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How Long Does It Take to Get Out of Shape? Understanding Deconditioning

Advantage Physical Therapy Blog How Long Does It Take to Get Out of Shape? Understanding Deconditioning
deconditioned need physical therapy at Advantage PT

Have you taken a break from exercise and noticed that your usual workout suddenly feels harder? Maybe summer got busy, the heat made your morning run less appealing, or you simply decided to enjoy a few extra days of rest.

Taking time off isn't a bad thing. Rest and recovery are important parts of a healthy exercise routine. But when a few days away from exercise turn into several weeks or months, you may notice changes in your strength, endurance, or how your body feels.

So, how long does it take to get out of shape?

The answer isn't exactly the same for everyone, but the process is known as deconditioning, or detraining.

What Is Deconditioning?

Deconditioning happens when your body begins to lose some of the adaptations it developed through regular physical activity.

When you exercise consistently, your body adapts to those demands. Your cardiovascular system becomes more efficient, your muscles adapt to the work you're asking them to do, and your body becomes better at using oxygen and producing energy during exercise.

When you significantly reduce your activity, some of those adaptations begin to fade.

Think of it as your body's version of “use it or lose it."

Research has found that detraining can affect cardiovascular fitness, muscular strength, and other physical adaptations. However, the amount and speed of those changes depend on factors such as your starting fitness level, how long you've been training, and how long you've been inactive.

How Quickly Does Deconditioning Happen?

There isn't a magic number of days when you suddenly become "out of shape."

Some changes can occur relatively quickly, particularly in cardiovascular fitness. A systematic review and meta-analysis found that VO₂ max, a common measure of cardiovascular fitness, decreased after both short- and long-term periods of training cessation.

Another study found measurable decreases in cardiovascular fitness and some measures of muscle strength after two weeks without training in a group of endurance-trained male athletes. However, this was a small study involving highly trained young athletes, so it shouldn't be used as a universal timeline for everyone.

In other words, missing a few workouts isn't going to erase all your progress.

Your fitness doesn't disappear overnight. And if you've been exercising consistently for years, you may retain some of your adaptations even during a longer break. A lot depends on your age and your exercise history. If you are younger, you will probably lose fitness at a slower rate than someone older. If you have been consistently exercising for a long time or at a higher intensity, your loss will probably be slower than someone who just started.

The longer and more complete the training break, however, the more likely you are to notice changes in your fitness and physical performance.

What Does Deconditioning Feel Like?

You may notice deconditioning when activities that used to feel easy suddenly require more effort.

For example, you might notice:

Research looking at muscle disuse has found declines in cardiovascular fitness, muscle strength, and muscle mass, although the extent of those changes varies between individuals.

It's also important to remember that not every ache or pain after a break from exercise is caused by deconditioning. Pain can have many different causes, and persistent or worsening symptoms deserve individual attention.

Can You Prevent Deconditioning During a Break From Exercise?

The good news is that you don't necessarily need to maintain your entire workout routine to stay active.

If work, family responsibilities, travel, injury, postpartum, or summer plans are making it difficult to follow your normal exercise schedule, look for ways to keep moving.

Try Shorter Workouts

If you normally spend an hour at the gym, you don't have to give up completely when you only have 20 minutes.

A shorter workout is still movement. Instead of “Shoot, I didn’t get my hour workout in!” try instead to look at it as “Was I able to get movement in today?”.

Break Activity Into Smaller Chunks

You don't have to complete all your exercise at once. A few short walks or movement breaks throughout the day can be a practical way to stay active when your schedule is busy.

Maintain Some Strength Training

If you can't make it to your normal gym, simple bodyweight exercises or resistance-band exercises may help you maintain some strength.

Find a Different Way to Move

Can't run outside because it's 95 degrees? Try walking indoors, cycling, swimming, or another activity that you enjoy.

You don't have to do your normal workout to stay active.

In fact, research suggests that maintaining some exercise during a training break can help reduce the effects of detraining compared with stopping activity completely.

Tag Everyday Activities with Movement

Try and do some calf raises when you are brushing your teeth. When you walk by your stairwell, pause and do a calf stretch. Or when you get up from your chair, do a couple more sit to stands. By tagging in movement with everyday activities, you can get in your movement without even thinking “Man I need to go and do 20 minutes of exercise right now…”

What If You've Already Taken a Long Break?

If you've been inactive for several weeks or months, you don't have to start over.

But you may need to start differently.

One of the biggest mistakes people make when returning to exercise is trying to immediately pick up where they left off.

If you used to run five miles, lift a certain amount of weight, or complete an intense workout several times a week, your body may not be ready to handle that same workload right away.

Instead, start with an amount of activity that feels manageable and gradually increase your duration, intensity, or frequency.

Your first few workouts may feel easier than you expect—or harder than you remember. Either way, give your body time to readjust.

How Can Physical Therapy Help You Get Back to Exercise?

Sometimes getting back into exercise is more complicated than simply "starting again."

Maybe you took time off because of an injury. Maybe you're dealing with ongoing pain. Maybe you've lost strength or endurance and aren't sure where to begin. Or maybe you're worried about making an old injury worse.

That's where physical therapy can help.

A physical therapist can evaluate your strength, mobility, balance, endurance, and movement patterns and help you build a gradual return-to-exercise plan.

Your program might include:

The goal isn't just to get you exercising again. It's to help you return to the activities you enjoy safely and confidently.

When Should You See a Physical Therapist?

You don't necessarily need physical therapy just because you've taken a break from exercise.

But if you're experiencing persistent pain, weakness, difficulty moving, or trouble returning to your normal activities, it may be worth getting evaluated.

Physical therapy can be especially helpful if your break from exercise was caused by an injury or if you're unsure how to safely progress your activity.

A physical therapist can help you figure out where you are now and create a plan for where you want to go.

Don't Let a Break Become a Setback

Summer is meant to be enjoyed. Taking a break from your normal exercise routine isn't something you need to feel guilty about.

But if your break has lasted longer than expected, don't assume you've lost everything you've worked for.

Start where you are, not where you were.

A gradual return to movement can help you rebuild your strength, endurance, and confidence. And if pain or an old injury is getting in the way, you don't have to figure it out alone.

At Advantage Physical Therapy, our team helps patients in Falls Church, Reston, and throughout Northern Virginia return to exercise, sports, and the activities they enjoy.

Whether you're getting back to the gym, returning to running, recovering from an injury, or simply trying to move more comfortably, physical therapy can help you take the next step.

 

 

 

Research & Additional Reading

 

Author
Alana Hamilton Alana Hamilton is a physical therapist at Advantage Physical Therapy in Falls Church, Virginia. She is a proud Hokie from Virginia Tech with a major in Biology and a minor in psychology and sociology. Following graduation, she immediately got her doctorate in Physical Therapy from Radford University. She is an avid fan of Pilates, running, and hiking. On the weekends, she can be found hanging out with her family and babies as well as doing Spartan races with her old physical therapy classmates and friends. She is a big believer that during rehabilitation, "Motion is the Lotion" and that staying active is key to remaining healthy.

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