Foot and Fitness Tips...

Tone Your Lower Abs, Butt, and Legs All at Once With 1 Exercise

Tone Your Lower Abs, Butt, and Legs All at Once With 1 Exercise

Need a low-impact cardio move that works the abs and legs? We’ve got you covered with this awesome standing exercise, no equipment required.

Here’s how to do a knee driver (sometimes called “smashing the coconut”):
Related:Make Your Squats Burn Even M…

Race Day Tips For Newbies That Will Have Everyone Thinking They’re Pros

Race Day Tips For Newbies That Will Have Everyone Thinking They’re Pros

Signing up and training for your first road race isn’t intuitive. You might be surprised to know that not all runners have fancy gadgets to measure time and pace, the same form, or a secret handshake that sets runners apart from the rest of the world….

The Essential Pre-Workout Ritual You’re Probably Not Doing

The Essential Pre-Workout Ritual You’re Probably Not Doing

Look, I don’t want to sound like a nagging parent here, but you really have to start foam rolling. And not just after your workouts! It’s actually crucial to warm your muscles up ahead of time before you jump right into exercise.
I picked up this tip…

An Instructor Gets Real on Why You Aren’t Seeing Results From Indoor Cycling

An Instructor Gets Real on Why You Aren’t Seeing Results From Indoor Cycling

Indoor cycling is one of the best forms of exercise, and I am not just saying that because I’m an instructor. I have been a runner, a swimmer, and an HIIT fan. Cycling provides what I like best about all of those activities. It has the intensity of a …

4 Ways Yoga Will Drastically Change Your Life, Starting Today

4 Ways Yoga Will Drastically Change Your Life, Starting Today

You see so many fitness programs and trainer tips that emphasize the importance of yoga once a week for restorative recovery, but what if (you think) you’re not good at yoga? Or you’re just not that into it? Do you need to do yoga?
Short answer, yes. …

The Workouts That Help You See Weight-Loss Results Faster

The Workouts That Help You See Weight-Loss Results Faster

Are you maximizing your calorie-burning time when you work out? Make those minutes count with these workouts for weight loss. Read on to learn just why these workouts are great for losing those pounds, as well as routines for each type of workout.

Rel…

This Is Exactly What Happens If You Miss a Workout . . . or 2 or 3 or 12

This Is Exactly What Happens If You Miss a Workout . . . or 2 or 3 or 12

Did you miss a workout? It’s OK. Taking a rest day is actually highly recommended and essential for your recovery and muscle building!

It’s important to know that missing a workout here and there isn’t going to derail you, unless you let it. In fact, we got a great pep talk from Tone It Up trainers Karena Dawn and Katrina Scott. Karena told POPSUGAR to dive back in as quickly as possible.

“It’s all about how you recover [from missing a workout], too,” Katrina added. “If we have a bad week where we really couldn’t get anything in . . . it’s almost like we keep going because we think we already screwed up.” How do you keep yourself from that? “If you miss a workout, you can’t beat yourself up. Just get back out there and get your workout in the next day.”

So now that we’ve got that out of the way, what happens physically when we miss these workouts? The short answer: it depends on what your workout schedule is usually like. We got the scoop on the physiology – and the timeline breakdown – from Liz Letchford, MS, ATC, PhD candidate, and personal trainer at DIAKADI. She calls a period of missed workouts “detraining.”

“You can’t beat yourself up. Just get back out there and get your workout in the next day.”

It turns out that weight trainers have the greatest risk of losing strength over time. “With isometric training not including high-intensity exercise (classic weightlifting), strength loss can occur at a rate of 0.3-percent to 0.8-percent per week,” she told POPSUGAR through email. But those who have more of a cardio schedule typically keep their strength even when they take time off. Also of note, the more advanced you are, the more you have to lose. “Those who are highly trained show a greater magnitude of strength loss when compared to untrained or moderately trained individuals.”

She told POPSUGAR the “performance decrease” is because the connection between your brain and your muscles isn’t firing, and that connection becomes weaker; it happens during the first two to three weeks of missed exercise. After that happens, “the muscles undergo a process that causes their fibers to get progressively smaller.”

Detraining Timeline

  • 3 days: You probably won’t notice any outward effects, but your body will start to make changes internally. “The body recognizes that it needs to mediate the loss of muscle fibers and begins to make changes to preserve the muscle. You won’t notice much, and you won’t gain fat as long as your diet doesn’t drastically change.”
  • 10 days: “The muscle physiology changes and the physiological pathways that lead to muscle atrophy begin.” Translation: you start to lose tone.
  • 2 weeks: This is the point where you start to lose muscle mass, but don’t worry – you won’t lose strength. If you’re used to using eight- to 10-pound weights at the gym, you should be able to get back in there and resume as if you’d never been gone. “Power athletes [think HIIT, cardio, running] will retain their strength, while strength athletes [think bodybuilders] will see losses at this time.” You shouldn’t see a major shift in weight, though, as she told us “there are no changes in body mass or body-fat percentage.”
  • 3 weeks: Liz described a “significant reduction in anaerobic power performance during activities like sprinting or HIIT.”
  • 4 weeks: At this point, you’re going to notice that you might be a little out of breath when you get back to the gym. Technically speaking, this includes “up to a 10-percent decrease in max force production of muscle (1RM)” and the beginnings of “a decrease in VO2max (aerobic capacity).”
  • 6 weeks: “Strength can still be maintained depending on activity,” Liz said, but you’ll keep losing power, meaning you’ll definitely feel more tired when you hit the studio or gym again. “Anaerobic power performance during activities like sprinting or HIIT continues to be negatively affected.”
  • 6 to 8 months: After a while, you’ll lose a good amount of strength – weights are going to feel heavier, and moves that were once easy for you will feel extra challenging – but the good news is you can definitely bounce back and quickly. “One study found that during 32 weeks of rest, a group of women lost a considerable amount of extra strength they gained during a 20-week training program,” Liz said, “but they gained the strength after only six weeks of retraining.”
  • 2 years: “Even after two or more years of detraining, muscle has the ability to retain up to 15-percent higher force than before the training program started,” she said. What this means is even if you take two years off from exercising, you won’t ever go back to square one where you started. Your muscle memory is really your saving grace here. “And if after a period of detraining, one wants to start it back up again, those who have experience with training will build strength quickly. This is because muscle memory stays long after muscles have atrophied.”

Like we said earlier, taking a rest day is not only OK – it’s encouraged. We can’t emphasize that enough. Don’t be too hard on your body! Listen to it, and be sure to keep up with the TLC (recovery, foam rolling, stretching, and nutrition) just as much as you keep up with your badass workout schedule. OK? OK.

How Revenge Body’s Simone De La Rue Is Tricking Clients Into Losing Weight

How Revenge Body’s Simone De La Rue Is Tricking Clients Into Losing Weight

Simone De La Rue knows how to transform bodies in the sneakiest of ways: by making them have fun. The celebrity trainer, Broadway dancer, and Revenge Body star noted that she herself isn’t a fan of traditional exercise. “I would not run for 40 minutes…

This Bodyweight Move Is the Perfect Combo of Cardio and Core Work

This Bodyweight Move Is the Perfect Combo of Cardio and Core Work

You’ve got your jumping jacks dialed, and you know how to do a plank . . . but have you tried plank jacks?
This core-plus-cardio move will get you sweating, raise your heart rate, warm your arms, and work your legs. Make sure you keep your spine neutra…

5 Things Every Barre Beginner Should Know

5 Things Every Barre Beginner Should Know

I used to watch the spectacle on weekend mornings: legging-clad women, hair high atop their heads, bounding out of the barre studio and heading, presumably, for brunch. I was confident I was more hardcore than they were as I wrapped up my run, moppin…