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Keeping fit is essential if you are a professional cyclist, just like in any other sport or physical activity. Hence the importance of maintaining a routine and exercising regularly each week. However, there are times when we can’t always stick to our training plan, so in this article we’ll talk about time frames and how long it takes to get out of shape.
What is fitness?
Being fit is nothing more than having the ability to perform physical activity without suffering excessive fatigue, that is, with energy and strength to feel your best. Being fit will help you to finish your cycling training, as well as to have a better health. In addition, when talking about physical fitness we can distinguish between cardiovascular capacity and strength, and the ideal is to work both together (to a greater or lesser extent, depending on each person’s personal goals). Flexibility and mobility should also be added, as these are aspects that can also deteriorate rapidly.
How long does it take to lose fitness?
Loss of fitness is a common concern for those who, for a variety of reasons, are unable to maintain a consistent exercise routine. This loss, known as detraining, occurs when the body begins to reverse the physiological adaptations gained through regular training. The rate at which this happens depends on several factors, such as previous fitness level, age, type of exercise performed and length of inactivity.
Fitness loss: cardiovascular endurance
The cardiovascular system is one of the most affected when we stop training. The process begins after 2 weeks of inactivity, at which time the first decreases in aerobic capacity may be noticed. Some studies that take as a reference the maximum oxygen consumption (VO2 max) as a key indicator of cardiovascular endurance show that this can decrease up to 10% in 2 weeks and 20% from week 4 of inactivity until week 9. The main reason is that the heart reduces its ability to pump blood efficiently, and the muscles receive less oxygen during physical activity. In addition, the amount of enzymes responsible for metabolizing energy also decreases, which affects performance in endurance activities such as cycling, running or swimming.
Loss of fitness and muscle strength
The process of loss of physical condition and, in particular, of muscular strength is slower when compared to that of cardiovascular endurance since, generally, strength levels are usually maintained stable during the first 2 and 3 weeks of inactivity. Therefore, it is not until week 4 that the gradual decline begins. It is also important to clarify that the loss of strength is not necessarily related to a reduction in muscle size (atrophy), but also to a less efficient connection between the nervous system and the muscles. Of course, muscles also reduce in size over time if they do not receive regular stimulation.
Flexibility and mobility: How long does it take to lose fitness?
Similarly, it is important to emphasize that lack of inactivity affects other issues such as flexibility and mobility, both of which can deteriorate rapidly. Without regular stretching, muscles and connective tissues tend to become stiffer, usually within 1 to 2 weeks, and especially if the lifestyle includes long days of sitting or non-movement.
What are the main factors influencing the loss of physical fitness?
As mentioned above, the time it takes to lose fitness varies from individual to individual for various reasons and the main reasons are as follows:
- Previous level of conditioning: People with more training experience tend to take longer to lose fitness than those who have been exercising for a short time. The speed of detraining is not the same for professional athletes as it is for fitness enthusiasts or for those who are new to sport and physical activity.
- Age: With age, the ability to recover and maintain fitness levels decreases, which accelerates the detraining process.
- Duration and type of exercise: activities of high intensity and duration, such as weightlifting or endurance sports, can leave residual effects for longer compared to lower intensity activities.
How to minimize the loss of physical fitness or detraining
Going months without training or physical activity will bring us back to the beginner level, now while detraining is inevitable during prolonged periods of inactivity, there are ways to reduce its impact. Here are some examples:
- Keep activity light: Even during rest periods it is recommended to engage in activities such as walking, stretching or low-intensity exercises that help you maintain a certain level of fitness.
- Do short workouts: If time is an issue, 10-20 minutes of high-intensity exercise (HIIT) may be enough to maintain fitness levels, and this is something you can practice comfortably at home with an indoor cycling bike like the ZBike 2.0. There are a multitude of workouts aimed at gaining endurance as well as slimming down that can be done in as little as 25 minutes a day and will be very useful for keeping you in shape. In addition, you will avoid wasting time traveling to the gym.
- Take care of your diet: Maintaining a balanced diet helps minimize muscle loss and avoid fat gain during inactivity.
- Prioritize adequate rest: Lack of exercise does not mean neglecting healthy habits, such as getting enough sleep to optimize recovery.
How to regain fitness
Keep in mind that, despite all that has been explained, recovering fitness levels after a period of inactivity can be quicker than you might think, and this is something that is due to muscle memory. This term refers to the ability of muscles to quickly regain their size and strength due to previous adaptations. Generally, people who resume exercise after a break can regain much of their performance in about 4 to 6 weeks, depending on the length of the break and the type of training. The important thing is to start progressively with reconditioning training, keeping in mind that the loss is real to avoid injury. In this way you will be able to regain your fitness without taking risks.
