We all know that rest is important for recovery. But too much rest can wipe out your progress much quicker than it took to make those gains. Known as reversibility, this principle of health and fitness can see you lose your progress after only a couple of weeks at home. With lockdowns looking to extend, it’s not only important to understand how your body can atrophy, but it’s also imperative to kick yourself back into a routine to maintain or improve on your health and wellness goals!
It’s Ok to Take a Break- but How Long Is Too Long?
The world-changing around our ears, and it is completely OK to take a break. It will take a while before we all adjust to our new (hopefully short term) reality. As trainers, we know that motivation ebbs and flows under normal circumstances, but letting ourselves slip into bad habits during times like these is much easier than creating new and positive ones.
Unfortunately when it comes to health and fitness, taking a break for too long can be detrimental. Not only is it harder to get back into shape/routine, but the principle of reversibility- also called ‘detraining’- shows that it only takes around two weeks before you’ll begin to notice your progress slow, and all that hard work begins to be wasted.
The Principle of Reversibility- Don’t Rewind Your Results!
When we train or exercise, our body repairs and builds adaptations to combat these stressors. These adaptations are what we often refer to as our ‘fitness,’ and as you’re probably aware when you exercise consistently your ability to exercise longer or train harder improves.
Although it can take months to improve your flexibility, fitness, strength, etc… it only takes a matter of weeks to begin to lose your progress and can see you return to your pre-training levels. Studies have shown that within two weeks you can lose up to 20% of your aerobic fitness. You have probably noticed this previously when going on holiday or taking time off. Sure the cocktails and beach time are great, but it takes a lot longer to work them off when you get back!
This is why we maintain the importance of on-going and consistent exercise, as a lifestyle change, not just a short term goal. Not to mention that losing your progress, or at least watching it deteriorate over time, can lead to more negative states of mind.
Although we can quickly lose our strength and fitness because of reversibility, the sooner we get back into a routine, the less amount of time it takes to get back to where we were. Some research suggests that it takes twice as long as the amount of time you took off (for example, 4 weeks to cover a 2-week break) and obviously our current circumstances may limit the amount/type of training we can perform. However, it has also been suggested that training just 3 times per week is enough to stop reversibility setting in, and help you maintain your health and fitness goals.
Traditional Gyms Are Closing Down
With our current inability to access physical training locations, the likelihood of ‘going backward’ in our health and wellness progress is on the increase. Not to mention the fall out from COVID-19 has seen many traditional gyms and training spaces close down. Recently, Steve Nash’s fitness world closed its doors on 24 locations and almost 100,000 members across B.C.
Similarly, Semperviva Yoga has just announced they’re permanently closing their doors after 25 years servicing the Vancouver market. Thankfully, we have been developing our online personal training resources for years and can help you to maintain, or improve on your health and fitness goals.
Start Training From Home With Turnfit!
First things first, if you’ve been taking a break from exercising over the past few weeks, we want to stress the importance of not overdoing it. Even though most people will be training at home, and this typically means less resistance training, it’s very easy to jump straight back in and injure yourself. Remember, reversibility means that you probably won’t have the same strength and endurance that you did, even just a month ago. So, for starters, take it easy and work your way back up to your old levels!
Second, thanks to Coach David’s background in computer systems and online business development, Turnfit has already been offering online personal training for a number of years.
Third, our programs and workout routines are designed specifically to be done at home. That means you don’t need any special equipment to complete them, and thanks to our dedicated coaches, you don’t need any experience either!
Our online solutions offer everything that physical personal training can and includes the use of/access to the Turnfit personal training app. This not only helps you to stay on track but also allows Turnfit to deliver a number of other services, online:
- Consultations and physical assessments
- Video coaching calls
- Nutrition Macro set up and coaching
- 7 days/week programming (Workouts, Meditations, Diet, Cardio, the works…)
- Postural Assessments
- 24-hour app messaging support
Our online personal training courses are already a fraction of the price of training in person. However, in an effort to help people stay in shape during these unprecedented times, we’re also helping you to access a lot of our resources, for free.
Right now we’re offering free fitness assessments, and you can also access our FREE boot camps and other classes by joining us, and our incredibly supportive health and wellness community, on Facebook!
If you’re ready to step things up we’re also offering huge discounts for our online personal training courses, as well as pay-per-use 1 on 1 online personal training from our award-winning coaches.
For parents, we understand that a lot of kids have been forced out of school and sport- two vital components of a healthy and active lifestyle. To help with this, we have also begun running personal training sessions for younger generations, to make sure they stay active and help to burn off excess energy that they would have otherwise spent.
For more information about these sessions, or any other services we offer, please reach out and connect!
Turnfit Personal Trainers is founded by David Turnbull or “Coach David” – an experienced and successful Personal Trainer who strives to build happier, healthier lives every day.
With a focus on holistic health, we pride ourselves on making a difference and were recently awarded the 2019 Top Choice Award for Personal Trainer in Vancouver.
Every trainer at Turnfit is committed and relentless in our pursuit to help you reach your health and wellness goals. It’s our mission to help you to build the skills, and mindset, it takes to feel successful in all areas of your life.
We look forward to hearing from you!
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