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Staying sedentary, on the other hand, is a 24-hour pursuit, says study author Martin Gram, PhD, of the University of Copenhagen. That's probably because even active people only exercise for a portion of the day. Reverse it: You can rebuild those mitochondria, but it'll take you longer than it did to lose them. In fact, in a recent British study, 2 weeks of immobilization decreased muscle mitochondrial content as much as 6 weeks of endurance training increased it. One reason: You lose mitochondria, or the mini-factories within your muscle cells that convert that oxygen into energy. What's more, if you recently started a workout plan, your fitness gains could actually evaporate completely, notes Nikolaos Koundourakis, PhD, of the University of Crete. Gasping for breath after just a few stairs? Within 2 weeks of avoiding the gym, your VO2 max-a measure of fitness that assesses how much oxygen your working muscles can use-decreases by as much as 20%, says exercise physiologist Stacy Sims, PhD. (Get your sugar cravings under control and lose weight while still enjoying the sweets you love with Sugar Smart Express.)
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Reverse it: Just 1 week of regular exercise dramatically drops post-meal blood sugar, even in people who already have type 2 diabetes, Thyfault says. If you stay sedentary, continuously creeping glucose readings can raise your risk of heart disease and diabetes, says study coauthor James Thyfault, PhD, of the University of Missouri.
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But after 5 days of slothfulness, your post-meal blood sugar levels remain elevated instead, according to a recent study in the journal Medicine & Science in Sports & Exercise. Normally, your blood glucose rises after you eat, then drops as your muscles and other tissues suck up the sugar they need for energy.