Physiological Decline in the Body When You Stop Exercising

...regular endurance exercise leads to four major consequences:

  • Increased ability of the heart to eject blood
  • increased ability of the blood vessels to send blood to where blood is needed
  • Increased number of capillaries (the vessels that deliver oxygen and ‘food’ to the muscles)
  • increased size and the number of mitochondria (the “power plants” of the cells).

All these changes lead to the more efficient use of oxygen, as well as nutrients.


Pino considers a person who can run 5 kilometers in 20 minutes. After just one week of inactivity, that person will typically worsen their time by approximately 10 seconds. But after 10 to 14 days, that’s when the percentages really start to drop. Runners begin to experience a reduction in muscle power, and start adding around one minute and five seconds to their time. Between 14 to 30 days, athletes can expect to experience around a 12% reduction in VO2 and a noticeable decrease of muscle power.

“Notice that during the first two weeks I described it as being a reduction of muscle power,” adds Pino, “but now we’re describing it as a decrease in muscle power.”

What was once a 20-minute 5K has now turned into a 23-minute 5K. By the 1- to 2-month mark, athletes typically lose about 19-20% of the VO2, and a significant decrease in muscle power. At this stage, they’re pushing 24-minutes or so. After two months, athletes typically exhibit a 26% reduction in VO2.


Folksonomies: exercise fitness

/health and fitness (0.552905)
/health and fitness/exercise (0.522940)
/family and parenting/motherhood/pregnancy (0.354664)

muscle power (0.910811 (positive:0.372384)), regular endurance exercise (0.786170 (neutral:0.000000)), Physiological Decline (0.682002 (negative:-0.522956)), noticeable decrease (0.675867 (neutral:0.000000)), major consequences (0.671692 (neutral:0.000000)), 23-minute 5K (0.649531 (neutral:0.000000)), 20-minute 5K (0.645387 (neutral:0.000000)), significant decrease (0.644509 (neutral:0.000000)), power plants (0.620436 (neutral:0.000000)), blood vessels (0.619916 (negative:-0.692124)), 2-month mark (0.613500 (neutral:0.000000)), reduction (0.598884 (positive:0.372383)), VO2 (0.596952 (neutral:0.000000)), athletes (0.545656 (neutral:0.000000)), Pino (0.538857 (positive:0.284790)), oxygen (0.524029 (positive:0.376598)), ability (0.518957 (negative:-0.677264)), person (0.509920 (negative:-0.615225)), number (0.503915 (negative:-0.273787)), time (0.498596 (negative:-0.615225)), capillaries (0.470605 (negative:-0.273787)), mitochondria (0.466338 (neutral:0.000000)), inactivity (0.463815 (negative:-0.435897)), percentages (0.462677 (negative:-0.545161)), muscles (0.458722 (neutral:0.000000)), kilometers (0.458165 (neutral:0.000000)), nutrients (0.457939 (positive:0.569366)), heart (0.455185 (negative:-0.662403)), Body (0.454157 (negative:-0.522956)), changes (0.450137 (positive:0.607602))

blood vessels:FieldTerminology (0.865431 (negative:-0.461564)), VO2:HealthCondition (0.846744 (neutral:0.000000)), Pino:Person (0.655987 (positive:0.284790)), 5K:Quantity (0.655987 (neutral:0.000000)), 5 kilometers:Quantity (0.655987 (neutral:0.000000)), five seconds:Quantity (0.655987 (neutral:0.000000)), 10 seconds:Quantity (0.655987 (neutral:0.000000)), 20 minutes:Quantity (0.655987 (neutral:0.000000)), 24-minutes:Quantity (0.655987 (neutral:0.000000)), one minute:Quantity (0.655987 (neutral:0.000000)), two months:Quantity (0.655987 (neutral:0.000000)), 20-minute:Quantity (0.655987 (neutral:0.000000)), 23-minute:Quantity (0.655987 (neutral:0.000000)), two weeks:Quantity (0.655987 (neutral:0.000000)), one week:Quantity (0.655987 (neutral:0.000000)), 14 days:Quantity (0.655987 (neutral:0.000000)), 2-month:Quantity (0.655987 (neutral:0.000000)), 30 days:Quantity (0.655987 (neutral:0.000000)), 12%:Quantity (0.655987 (neutral:0.000000)), 20%:Quantity (0.655987 (neutral:0.000000)), 26%:Quantity (0.655987 (neutral:0.000000))

Heart (0.973563): dbpedia | freebase | opencyc
Blood vessel (0.876520): dbpedia | freebase | opencyc
Muscle (0.706432): dbpedia | freebase | opencyc
Physical exercise (0.706283): dbpedia | freebase | opencyc
Blood (0.661275): dbpedia | freebase | opencyc
Exercise physiology (0.621962): dbpedia | freebase
Capillary (0.585014): dbpedia | freebase | opencyc
Adenosine triphosphate (0.571363): dbpedia | freebase | opencyc

 This is What Happens to Your Body When You Stop Exercising
Electronic/World Wide Web>Internet Article:  Dvorsky, George (8/17/15 4:44pm), This is What Happens to Your Body When You Stop Exercising, io9, Retrieved on 2015-11-09
  • Source Material []
  • Folksonomies: exercise