Effects of detraining[ stopping exercise] are felt quite differently by different age groups.
ACSM[American College of Sports Medicine] lists several factors that cause this variation.
People who undertake low levels of daily aerobic activity [ mild to moderate aerobic exercise] experience the effects of detraining earlier than most others.
Athletes who have high level of aerobic conditioning [ triathletes, long distance cyclists, marathon runners] experience upto 30% drop in stamina with 12 weeks of detraining. But they tend to retain a good level of fitness compared to the group doing low levels of aerobic training [ light walking, 2 - 3 aerobics classes a week]
The effects of detraining are not that marked in people who undertake strength/ resistance/weight training. They find that they keep off the weight and tend to retain good degree of muscle even after 12 weeks of detraining. These things are also influenced by diet, activity levels during detraining and genetics as well.
The points to take home:
1.A good deal of muscle will help you maintain strength over longer periods even if you stop exercising for some periods. That is the reason that strength training is absolutely essential.
2. Do not rely solely on aerobics / cardio to lose weight. If you stop doing that particular exercise you will put on that weight again.
3. A good fitness program will incorporate equal amounts of cardio and strength training. This will help you keep the weight off for longer during your detraining period.
If you have been exercising heavily for long periods and suddenly decide to stop exercising you might put on some weight. The reason for that is that your calorie uptake is higher for the first 2 months of stopping exercise. If you are looking to stop exercising , do try to taper your exercise load. i.e. gradually reduce the exercise load over a period of 4 to 6 weeks.To prevent weight gain after stopping exercise, calculate approximately how many calories you were burning with your exercise activities, then compensate for those calories by reducing the same amount from your diet.
Also, the earlier you start exercising the better it is for you. So don't let yourself get into prolonged periods of no exercise!
ACSM[American College of Sports Medicine] lists several factors that cause this variation.
People who undertake low levels of daily aerobic activity [ mild to moderate aerobic exercise] experience the effects of detraining earlier than most others.
Athletes who have high level of aerobic conditioning [ triathletes, long distance cyclists, marathon runners] experience upto 30% drop in stamina with 12 weeks of detraining. But they tend to retain a good level of fitness compared to the group doing low levels of aerobic training [ light walking, 2 - 3 aerobics classes a week]
The effects of detraining are not that marked in people who undertake strength/ resistance/weight training. They find that they keep off the weight and tend to retain good degree of muscle even after 12 weeks of detraining. These things are also influenced by diet, activity levels during detraining and genetics as well.
The points to take home:
1.A good deal of muscle will help you maintain strength over longer periods even if you stop exercising for some periods. That is the reason that strength training is absolutely essential.
2. Do not rely solely on aerobics / cardio to lose weight. If you stop doing that particular exercise you will put on that weight again.
3. A good fitness program will incorporate equal amounts of cardio and strength training. This will help you keep the weight off for longer during your detraining period.
If you have been exercising heavily for long periods and suddenly decide to stop exercising you might put on some weight. The reason for that is that your calorie uptake is higher for the first 2 months of stopping exercise. If you are looking to stop exercising , do try to taper your exercise load. i.e. gradually reduce the exercise load over a period of 4 to 6 weeks.To prevent weight gain after stopping exercise, calculate approximately how many calories you were burning with your exercise activities, then compensate for those calories by reducing the same amount from your diet.
Also, the earlier you start exercising the better it is for you. So don't let yourself get into prolonged periods of no exercise!
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