Detraining is the cessation of exercise and it takes just two weeks for a significant reduction in fitness. After 10 weeks of not exercising you will be back to pre-training levels.
If you decrease the frequency and duration (because you are slacking, lack the time, have injuries, or are too stressed), but maintain the intensity (weight lifting), you can maintain your fitness (muscle and strength) for 5-15 weeks.
This means, during stressful times, a short and high intensity heavy weight/strength training workout every 10 days will prevent strength and muscle losses. This is great news!
Moreover, after only 12 days failing to do cardiovascular exercise, 50% of cardiovascular endurance is lost. Although: Runners and swimmers who reduced their training by about 60% for 15 to 21 days show no loss in Vo2 Max or endurance performance, and runners who decreased their running from 50 miles to 15 miles/week had no loss in Vo2 Max nor did they have any change in sub-maximal running heart rates. The runners did show an increase in leg power by 5% from the decrease in training.
Research indicates that at least three training sessions per week at an intensity of at least 70% Vo2Max are needed to maintain aerobic conditioning.
This shows that a smart weight lifting or cardiovascular program uses periodization. Periodization is when workouts are alternated between higher and lower intensities. The less intense days actually allow for your body to recover and get stronger while still training.
To your best health,
Ryan Regensburg
This excerpt adapted from Physiology of Sport and Exercise (2nd Edition), Wilmore and Costill, 1999
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