Taking a break from your regular exercise routine can often feel like falling off track and losing all the progress you've made. However, according to a recent study by Adam Sharples at the Norwegian School of Sports Sciences, this isn't entirely the case. While fitness does decline at a surprising rate, it doesn't mean you go back to square one.
One of the quickest declines in fitness is in aerobic capacity, specifically VO2 max, which is the maximum rate at which the body can absorb oxygen. After just 12 days of inactivity, there is a significant decrease in VO2 max due to a decrease in the amount of blood the heart can pump with each beat. Additionally, after just two days of rest, blood volume decreases, and after a month, there are fewer capillaries delivering oxygen to muscles.
Despite these rapid declines, there are ways to minimize the losses. By incorporating different types of physical activity and maintaining a healthy diet, you can help slow the decline in fitness levels. It's important to remember that even when life gets in the way of your regular exercise routine, it's not the end of the world.
So, while it may feel disheartening to take a break from exercise and feel out of breath when you resume, it's important to remember that all hope is not lost. By understanding how quickly fitness declines and taking steps to mitigate these losses, you can get back on track and continue progressing towards your fitness goals.