S3 E9: How Fast Do We Lose Fitness? / The Art of Fitness Resilience


Manage episode 294034997 series 2504476
By Mike Finch and Professor Ross Tucker. Discovered by Player FM and our community — copyright is owned by the publisher, not Player FM, and audio is streamed directly from their servers. Hit the Subscribe button to track updates in Player FM, or paste the feed URL into other podcast apps.
When it comes to fitness it's a case of use it... or lose it! But how fast do we lose fitness, how can we limit the damage when we take time off and is there such a thing as muscle memory?SHOW NOTES AND LINKS:Kramer et al 2017 - an amazing study where people were given bed rest for 60 days, and various physiological measures were assessed before and after. This study found that even 3 min of hopping six days a week cut these changes enormously: https://www.nature.com/articles/s41598-017-13659-8Chi et al 1983 - this is the study we discuss where 6 to 12 weeks off causes the oxidative enzymes to drop significantly, but they still remain well above the levels of never-trained people: https://pubmed.ncbi.nlm.nih.gov/6829750/Maldonado-Martin 2017 - this is the study on elite cyclists who stopped for the 4 week off season, and VO2max, RBC, Skinfolds and peak power were among the variables measured: https://pubmed.ncbi.nlm.nih.gov/27476326/Garcia-Palleres 2009 - the kayaking study, where some elite kayakers stopped training entirely, others did about 20% to 30% of their normal training and cut their losses in half: https://pubmed.ncbi.nlm.nih.gov/19997013/Houmard et al 1990 - a study on runners where keeping the intensity of training the same allowed for certain performances to be defended even though volume was cut down significantly: https://pubmed.ncbi.nlm.nih.gov/2318562/Madsen et al 1993 - another runner study, this one showing how high intensity training defends high intensity physiology, but the fat oxidation and endurance capacity drops off significantly: https://journals.physiology.org/doi/abs/10.1152/jappl.1993.75.4.1444Henwood et al 2008 - one of the two strength training studies we discuss, where detraining and then retraining is able to return strength to pre-detraining levels within about half the time it took to lose it: https://pubmed.ncbi.nlm.nih.gov/18693231/Blocquiaux et al 2020 - the other strength study, which also found a drop in strength that could be regained in about half the time it took to lose it: https://pubmed.ncbi.nlm.nih.gov/32017951/

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