![]() ![]() “However, that’s in a vacuum,” caveats Milton. Improvements in your cardio also follow a linear pattern, with small changes progressing bit by bit over time, she says. Muscular strength can begin to improve in four to six weeks with noticeable results in 12 weeks. On average, if you are strictly following an evidence-based, strategically designed fitness program-meaning you have done your homework and are adhering to a specific plan-you can expect to regain your fitness in 16 weeks, says Milton. Maximal oxygen uptake (or VO2max), muscle strength and mass, and flexibility are all naturally reduced with aging, while total body mass and fat mass increase, according to a 2009 study published in the European Review of Aging and Physical Activity. Generally, cardio endurance depletes at a slower rate than muscular strength and endurance, which has a fairly rapid decline when you stop training, adds Crockford.Ī loss of physical fitness can cause a rise in blood pressure, decrease in blood oxygen levels, decreased neural-muscular efficiency and heart strength, reduced lung capacity, and even a change in your resting heart rate, explains Milton.Īge is also an important factor to consider, says Crockford. That doesn’t mean two weeks out you’ll have lost all your gains, but this is when you can expect the decline to start, she says. You can actually lose your cardio endurance and muscle strength with two weeks of complete rest, says Milton. To understand how to regain fitness efficiently, it helps to know how fast your initial results can go away. The good news is there are steps most anyone can follow to improve their overall fitness. Understanding your reason why will help you maintain the motivation needed to support your goals long term. “Does being ‘fit’ mean that you’re able to walk all day for your job and still have energy to play with your kids, or does it mean that you’re able to crush a new mountain biking trail without injury?” says Jacqueline Crockford, an ACE-certified personal trainer. This subjectivity can mean getting back in shape will include different goals for different people. ![]()
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