Staying in Shape: A Case of “Use It or Lose It”

Everyone requires a respite, be it from work, social engagements, or even physical activity. However, the consequences of a hiatus, whether chosen or necessitated by factors like illness or injury, can be surprisingly swift, particularly for those who have diligently maintained their fitness through regular workouts.

The repercussions extend beyond the immediate advantages of exercise, such as improved sleep and stress alleviation. This phenomenon is commonly referred to as deconditioning and affects individuals across the spectrum, from casual exercisers to elite athletes. Dr. Beth Frates, a clinical assistant professor in the Department of Physical Medicine and Rehabilitation at Harvard Medical School, underscores the universality of this phenomenon. While the rate of strength and endurance loss varies based on factors like age, previous fitness levels, and medical conditions, it is an inevitable outcome.

Dr. Frates emphasizes, “It will occur irrespective of one’s background. We affirm that exercise is akin to medicine, and this holds true. Reaping the benefits is contingent upon consistent engagement. In essence, it’s a case of ‘use it or lose it.'”

Endurance and strength suffer

To lose fitness entails a decline in various aspects, and the speed at which this erosion occurs depends on the specific category of fitness.

Cardiovascular fitness is the quickest to deteriorate. Within just a few days following the last aerobic exercise session, the heart’s efficiency decreases, resulting in less blood being pumped throughout the body. Moreover, the circulating blood carries less oxygen to cells and muscles. In a matter of weeks, activities like brisk walking, cycling, or swimming that were once easily manageable may leave you breathless and struggling. Dr. Frates notes, “You may find that what was moderate-intensity exercise for you a month ago now feels vigorous, and you might tire more quickly.”

On the other hand, muscle strength experiences a more gradual decline after a period of inactivity, approximately over two months. During this time, lifting capacity diminishes, and the ability to perform repetitions decreases. Engaging in the same weights or body-resistance exercises becomes more fatiguing, often accompanied by pronounced muscle soreness within a day of resuming workouts.

The silver lining lies in the concept of “muscle memory,” as confirmed by Dr. Frates. Shrunk muscle fibers have the capacity to rebound, facilitating a quicker return to muscle strengthening compared to the time required to regain the same level of cardiovascular conditioning.

Staging your comeback

The initial step towards reclaiming fitness is cultivating the belief that it is achievable, even though Dr. Frates acknowledges that the journey may become more challenging before it becomes easier.

According to Dr. Frates, there’s no precise formula for determining the duration it will take an individual to regain fitness. The duration is influenced by the length of the hiatus, emphasizing that immediate results are unlikely — a span of several weeks, at the very least, is to be expected.

To safely reintegrate into an exercise routine, Dr. Frates provides the following guidance:

1. Consult your doctor: Especially if you’ve been inactive for an extended period or have chronic conditions like heart disease or diabetes. Immediate cessation and seeking medical attention are imperative if alarming symptoms such as chest pain or pressure occur during the initial exercises.

2. Start gradually: Instead of diving into intense workouts, initiate with lighter activities or weights to ease back into motion. Dr. Frates advises against attempting strenuous activities on the first day, emphasizing the importance of building up slowly. Even a simple walk can be beneficial.

3. Recall what worked before: Reflect on past successful fitness routines, whether it involved group classes or extensive biking. Reintegrate similar strategies that were effective in the past.

4. Embrace the joy of movement: Reconnect with the childhood notion that exercise can be enjoyable. If activities like hula-hooping or paddle-boarding brought joy in the past, consider reintroducing them into your routine.

5. Establish a support system: Accountability partners, including exercise buddies or health coaches, can significantly contribute to the success of resuming a fitness regimen.

6. Monitor progress: Utilize wearable devices or traditional pen-and-paper logs to track metrics such as step count and resting heart rate. Dr. Frates encourages a non-judgmental approach, emphasizing that some exercise is better than none, and adjustments can be made based on progress.