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Fitness Tip: Detraining
Detraining is something that affects all fitness enthusiasts,
but generally has more dramatic effects on highly trained
athletes. The extent of the fitness drop off depends on how
inactive the individual is. If the person is immobilised by an
injury or forced into bed rest due to illness, then the loss
in conditioning will be rapid. However if you are still
managing to continue with your normal functional activities
i.e. walking, stair climbing and lifting your detraining will
be more gradual.
Other than speed, which can be maintained with one speed
session every two weeks, most aspects of fitness will decline
very quickly. VO2 max which is the best indicator of endurance
has the potential to decrease by 14% in 2 weeks if the
individual is completely immobilised. If you have stopped
training, but are still doing your usual everyday tasks then
you are likely to experience a 15% decline after 1-2 months.
It takes 4-6 weeks for any significant strength losses to
occur; however if a person is immobilised then the decline can
be much more rapid, up to 5% a day. Flexibility can be lost
very quickly and therefore should be worked on throughout the
year.
To avoid detraining a particular aspect of fitness you should
not neglect any area for longer than 4 weeks and if possible
have a weekly maintenance session. For maintaining each
training component intensity is more important than duration
e.g. endurance work at an intensity greater than 70% of
maximum heart rate, and for strength work you should look at
performing repetitions to maximum.
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