Over 38? | HOW LONG does it take YOU to LOSE FITNESS? 🏋️🏃

Two professors explore the length of time it takes us lose our fitness with regard to cardio performance and strength conditioning.

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Getting in shape certainly isn't easy, but after all that hard work if we stop, how long do we actually maintain that fitness level?
It turns out that even the great effort we put into training, taking a bit of time off can mean that we become "unfit" much faster than it took us to actually get in shape.  
To understand how the body becomes "unfit", we first need to understand how we become fit.
The key to becoming fitter, whether that's improving cardiovascular fitness or increasing muscular strength, is to exceed our "habitual load".
This means doing more than our body is used to, the stress that this has on our body makes us adapt and in turn become more tolerant, leading to higher and higher fitness levels.
The time it takes to get fit depends on a number of factors, including initial fitness levels, age, how hard you train, and even the environment.
Some studies indicate that just six sessions of interval training can lead to increases in maximal oxygen uptake (V02 max), a measure of overall fitness, and improve how efficiently our body is able to fuel itself using fuel stored in our cells during exercise.
For strength training, some gains in muscle force can be shown in as little as two weeks,
But changes in muscle size won't typically be seen until around the 8-12 week mark.
When we stop training, we lose fitness depending on many factors, including the type of fitness we're talking about (such as strength or cardiovascular fitness). As an example, let's look at a marathon runner, who is in peak athletic condition and can run a marathon in 2 hours and 30 minutes. This person would normally spend five to six days per week training, running in total 90 kilometers. They may have also spent up to 15 years developing this level of fitness.
Now let's say they stopped training completely. Because the body no longer has the stresses of training forcing it to stay fit, the runner will start to lose fitness within a few weeks. Cardio-respiratory fitness, indicated by a person's V02 max (the amount of oxygen a person can use during exercise), will decrease by around 10% in the first four weeks after a person stops training. Intriguingly, though highly trained athletes (like our marathon runner) see a sharp decline in V02 max in the first four weeks, this decline eventually evens out, and they actually maintain a V02 higher than the average person.
But, interestingly for the average person, V02 max falls sharply, back to pre-training levels, in less than eight weeks.
The reason for the V02 max decline is because of reductions in blood and plasma volumes, these can decrease by as much as 12% in the first 4 weeks after a person stops training.
Plasma and blood volume decrease due to the lack of stress being put on our heart and muscles.
Plasma volume may actually decrease by around 5% within the first 48 hours of stopping training. The effect of decreased blood and plasma volume leads to less blood being pumped around the body with each heartbeat.
As soon as we stop exercising, our body will start to lose these key cardiovascular adaptations at a very similar rate as highly trained athletes.
When it comes to strength, evidence shows that in the average person, 12 weeks without training causes a significant decrease in the amount of weight we can lift.
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#Detraining #FitnessMotivation #Sarcopenia