How quickly will you lose your exercise gains when you stop exercising?
Studies can vary widely on this given all the factors to monitor and consider. We all differ in our genetics, general health and our fitness levels. But several studies found fitness levels can decline quickly in the first 12 days, and then continue declining at a slower rate.
Other studies have shown losses of 50 per cent aerobic (heart/lung) fitness, and 50 per cent muscular strength in two to four weeks. Yet another study using very fit weight trainers showed a 14-day layoff from training didn’t affect their performance levels.
Apparently, the fitter you are, the longer it takes to lose your exercise gains when you stop. Even after two months of inactivity, a highly fit person is still considerably fitter than a non-exerciser. Strength levels of a fit person will usually stabilize at 50 per cent higher than sedentary individuals. That’s encouraging news to fit people who may be forced to stop activity due to injury or illness.
If a busy schedule or holiday plans are interrupting your regular exercise program, don’t despair. Short but intense workouts (15 to 20 minutes), once or twice a week, can help maintain what you’ve achieved.
The catch, however, is the workouts must remain intense. High-intensity interval training (HIIT) is ideal. For example, during your 15 to 20-minute ride on an exercise bike, increase the tension to do several 30-second sprints throughout your ride. Or do several 30-second sprints during your brisk walk or easy jog.
However, if your goal is to keep increasing your fitness level, one or two workouts per week may not guarantee continued progress. Get back to your regular number of weekly workouts as soon as your disrupted schedule allows it.
This doesn’t mean it’ll take only one or two workouts per week to GET in shape. And if you stop exercising after you’ve only just begun being physically active, you’ll be back to where you started after only a few weeks of inactivity.
The general minimum recommendation for physical activity is 30 minutes, three times per week. This is adequate to either improve or maintain your fitness level.
Only consistency brings results. Try not to miss those regular workouts.
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.