For those contemplating exercise or returning from a break due to holidays or other reasons, the burning questions often revolve around the speed of gaining or losing fitness. As summer unfolds in the UK, with families navigating the challenges of keeping active during the school break, this article aims to shed light on these concerns.
Gaining Fitness: A Matter of Weeks
The good news is that significant improvements in fitness can be achieved in a matter of weeks, particularly for those who haven’t been exercising regularly. However, the pace of progress varies depending on your current fitness level. Similar to a seasoned sprinter versus a novice, the effort required to enhance fitness differs.
For newcomers, positive changes can be noticed in approximately six weeks of consistent training. Various factors, including workout types, frequency, intensity, diet, sleep, and stress levels, contribute to this timeframe. Qualified coaches can provide personalised guidance for optimal results. New clients often report feeling mentally and physically better, experiencing increased energy, strength, and improved mood. Tracking progress through apps like Chalk It Pro and utilising tools like the “InBody” scan machine adds a quantitative dimension to these transformations.
These rapid results are not exclusive to a particular age group, emphasising that individuals of any age can witness substantial improvements in a relatively short time. Although the pace may slow with experience, steady progress is achievable with the right guidance.
Use It or Lose It
Consistency is crucial, as discontinuity can lead to a decline in fitness gains. Missing occasional workouts or taking a short break may not have a significant impact. However, a noticeable regression may begin after two to four weeks of inactivity, with more pronounced effects occurring between two to six months.
The extent of decline depends on individual factors, with those remaining somewhat active outside the gym experiencing milder setbacks. Well-trained individuals tend to retain their fitness longer than those abandoning their routine abruptly.
The key takeaway is not to panic if a few workouts are missed but to prioritise consistency. Staying active for life and seeking overall health improvement both inside and outside the gym are essential goals.
Consult Your Coach
For those anticipating a break, seeking advice from a coach on maintaining fitness outside the gym is wise. Returning from inactivity? Coaches can offer guidance on loading, intensity, and volume. Scheduling an “Athlete Check-In” with your coach can help set goals and steer you in the right direction.
Starting Your Fitness Journey
For newcomers embarking on a fitness journey, it’s never too late to start. Regardless of age, current fitness level, health, lifestyle, or personal situation, continuous improvement is achievable. Here are some tips to get started:
- Set Realistic Goals: Begin with achievable goals to maintain motivation and track progress.
- Create a Routine: Establish a regular workout schedule to build consistency.
- Seek Professional Guidance: Work with a coach to develop a personalised fitness plan.
- Stay Active Outside the Gym: Incorporate physical activities into your daily routine to support your fitness goals.
The Importance of Tracking Progress
Using fitness apps like Chalk It Pro and tools like the “InBody” scan machine can be instrumental in tracking your progress. These tools provide detailed insights into your body composition and fitness levels, helping you understand your improvements and areas needing attention.
Join the Movement: Take the First Step
At CFB CrossFit, we understand the challenges and rewards of the fitness journey. Our experienced coaches are here to provide personalised guidance and support, ensuring you achieve your fitness goals. Whether you are starting from scratch or returning after a break, we can help you unlock your full potential.
Ready to take the first step towards a healthier, fitter you? Book a FREE Intro with us today and kickstart your fitness journey.
Conclusion
Fitness is a dynamic journey that involves both progress and setbacks. Understanding how quickly you can gain or lose fitness is crucial in maintaining your health and wellbeing. By prioritising consistency, seeking professional guidance, and staying active, you can achieve significant improvements in a relatively short time.
Don’t let breaks or missed workouts discourage you. Focus on long-term health and fitness goals, and remember that continuous improvement is always within reach. Book a FREE Intro with CFB CrossFit and discover how we can support you in your fitness journey.