Any stoppage of training over 10 days will begin to decrease performance. As the old saying goes, “If you don’t use it, you lose it.”
“Detraining” is the partial or complete loss of training-induced adaptations in response to an insufficient training stimulus or program. (areas include strength, power, speed, aerobic capacity, and mobility/flexibility)
Gains earned from training are often lost twice as fast as they are made (in some cases 6 weeks of training can be lost in as quickly as 2 weeks)
De-Training Effects On Strength:
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- Days 3-5: Muscles become less flexible
- Week 3: 10-15% loss of muscle mass
- Week 4: Squat strength has declined 10%
- Week 8: 10% in general strength is lost
- Fifth Month: Muscle mass returns to pre-training levels
- Decrease in fast-twitch muscle fibers (ability to generate short bursts of strength and speed)
De-Training Effects On Cardiorespiratory and Muscular Endurance:
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- Week 1: Less oxygenated blood is pumped throughout your body
- Week 4: Oxygen consumed by the muscles decreases 20%
- Week 8: 30-40% decrease of overall muscular endurance
However, studies have shown that you can maintain your fitness levels by continuing to train even at a reduced rate over a short period of time. So while everyone is spending more time at home due to social distancing, don't forget to stay ACTIVE and KEEP YOUR GAINZ.
