Don’t guilt yourself too much, taking a day or two off from your work out is normal. Sometimes you just need that break, whether it is because you are on a vacation or you are swamped at work, or purely because you just don’t feel like going to the gym.
The thing to watch out for is when that weekend off turns into a week off, and then that week off turns into two weeks. When it gets to that point it can be pretty hard to drag yourself back into your workout routine, especially when it feels so physically difficult to get started again. It’s hard to decipher if you just need to get back into the swing of things, or if you have actually lost your fitness. Well, that all depends…
If you are a regular exerciser who has been doing this for a while, then it won’t be as hard for you to get your body back to feeling like it did when you were in the thick of it. To qualify for this category then you should have been working out for at least a year, between three and five times a week. The rate that your fitness will degrade rests on if you are doing strength training or cardio. It’s going to take roughly three weeks to start to lose your strength if you are not doing any activity.
If you are experiencing an illness and that is the reason for the time off, then the three week mark is going to be pretty consistent. However, if you are in good health and taking time off, then you can probably go over a month without seeing that much of difference in your training. Being able to do light exercises during your off time will help prevent a total loss in ability.
If cardio is more your speed, then you aren’t going to be able to hold on to your conditioning as well as the strength trainers. Endurance has been shown to decline by 20 percent within four weeks of inactivity. The up side is that cardio conditioning is faster to recoup than strength, so not all is lost.
If you just started getting into exercise, then your bounce back rate is going to differ from someone who has been in the game for a while. It’s going to take a while for your body to hold on to its new progress, so going to the gym regularly is the key to success for newbies. Also, age plays a role in how fast your body will get back into things. Obviously, the younger you are the easier and more efficiently your body will start training again.
This article is made available for general, entertainment and educational purposes only. The opinions expressed herein do not necessarily reflect those of The Joint Corp (or its franchisees and affiliates). You should always seek the advice of a licensed healthcare professional.