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How quickly you
lose fitness depends on how fit you are, how long you have been
exercising and on how long you stop.
One study had well-conditioned athletes who had trained for year stop exercise all together. After a three month hiatus researchers found that the athletes lost about half of their aerobic conditioning. New exercisers, however, didn't fare as well. Another study followed
new exercisers through the conditioning and deconditioning process.
Sedentary individuals started a bicycling program for two months.
During that time they made dramatic cardiovascular improvements and
boosted their aerobic capacity substantially. Then they quite
exercising for the next two months. When re-tested, the researchers
found that these new exercisers lost all their aerobic gains and
returned to their pretraining fitness levels.
There is also research
being conducted that looks at decreases in training level, rather than
completely stopping all exercise. The results are very promising and
should provide comfort to athletes who need to cut back on training due
to time constraints, illness or injury. One study followed sedentary
men through 3 months of strength training, 3 times a week, and then had
them cut back to one session per week. They found that these men
maintained nearly all the strength gains they developed in the first 3
months.
There are also many
individual differences in deconditioning rates, and it is impossible to
apply all these studies to your situation. But it appears that if you
can maintain some exercise on a weekly basis, you can maintain your
fitness levels fairly well.
If you do need to stop
exercise completely for several months it is difficult to predict with
accuracy how long it will take you to return to your former fitness
levels. Again, individual differences come into play. Some research
shows that after a 3 month break, you can not return to peak condition
in a week. In some cases, it takes as long as 3 months to regain all
your conditioning. Here again, it seems to depend on your original
level of fitness and how long you stopped.
The take-away for
athletes who need to take time off is to try to do something at least
once a week during your break, but don't quit completely.
Cross-training through an injury is always a great option.
Quinn, sportsmedicine.about.com
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