Use It OR Lose It!!! Part 2 - Fighting Fit Physiotherapy Nerang Gold Coast

If I have a break from Training, How can I rescue the effects of detraining!

In Part 1 of this blog we outlined;

What is detraining?
How does detraining affect the body?
How long until detraining occurs?

If you need a refresher on these topics, I advise you go and read Part 1 of the blog so you have CONTEXT for the following information.

Find it HERE! https://www.fightingfitphysiotherapy.com.au/exercises/use-it-or-lose-it-part-1

Now that you know some of the science of detraining, let’s talk about how you can use “knowledge as power” to better manage your next holiday, or forced rest period!!

What can I do to reduce the effects of detraining?

First and foremost, there is no need to fear a reduced training load.

The world keeps turning and we do not suddenly become weak and feeble.

A reduced training load can in fact bring some positives. It gives us a chance to rest our mind and body, reflect on our training and direction, and in most cases allows us to come back with a new found motivation and passion for our training. Distance makes the heart grow fonder!

Firstly, let’s discuss strength

We all work so hard to build it, but it seems to disappear twice as fast. Well there is some good news for both athletes and the average punter.

You can significantly reduce your strength losses by training just 20% of your current volume.

This is an absolute game-changer!

A research paper in 2009 demonstrated that a control group of elite kayakers with 5 weeks of rest lost 8-9% of their 1-Rep Max strength on certain lifts, however, a reduced training group only completing 20% of their usual load only lost 3.4-3.9% of their 1-Rep Max strength on the same lifts.

They cut their detraining affect in HALF just by doing something over nothing.

Now, what does this look like for the average person on holiday or a hiatus.

For these examples I will round up, because at Fighting Fit Physio we always say “there is always something you can, and should be doing!”

So here it is.

If you are currently on a 5-day training program in a week get in and do just 2-days while on a break or when work is hectic!
Or if you are injured, there is at least 20% of the program that you could be doing with rest of you that isn’t injured.
If you are on a 3-day program try training just 1-day. This will give you the break you need but also allow you to keep as much strength as possible during your short break.

Now, let’s talk cardio training

There are many great ways to keep your cardiorespiratory fitness up whilst you are on break from your usual training routine.

The key is mind-set and getting creative with your physical activity.

These reduced training periods due to injury, it can be a great opportunity to experiment with new and fun method to keep your heart rate up.

If you are a runner try cycling, if you are a cycler try swimming, if you are a swimmer try running, and any combinations of these! Cross-training is a great way to train the heart and lungs whilst targeting different muscle groups and energy systems.

It is all about MINDSET:

If you are on a holiday, there is no better way to explore than walking or cycling between locations. You will see more and do more, all while helping your heart and lungs stay fit.
Book yourself in to try a new sport / hobby, why not make that workout fun with a surf lesson! There is some much you could be doing physically to offset the boozy or food induced comas.
The important thing is that you stay active and you keep some form of pattern. This will allow you to come back revitalized and without suffering the significant losses of complete rest.

What is the best way to transition back into my training?

Do not forget the 6 Ps!

Prior
Planning
Prevents
Piss
Poor
Performance

If you are on a strength program, come and see our Fighting Fit Exercise Physiologist Renae!

She is our pocket rocket training expert. Renae will conduct both strength and functional testing to assess your current fitness level, she will review your program, and before you know it she will have established a Condensed Training Program specific to your needs.

This will allow you to maintain as much strength as possible during a period of reduced training load. She can also discuss and problem solve barriers to training such as available equipment and use of body weight training methods.

The work does not stop there, when you come back she will re-assess your fitness level and make the changes needed to get you back to performing at 100%.

If you are an avid cardio machine, but injured, come in and see one of our brilliant Physio staff.

They have all the knowledge and experience to guide you on a modified training load. They will discuss aspects such as cross-training, minimum load, training intensities, maintaining routine, and time-efficient (BANG FOR BUCK) workout options.

They will also discuss management strategies to ensure optimal joint health and performance when coming back from injury so you are less likely to have more problems in fuutre!

THE FINAL TAKE AWAY, the more active you stay whilst on your reduced training period the less you loose and the smoother the transition back.

It is all about mindset!!

Physical activity should be fun, explore new ways to transform your life and maintain your health.

Brenda Samosa

05:52 07 Nov 24

I had a really bad shoulder and had been seeing a different physio for 3 months (from a different place) I got told Tyson was good. After just a few sessions the movement was coming back. I’m 66 and was worried I would have to stop surfing. But with a lot of help from Tyson I’m back in the waves ( thank you so so much)

Cyana Ferguson

08:16 30 Oct 24

Steve Harris

22:33 15 Oct 24

Great team, all friendly, super helpful and first class clinical advice and a big shout out to my Physio Noah with my shoulder issue

Andrea Bell

05:33 19 Sep 24

These guys are the best in the biz 🎉

Ryan Brockett

04:20 18 Sep 24

Shout out to Max from fighting fit physio. He helped me out massively straight after shoulder surgery and back into work and sports in no time. Couldn’t recommend anyone better!

Scotty

08:31 31 Jul 24

Five star service from Max & the team!
Professional & very thorough, you know that patient outcomes are of the highest priority.
I highly recommend this business.

Riley Wilson

08:27 14 Jul 24

Be AWARE they’ll immediately try to commit you to multiple follow up sessions after your initial consultation. This happened to me and then I later found out that as it just so happens, they have a cancellation policy that says you have to pay 100% of the consultation fee for cancelling. They failed to tell me this when they were pushy in committing me to 6 sessions after my consult, so that was a really nice little surprise.

I was already uncomfortable with how pushy they were in having me commit to so many sessions, so when I heard about the policy I just cancelled all together. So, I can’t speak further to the quality of their service throughout therapy phase. FYI this was also a few months ago now, it’s possible (though unlikely) they may have changed the policy. Just ask the question.

Megan Shelley

06:51 03 May 24

Fighting Fit Physiotherapy is hands down the best physio I've encountered. Having tried multiple physios for various injuries, I always find myself coming back to them. Their expertise consistently exceeds expectations, helping me get back to my sport faster than I thought possible. Their personalized approach and attention to detail make all the difference. I could not recommend a better or more exceptional physio team!

Gina Matthews

08:41 24 Mar 23

Can't recommend this place high enough. I was in so much pain with my knee an had been for months through advise an exercises I'm now looking forward to returning to gym an back riding my horses in endurance thank you so much

Courtney Halse

01:36 29 Nov 22

Kyle was knowledgeable, personable and professional. He saw me through my second pregnancy and continued to work with me until 6 months post partum on issues with my back. Would recommend anyone to go and see him.

Also shout out to Georgia on the front desk. She makes you feel welcome and brings a sense of warmth to the place!

Alli Davenport

08:07 04 Nov 22

After hip replacement surgery in February I wanted toget back into weight training legs, I started with Mitch 18 weeks ago and after a lot of hard work and sweat I am able to safely train again, I cannot thank Mitch enough for his support,encouragement and knowledge. The staff are friendly and helpful and I always looked forward to my session's

Robert Parkinson

10:50 15 Aug 22

This is the second time I have been treated by the team at FFP.
As a health professional myself I have been impressed with the level of care I have received from all members of the team.
The personalised treatment and rehabilitation programs have produced excellent results and I have completed both programs pain free and feeling stronger than before my injuries.
During the program there was constant communication and follow up and they were very accommodating with my work schedule.
All in all it was a very holistic experience and I would highly recommend the service.

Kiri Canavan

07:30 08 Jun 22

Tyson was amazing! We came up with an 8 week plan at my first consultation with weekly check ins and updates to exercises. 8 weeks later, I am pain free and able to train harder than ever. Highly recommend and the staff are all fantastic and super accomodating!

If I have a break from Training, How can I rescue the effects of detraining!

Addressing Vestibular Dysfunction in Concussion

The Importance of Metabolic Testing for Athletes: Why You Should Be Testing, Not Guessing

Shoulder Pain? Physiotherapy Can Help You Move Better and Feel Stronger

Understanding Frozen Shoulder — and How Injections & Physio Can Help

OPENING HOURS

HELPFUL PAGES

OPENING HOURS

HELPFUL PAGES

Our GOLD COAST PHYSIO Location

HELPFUL PAGES

fighting fit
physiotherapy

call 0402 938 661

fighting fit
physiotherapy

call 0402 938 661

OUR SERVICES

OPENING HOURS

Monday	6:30am	–	8:00pm
Tuesday	6:30am	–	8:00pm
Wednesday	6:30am	–	8:00pm
Thursday	6:30am	–	8:00pm
Friday	6:30am	–	8:00pm
Saturday			CLOSED
Sunday			CLOSED

Monday	6:30am	–	8:00pm
Tuesday	6:30am	–	8:00pm
Wednesday	6:30am	–	8:00pm
Thursday	6:30am	–	8:00pm
Friday	6:30am	–	8:00pm
Saturday			CLOSED
Sunday			CLOSED

Monday	6:30am	–	8:00pm
Tuesday	6:30am	–	8:00pm
Wednesday	6:30am	–	8:00pm
Thursday	6:30am	–	8:00pm
Friday	6:30am	–	8:00pm
Saturday			CLOSED
Sunday			CLOSED

Monday	6:30am	–	8:00pm
Tuesday	6:30am	–	8:00pm
Wednesday	6:30am	–	8:00pm
Thursday	6:30am	–	8:00pm
Friday	6:30am	–	8:00pm
Saturday			CLOSED
Sunday			CLOSED