Breaking your exercise routine can have more impact on your body than you think. It doesn’t matter if you’re just starting your fitness journey or have been working out for a while; detraining can affect everyone. Scientific research has even proven that even short-term breaks can result in significant physiological and psychological setbacks. Consistency is key when working out, so make sure to read these five tips to prevent detraining and live your healthiest life.
1. The Reality of Detraining
Everyone enjoys the feeling of momentum once you start working out and find your ideal routine, no matter if it’s at the gym, running, or practicing yoga. However, life is unpredictable, and it consistently finds ways to impact your routine, from work pressures to travel and even illness. While in some cases you can get right back to working out, sometimes one day turns into a few, and suddenly getting back into the swing of things is extremely difficult. According to Axio Fitness, “as soon as you stop, you start regressing.” While some rest days are necessary to let your body recover, prolonged and unintentional breaks lead to detraining. This can impact your strength, endurance, and flexibility.
2. The Science Behind Detraining
Research has backed this physical decline. One particular study in the European Journal of Sport Science showcased that just two weeks of detraining in endurance-trained male athletes resulted in the following:
- Decreased VO2max: VO2max, the maximum oxygen uptake in a person, will decline significantly when not working out.
- Reduced Exercise Time: It takes less time for athletes to become exhausted and not complete the regularly timed workout slots.
- Increased Heart Rate: The maximum heart rate increases, showing there might be diminished cardiovascular health.
- Loss of Muscle Strength: Muscle strength and tone will disappear as the body gets used to not working out anymore.
After four weeks, a review study found that detraining reduces cardiac dimensions and blood volume, impairing the subject’s overall performance when working out.
3. The Psychological Impact
It’s not just the body that’s affected either. The psychological effects of detraining are just as important to watch out for. The discouragement of losing your strength leads to decreased motivation, setting off a vicious cycle of inactivity that leaves a person couch-bound. It’s important to note that exercise is a lifelong commitment rather than a short-term goal, as you must maintain consistent activity. If you need to have a rest day, try being active to help mitigate the regression that comes with longer breaks and detraining.
4. Universal Effects of Detraining
It doesn’t matter either if you’re a world-class athlete or a novice at working: the effects of detraining affect everyone. A study conducted on institutionalized elderly people with short-term detraining found significant declines in a couple of areas.
- Lower Body Flexibility: As inactivity increases, the overall flexibility and mobility of the lower body are decreased, making it harder to move.
- Agility and Strength: Any positive gains in agility and strength are quickly reversed, leaving the person with a weaker body.
There is no age limit or fitness requirement for detraining and the impact it has on the body. It can affect anyone and hurt your overall health.
5. Strategies to Prevent Detraining
However, there is a way to avoid the risks of detraining. By understanding the physiological and psychological consequences of detraining, you can find ways to be active even with a busy life.
- Set Realistic Goals: Starting off with realistic goals is crucial to maintaining your routine and not getting frustrated. Ideally, you’ll want to aim for short workouts, even on busy days.
- Incorporate Movement: Finding ways to move throughout the day, even if it’s a small burst like walking meetings or home workouts, can stave off detraining.
- Stay Engaged: Constantly look for new classes or activities to add to your workout routine to keep things interesting and fun.
Final Thoughts
Studies and experts concur that exercise is extremely beneficial, but consistency within that exercise is even more so. While breaks are sometimes unavoidable, especially when it comes to something like illness, where rest is required, making sure you know the consequences of detraining can help you stay active even during a “rest period.” Even the smallest of exercises and movement throughout the day can make a big difference. Your body will thank you.