Use it OR Lose It! Part 1 - Fighting Fit Physiotherapy Nerang Gold Coast

Whether we are busy with work, going away for a relaxing holiday, or we sustain an injury; we all have breaks in our training from time to time. Sometimes we choose to, sometimes it is forced upon us.

Have you ever thought to yourself ….. at what point do I start to go backwards from all that work i have been putting in?

When will the detraining effect kick in??

From personal experience, too much booze and food on a 10 day holiday with minimal exercise will make me feel physically useless!!!

Sometimes work will get busy and I miss a session or two.

Or an injury will see me side lined for a few weeks.

But…

Is there a way you can retain as much fitness; and still enjoy that holiday, get the work done, or over come an injury without setting yourself back weeks or months?

If i need a long time off, is it possible to make my transition back to training as easily?

So many great questions, and so much to answer. So over this 2 Part blog series I will outline and educate you on;

What is detraining?
How does detaining affect the body?
How long until detraining occurs?
What can I do to reduce the effects of detraining?
What is the best way to transition back into my training?

PART 1: we need to understand what we are dealing with before we solve it!

What is detraining?

Detraining is the partial or complete reversal of exercise-induced adaptions through the cessation of a training stimulus.

Put simply, a loss of capacity and lowered physical performance following a period of prolonged rest, reduced or no physical activity.

How does detraining affect the body?

Before we crunch the numbers and give advice, it should be known that detraining will affect everyone differently. Factors such as age, gender, genetics, and previous level of training will all play a role in the detraining affect.

As with all aspects of health each individual is different and will be affected as such, however, this does not mean we cannot give you some great advice that you can use as a starting point for managing any potential detraining affects.

Detraining can affect a number of physical factors that relate directly to your health, fitness, and well-being.

The key areas are;

Cardiorespiratory effects of detraining

The key measure of an individual’s cardiorespiratory fitness is the maximal oxygen uptake, often referred to as VO2 Max.

This is a measure of how well your body can take on and use oxygen for the purpose of physical output. A higher VO2 Max means your body is better at consuming oxygen for physical activity. The literature that guides this advice is predominantly based around male trained athletic populations and describes varying results based on the time-frame and type of rest.

Most of the data suggests that rest periods as short as 14 days can have a significant change in VO2 Max.

To provide an estimate a young ‘athletic’ male can have between a 6-12% decline over a 2-3 week period and can continue to reduce by up to 20% over a 5 week period.

Due to their training level it could be suggested that the general ‘less-trained’ population could have an even bigger loss. Crazy to think how quick it can drop!

For more info on VO2max check out there blogs

https://fightingfitphysiotherapy.com.a u/metabolic-testing/the-importance-metabolic-testing-for-athletes-at-all-levels

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call 0402 938 661

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Monday	6:30am	–	8:00pm
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