It was 20 some odd years ago that I was sitting in a fitness and health promotion class at Brock University when I learned something I will never forget. Professor Kim Gamage asked us this: “How long does it take to lose the training affect?” What she was asking was, how long does someone need to stop exercising for them to lose all the muscle and metabolic benefit they’ve gained?
The answer was somewhat depressing – six weeks. Only six weeks of not lifting weights and the body will revert back to the state it started in before you ever lifted a weight.
Muscle will atrophy (shrink), metabolic rate will slow down as it has less muscle mass to sustain, bone density will then begin to decrease and even blood sugar levels will elevate, as muscle helps keep them stable. Even a good diet cannot prevent the training affect from being lost. The fact is this: living sedentary for six weeks can and will take away all the gains you’ve ever made.
As we welcome summer break, what we shouldn’t welcome is a break from our fitness routine – at least not six weeks worth. Over the years what I’ve discovered is that some, not many, but certainly some, ‘take the summer off.’ They give me the “I’ll be active outside more” line and they put their membership on hold. Every time this happens, I want to scream in the most loving way, “DON’T DO IT!” Because I know they’ll be back in September starting from ground zero.
A small percentage will absolutely be active outdoors over the summer. A larger percentage will be actively embracing extra cool bevvies, smores by the fire, barbeques, relaxation and more. All of that is great and important, but what needs to stay and is just as important is exercise, specifically resistance training.
Studies show that decreasing weight training sessions to 2-3 times a week, over 4-5, will in the least maintain your muscle mass all summer long and certainly be better for you than stopping entirely.
The bottom line? Don’t stop. Your health doesn’t take the summer off and neither should you. Decrease your workouts if you must, but do not cut them out entirely or you absolutely will lose all your 2023 gains. Then you’ll find yourself having to restart in September with potentially more body fat, less energy and a lot less motivation than you currently have.
One way to keep focussed over the summer and still enjoy all that it has to offer is to set a goal for the end of August or early September. Then use the summer months to work towards it. Recruit some friends or family to join you for extra accountability, support and of course fun. This will keep you on track and allow a nice balance of enjoying your break but not breaking your gains.
It’s a double win – keep the muscle, lose the September frustration.
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This is a monthly opinion piece; Alison Brown is a local business owner, mother and published author.
