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Detraining (Reversibility)

Athletes and exercisers worry that their performance or fitness levels will diminish if they cannot train because of injury, illness, travel, or other circumstances. Although there is some truth in the “Use It or Lose It” warning often given by doctors, therapists, trainers, and coaches, the process of becoming detrained, or deconditioned, is not that simple.

Detraining is a reduction or complete loss of fitness as a result of not training. What happens during a period of detraining depends on the physical condition of the person before stopping an activity, how long that person stops training, and which area of fitness is affected by the inactivity (e.g., strength, aerobic capacity, or flexibility).

Various studies have shown that detraining can result in decreased Vo2max (the ability to take in, transport, and use oxygen for fuel; see below), diminished breathing function, increased heart rate, and an early lactate threshold (the point at which intensive exercise causes a buildup of blood lactate), as well as loss of strength and flexibility. In general, stopping training produces a significant loss in conditioning after 2 to 6 weeks. Following are some evidence-based, specific examples of how detraining may affect various physical functions.

Effects of Detraining

̇Vo2max

  • Highly trained athletes show a 5% drop in ̇Vo2max during the first 3 weeks of inactivity. A slower decline occurs during the following weeks. (Journal of Applied Physiology, Volume 63, 1987)
  • Endurance athletes who reduce or cease training do not fall to the levels displayed by persons who have never trained. (Journal of Applied Physiology, December, 1984)
  • Persons with low to moderate aerobic capacity show little effect of detraining during the first 3 weeks, but ̇Vo2max declines to untrained levels after several additional weeks. (Georgia Tech Sports Medicine & Performance Newsletter, February, 2000)

Respiratory Capacity

After 5 months of intense training followed by a period of inactivity, swimmers show a 50% decrease in respiratory capacity after the first week. (Medicine & Science in Sports & Exercise, Volume 17, 1985)

Stroke Volume

Stroke volume (the amount of blood pumped with each heartbeat) begins to decrease as soon as training is stopped. One study showed a 10% decline within 12 days, and another indicated a 12% drop 2 to 4 weeks after the last training session. (Exercise Physiology, “Deconditioning and Retention of Adaptations Induced by Endurance Training,” 1998)

Blood Volume

Blood volume in endurance athletes is reduced by 5% to 12% within 48 hours. (Journal of Applied Physiology, Volume 60, 1986)

Strength/Muscle Mass

  • Detraining may result in a decrease of muscle mass and strength. (ACSM Resource Manual for Guidelines for Exercise Testing and Prescription, 2005)
  • High-intensity training may help a person maintain any gains in strength for longer periods after training has stopped. (Exercise Physiology, “Deconditioning and Retention of Adaptations Induced by Endurance Training,” 1998)

Heart Rate

  • Resting heart rates increase with inactivity, which indicates a decline in cardiovascular endurance. However, among well-conditioned athletes, the rates do not change significantly after the first 2 to 3 weeks of inactivity. (Sports Medicine, Volume 33, 2003)
  • Maximal heart can decrease from 5 to 13 beats/minute with aerobic training and increase from 4 to 10 beats/minute with tapering or detraining. (Sports Medicine, Volume 29, 2000)

Flexibility

Among older adults, the components of fitness most affected by detraining are lower extremity flexibility after 2 to 4 weeks of detraining and agility/balance after 6 weeks of detraining. (British Journal of Sports Medicine, August,

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