Even if you've exercised regularly for years, your fitness levels will significantly decline if you take an extended break from training. This reduction in physiologic and exercise capacity is called detraining or deconditioning. If you find yourself sidelined by an injury or illness for several weeks, or wish to take an exercise break, there are ways to help minimize the loss of fitness.
The speed of the fitness decline depends on your level of fitness to begin with. In moderately fit people, there is little change in cardiovascular fitness for two to three weeks, then fitness declines steadily in the subsequent weeks. In highly trained athletes, there is a rapid drop in fitness during the first three weeks of detraining, which then levels off. Elite athletes will still retain a significant level of fitness for months after ending training. However, for most people, after four to six weeks of inactivity there will be noticeable declines in cardiovascular fitness, strength, endurance, and flexibility that approach pre-training fitness levels.
For those wanting to take a break from exercise, a good option would be to maintain fitness instead of not exercising at all. It takes much less effort to maintain conditioning and muscle strength than it does to achieve fitness. A fit individual only requires two to three days a week of moderate exercise to maintain most of their fitness level. Cross-training is a great way to fight boredom and renew interest in physical activity. For example, if you want to take a break from running, try walking or hiking instead.
If you're recovering from an injury, check with your physician to find out if you can continue exercising in a pool. After your injury heals, you'll need to progress gradually and conservatively when you resume training. If you don't exercise at all, expect to take two weeks to rebuild your previous fitness level for every week of layoff.
REFERENCES:
1. Take a Break! 24hourFitness:
http://www.24hourfitness.com/html/fitness/articles/idleness
2. If you don't use it, will you lose it? ACE Fit Facts:
http://www.acefitness.org/fitfacts/fitfacts_display.
3. Katch F and McArdle WD. Introduction to Nutrition, Exercise, and Health, Malvern, PA: Lea & Febiger, 1998.
Posted by Elaine Gavalas on June 20, 2006 02:33 PM
