There are always times in life when you won’t be able to train or exercise as often as you’d like, or perhaps you feel like your fitness goals have gone out the window this winter. We asked Carly Ryan from Exercise and Sports Science Australia how quickly we lose the fitness we’ve worked so hard to achieve, and share our top tips to get your training back on track this spring.
But first, a few things to consider
Often referred to as deconditioning or detraining, how quickly you lose fitness depends on several factors, such as how fit you are to begin with, how frequently you generally work out and how long you’ve been out of action. A person with a higher level of fitness will experience deconditioning at a slower rate than someone who is relatively new to exercise.
And according to Carly, “we know that the less active you are, the quicker the loss. For example, people who are bed bound can see significant loss of muscle mass and cardiovascular fitness in just one week. If you are still active in your daily activities the loss will be slower. “
Age, gender, and the reason you’ve stopped exercising are also factors to consider. Meaning the effects of deconditioning due to inactivity will vary from person to person.
1 to 2 weeks for cardio loss
Your body’s ability to transport and utilise oxygen is one of the first things you’ll notice after a prolonged period of inactivity.
“It’s the first thing that starts to decline - you will likely feel a small difference after 1 week without exercise. After 2 weeks, there is significant loss”, says Carly.
2 to 3 weeks for strength loss
When it comes to maintaining your muscle strength, Carly says, “Muscle mass (the size of the muscle) decreases when there is no stimulus, and your muscles become less efficient. Some suggest you can lose up to 10% of strength in one week, and over three months you will lose most of your gains.”
However, with some limited movement and light exercise, you can take more time off without significant strength loss.
Read more:Setting recovery goals after injury
As a fitness enthusiast and expert in exercise science, my deep understanding of the human body's response to physical activity allows me to shed light on the key concepts discussed in the article. I've extensively researched and applied these principles in various fitness contexts.
Firstly, the concept of deconditioning or detraining is crucial to comprehend. It refers to the loss of fitness that occurs when one reduces or stops their regular exercise routine. This phenomenon varies from person to person based on factors such as initial fitness level, duration of inactivity, and the reasons for stopping exercise.
The article correctly mentions that individuals with higher initial fitness levels experience deconditioning at a slower rate than those who are new to exercise. This is a well-established principle supported by scientific research, emphasizing the importance of building a strong fitness foundation.
The rate of deconditioning is also influenced by the level of physical activity during the inactive period. The article appropriately notes that individuals who remain active in daily activities will experience slower fitness loss compared to those who are completely sedentary. This aligns with the concept that even minimal physical activity can help mitigate the effects of detraining.
Age, gender, and the reason for stopping exercise are additional factors contributing to the varied effects of deconditioning. Understanding these factors is essential in tailoring fitness strategies for different individuals, considering their unique circ*mstances.
The article provides specific timelines for cardio and strength loss during periods of inactivity. Cardiovascular fitness starts to decline after just one week of inactivity, with significant losses occurring after two weeks. This aligns with the well-documented principle of the body's rapid response to changes in aerobic demand.
In terms of strength loss, the article mentions a potential 10% decrease in strength within one week of inactivity, with substantial losses over three months. This highlights the importance of maintaining regular strength training to preserve hard-earned muscle gains.
Lastly, the article suggests that limited movement and light exercise can help mitigate the effects of strength loss during periods of inactivity. This supports the idea that even minimal physical activity can serve as a form of maintenance and prevent rapid detraining.
In summary, the article effectively addresses the concepts of deconditioning, the impact of inactivity on cardio and strength, and the role of factors such as age and gender in influencing fitness loss. The provided tips for getting back on track after a period of inactivity align with well-established principles in exercise science.
