It Takes Four Weeks to Get Out of Shape for Weight, and Less for Cardio.
How long can you take a vacation before you start to “lose shape”? The answer may vary depending on how fit you were and whether we are talking about strength or endurance.
At Greatist, Nick English is considering the possibilities. If you work out at the gym regularly, you can take four weeks off without losing much strength:
According to Molly Galbraith, board certified strength and conditioning specialist and co-founder of Girls Gone Strong, most people lose strength after about two and a half to three weeks of inactivity. But that depends on why you are taking a break.
“If you get sick, your body is overextended, so you will start to lose strength in two to three weeks,” she says. “If you are not sick, and especially if you can do some movement and light exercise, you can probably take a break of three, four, or even five weeks without significant loss of strength.”
However, when it comes to cardio, losses are faster: after that same four-week vacation, you could lose 20% of your aerobic capacity. The good news is, cardio is easier to bring back.
If you’re new to training, the rules are slightly different. Since newbies develop so quickly, it may be easier for them to maintain their gains.
Read the full Greatist article for all the details, including some tips for slowing losses while keeping a little active during the break.
How long does it actually take to get out of shape? | Great
Photo by Laura D’Alessandro .
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