After how long can we expect results on the body? Getty Images:
Getting back into motion after a long period without exercise can take a lot of effort. How soon will we be able to reap the benefits? Answers of sports coach and sports doctor.
It’s never too late to resume sports activity, even after a long time without activating its “sweat” mode. On the other hand, it can be demotivating to start from the beginning, revise your level downwards and wait until you see the first results of the sport on the body and mind. Exactly how long to wait and what reflexes to take for effective recovery?
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Six weeks to build muscle
When we return to sport, be it endurance or strength, we reactivate the production of muscle fibers and thus increase our muscle volume. And for this muscle growth to begin to show, “it takes 6 to 8 weeks of practice,” says sports doctor Victoria Tchaikovsky at the outset. This is provided that you do approximately 2 hours 30 exercises per week, divided into at least 2 sessions. Switching between endurance and muscle strengthening will also allow you to track the effects on the body.
If you will feel more toned after the first recovery sessions, you should wait four to six months for the muscular results to be really evident, that is, the muscles in the abdomen, arms and legs are formed. At the end of these few months, lean body mass will increase, fat mass will decrease, and we will be refined.
These indications, of course, depend on the age, sex, weight, size and morphology of each individual. “We will not all gain muscle mass in the same way, warns Dr. Tchaikovsky. So it is important to be your own reference and only compare our current figure with the image we had before we stopped playing sports.
Three weeks to be more durable
Along with the visible results on the body, as the practice progresses, the sensations felt during the effort will also develop. Thus, during 3 to 4 weeks of regular training, physical activity will be less tiring. “The body will master the sports routine, so the effort will be less difficult and we will have less pain,” affirms Dorian Louve, sports coach and author of the book. My running coach (1). As for cardio, after a month we will regain our breath, our endurance, our heart will start beating faster and we will be less tired.
Experts agree that the effect of sports on the mind will be almost immediately after starting the movement. The release of endorphins from the very first effort will ensure a sense of pleasure and well-being during and after training, confirms sports coach Dorian Louve. What to observe is a real improvement in mood every day, as well as a reduction in anxiety and stress. “Sports are also used to prevent depression and are part of treatment for mild depressive states,” says Dr. Tchaikovsky. Resuming exercise will also help you fall asleep faster and get better quality sleep. and this from the first session of physical activity.
A few weeks to regain his level
To avoid injury, you should not resume the sport from where you left off. In other words, we are going gradually. A sports doctor will more specifically state that you should wait a few weeks or even a few months before regaining your original level. If that is our goal, it is better to resume the sport at 50% of its capacity. Thus, the body will be able to re-adapt to the effort.
For a gradual but not demotivating recovery, sports coach Dorian Louve invites you to set interim goals. For example, when running, you don’t need to aim for the 10 kilometers that we would run then. So we can start by aiming for 6 to 8 kilometers in the first few weeks.
The importance of a healthy lifestyle
After all, a healthy lifestyle is essential for the body to achieve these results. It is imperative to stay properly hydrated, have an adequate sleep pattern and eat a balanced diet. Therefore, our daily plates should contain protein, cooked or raw fruits and vegetables, and a source of carbohydrates through starch (necessary to provide energy to the muscles during exercise). Sports doctor Victoria Tchaikovsky informs that to be rich in omega-3, you can also use oily fish (mackerel, sardine…), two or three times a week.
(1) My running coachBy Dorian Louve, Published First, 192 pages, €18.95.
In the video, Jane Fonda reprises her iconic role as an athletic trainer for H&M
Source: Le Figaro
