It doesn’t take an exercise scientist to confirm what we all know – that hitting the ‘pause button’ on a regular exercise training programme is detrimental to our strength and fitness. The fact is, you must consistently work at sending your body ‘exercise signals’ through weekly training in order to counteract its natural inclination to backslide.

Which begs the question, how long does a break have to last before your strength and fitness declines? Or more specifically, given our current COVID-19 lockdown, how much will a four week break set you back?

Dr Lance Dalleck and his team of researchers at Western State Colorado University have examined the physiological implications when exercisers hit ‘pause’ on their regular exercise programme1. Dalleck and his co-investigators set out to quantify the timing and magnitude of changes in physical fitness and or health benefits derived from exercise that occur with the cessation of regular exercise training.

The study concluded that “the cessation of regular exercise rapidly abolished all training adaptions within one month. It’s important to highlight the different timeframes over which the gains that the participants worked so hard to achieve during the training program were lost. For example, improvements in systolic blood pressure, HDL cholesterol and triglycerides were lost within one week of the cessation of training”.

Here’s where BodyTech comes in. Recognising the need to help our members maintain their hard-earned strength and conditioning results, our fitness department has come up with a negative training workout that you can do at home two to three times per week. That way you won’t feel like you’ve taken a break from your weekly HIT at all!


Stay well

Peter Rana, Founder


1This study, which was cosponsored by the American Council on Exercise, was originally published in the peer-reviewed journal International Journal of Environmental Research and Public Health.