How long does it take to lose fitness?

We give you several tips so that you can stop it.

During this period that we have been involved in at home, you may have considered that everything you have achieved with the training will go to waste.

Yes, that can happen, but not everything is bad newsYes, we tell you how we are losing the physical form due to inactivity and we give you vseveral tips so you can stop it.

 Various studies have shown that the physical inactivity is associated with a reduction of around 7% at the peak of V2O18 in healthy young adults (65-XNUMX years).

Furthermore, the muscular atrophy is significant with only 14 days of gradual reduction in physical activity in young and older adults, with losses between 1 and 4% of muscle mass, very important data considering that it is estimated that sarcopenic muscle loss occurs around 0,8% per year.

Other changes detected with the reduction of physical activity a decreased insulin sensitivity y increased body fat and LDL cholesterol (Bowden Davies et al., 2019)

What is the residual effect of training?

Going a little deeper into training, we show you the concept of residual effect of training.

This term refers to the ability of a subject to retain the adaptations achieved with training when performing a period of inactivity.

Some capacities have a more marked decrease in performance than others in equal periods of physical inactivity, as you can see in the following figure.

However, individual characteristics of each athlete, including their degree of training, as well as their sports specialty, are factors that will determine the rate of loss (Navarro, Oca and Rivas, 2010).

lost form
Figure. Residual effect for different functional systems and rates of loss (Navarro, Oca and Rivas, 2010)

The short-term effects are reversible

The good news is that the effects of short-term physical inactivity are reversible with the resumption of regular physical activity, in younger people, but less in older adults.

We propose a weekly exercise structure

So we propose you a weekly exercise structure, according to the recommendations of the World Health Organization *, that avoids this accelerated loss of your basic physical capacities and can make you develop other associated problems:

L M X J V S D
Beginners 40 'light cadium Core 40 'moderate cardio Upper body strength 40 'cardio

Moderate-intense

Lower body strength stretches
Trained 1h light-moderate cadium Core 1h moderate cardio Upper body strength 1h cardio

Moderate-intense

Lower body strength 1h light cardio and stretching

* Adults (18-64 years): 150min / week of moderate aerobic physical activity or 75 min / week of vigorous physical activity. Greater benefits if increased to 300min / wk of moderate AF or 150min / wk of vigorous AF. At least 2 times / week strengthening of large muscle groups

It is essential that the training plan is developed by professionalYes, so we advise you not to follow any video you may find online or try to imitate what professional athletes do.

If you already have training experience and know your level, we invite you to consult some options:

References:

Bowden Davies KA, Pickles S, Sprung VS, Kemp GJ, Alam U, Moore DR, Tahrani AA, Cuthbertson DJ. Reduced physical activity in young and older adults: metabolic and musculoskeletal implications. Ther Adv Endocrinol Metab. 2019 19; 10: 2042018819888824. Navarro Valdivieso, F., Oca Gala, A., Rivas Feal, A. (2010). Training planning and its control. Bookstore. World Health Organization. (2010) Global Recommendations on Physical Activity for Health

Laura García Cervantes

Laura García Cervantes
Laura García Cervantes

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