HELP, I've Fallen Out of Shape - FIT Human Performance

HELP, I’ve Fallen Out of Shape


OutofshapeOctober 13, 2013

A big question we all have is “what happens if I stop working out”?  How long will it take before I fall out of shape again?  First, the bad news:  it takes only about 8 to 12 days to lose cardiovascular training adaptation.  That means your lung volume or vital capacity changes almost right away if not slightly challenged or moderately maintained.  Your lung capacity will decline by half in about 12 days if you do nothing at all, says Edward Coyle, director of the Human Performance Laboratory at the University of Texas at Austin.  Your VO2 Max will plunge, as will your lactate threshold and your body’s ability to oxidize fat, making muscles more reliant on glycogen as fuel.  And if your diet is not healthy and well balanced, the pounds will pack on fast too.  At three weeks, your strength will decline and your finely toned calves and quads can atrophy as much as 5 percent, especially if you’ve been lifting weights.  And it doesn’t matter how spectacularly fit you were at the time of your marathon, 150 mile bike race, or latest photo shoot; everyone’s fitness declines without activity. ‘The fitter you are, the harder you fall,” Coyle says.

But here’s the good news,  there is a way to stall the decline in fitness without having to log tons more miles on the road or trail.  As long as you maintain high intensity, you can reduce volume by 60 to 80 percent, and that will challenge the organs to maintain high levels of output and recovery.  The best part is the neuromuscular facilitation that your body delivers, in simple terms … your brain and muscles have a memory that aid in the bodies ability to allow muscles to relax and contract as they were accustomed to before becoming dormant.  There are numerous reasons for inactivity and injury or illness are two of the most common to deem a muscle inactive.  Extreme laziness does not qualify as a medical excuse for allowing a muscle to dilapidate or lose ability.  To maintain and prolong our health and fitness, we constantly work on the ability to stabilize, balance, and increase strength and mobility in every FIT workout session.  We are developing the building blocks of your strength and ability. Giving your brain and muscles memories to keep you FIT!

In good health,


“You’re in pretty good shape for the shape you are in.” – Dr. Suess