What Happens When You Stop Working Out?

Right now, no one should be embarrassed to ask the question that’s on all of our minds about losing your fitness gains during a pandemic …

“Andy: Is it true that if you don’t use it you lose it?” – The 40-Year-Old Virgin

But, seriously, how long does it take before you start to when your gym time is replaced with extra Netflix time?

How quickly do you lose muscle when you stop working out? What about strength? Is it different if you’ve been exercising for years?

In this episode of That’s Healthy, Right? we dig into the research on how quickly your body can become “detrained” and deconditioned. We break down what you can expect for cardio, strength, and endurance gains, and how long you can take off without experiencing a drop in performance.

To ask a question, read the transcript, or learn more, visit bornfitness.com/thats-healthy-right.

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Resources:

Training and Detraining Effects of the Resistance vs. Endurance Program on Body Composition, Body Size, and Physical Performance in Young Men — Journal of Strength and Conditioning Research

Strategies and Solutions for Team Sports Athletes in Isolation Due to COVID-19 — Sports

Detraining and Tapering Effects on Hormonal Responses and Strength Performance — Journal of Strength and Conditioning Research 

Detraining increases body fat and weight and decreases VO2peak and metabolic rate — Journal of Strength and Conditioning Research 

Three Weeks of Detraining Does Not Decrease Muscle Thickness, Strength or Sport Performance in Adolescent Athletes  — International Journal of Exercise Science 

The Development, Retention and Decay Rates of Strength and Power in Elite Rugby Union, Rugby League and American Football: A Systematic Review — Sports Medicine

The effects of aerobic, resistance, and combination training on insulin sensitivity and secretion in overweight adults from STRRIDE AT/RT: a randomized trial — Journal of Applied Physiology 

Post-Season Detraining Effects on Physiological and Performance Parameters in Top-Level Kayakers: Comparison of Two Recovery Strategies — Journal of Sports Science and Medicine

Influence of detraining on temporal changes in arterial stiffness in endurance athletes: a prospective study — Journal of Physical Therapy Science

Metabolic Characteristics of Skeletal Muscle During Detraining From Competitive Swimming — Medicine and Science in Sport and Exercise

Endurance and Neuromuscular Changes in World-Class Level Kayakers During a Periodized Training Cycle — European Journal of Applied Physiology

Heart Rate Variability and Its Relation to Prefrontal Cognitive Function: The Effects of Training and Detraining — European Journal of Applied Physiology