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10 Days – Brain changes:
Frontiers in Aging Neuroscience found after just 10 days of not exercising participants experienced significant decreases in blood flow to multiple regions in their brains, including the hippocampus, the region responsible for memory and learning.

 

12 Days – Endurance suffers:
The abundance of mitochondria, the parts of the muscle cell that make energy during exercise, decrease when you abandon your workouts, causing your endurance to plummet, too, according to Jeffrey Horowitz, PhD, a professor of exercise physiology at the University of Michigan.

 

2 Weeks – Strength loss:
Thinking of taking a break from the weight room during an extended vacation or a super busy holiday period? Research published in the Journal of Exercise Rehabilitation found that one month of detraining reversed the beneficial effects of strength training on physical mobility.After two months of logging 30 minutes of moderate-intensity exercise at least three times per week, you increase strength and endurance between 10–15%.

Stop exercising and those gains disappear in as few as two weeks. It takes a lot longer to get in shape than to fall out of shape

 

5 weeks – You may gain fat:
Avoiding the gym could increase your percentage of body fat. Research published in the Journal of Strength and Conditioning Research found competitive swimmers who took a five-week break from training experienced weight gain, increases in waist circumference and a 12% increase in body fat.