be able to regain their old shape after just a few weeks. However, if a person gains 3 kg or more, the weight loss process will require more effort, lasting 1-3 months or longer.
Depends on diet and exercise intensity
Losing weight quickly or slowly also depends a lot on the diet. Depending on the physical condition and needs of a person, the number of calories needed to be in deficit each day. Too much calorie deficit will make the body tired. Therefore, experts recommend that the calorie deficit should not exceed 500 calories/day.
Another factor that determines how quickly you get back in shape is the intensity of your workout. Cardio exercises like jogging will help burn more fat, faster. Meanwhile, weight lifting exercises, although not burning as many calories as cardio, help maintain muscle mass and avoid muscle loss.
In general, if you gain less than 1 kg, you only need to exercise and diet for about 1 week. If you gain 2 kg, it will take 2-4 weeks, and if you gain 3 kg or more, it will take longer. Muscle strength will improve after 4-6 weeks. Cardiovascular endurance may take 2-8 weeks, depending on the intensity of exercise and each person's physique, according to Healthline.
Source: https://thanhnien.vn/can-bao-lau-de-lay-lai-voc-dang-sau-khi-tang-can-ngay-tet-185250117131341325.htm
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