Why Is Fitness So Hard To Maintain?
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2011-02-06 11:57 AM |
Elite 3683 Whispering Pines, North Carolina | Subject: Why Is Fitness So Hard To Maintain? Sometimes, it feels like such a losing battle to maintain fitness. Can anyone relate? A few months ago, I had to reduce my w/o due to a deployment. When I got back into it, the bike felt like I hadn't been on it in over a year. Just to go 16+mph felt like a hard effort for a little while. After my Ironman in August 2010, I took a little time off for recovery. When I came back, I though to myself, "Where'd all those months of fitness go? I just did an Ironman not too long ago!" Does anyone else feel like this? Why is it so hard to maintain fitness? |
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2011-02-06 11:59 AM in reply to: #3341533 |
Master 2406 Bellevue, WA | Subject: RE: Why Is Fitness So Hard To Maintain? d00d - 2011-02-06 9:57 AM Sometimes, it feels like such a losing battle to maintain fitness. Can anyone relate? A few months ago, I had to reduce my w/o due to a deployment. When I got back into it, the bike felt like I hadn't been on it in over a year. Just to go 16+mph felt like a hard effort for a little while. After my Ironman in August 2010, I took a little time off for recovery. When I came back, I though to myself, "Where'd all those months of fitness go? I just did an Ironman not too long ago!" Does anyone else feel like this? Why is it so hard to maintain fitness? Yes, endurance and strength are "use it or lose it". Very few things in everyday life use your body the way IM training does, so your body's adaptations developed over time go unused. And thus they fade away. I've done several seasons of IMs, and if I take the fall off then starting in January is like starting over. Fortunately, it's not like starting completely over, it comes back fairly quickly - over weeks, not months. Edited by brucemorgan 2011-02-06 12:01 PM |
2011-02-06 12:08 PM in reply to: #3341533 |
Champion 7233 | Subject: RE: Why Is Fitness So Hard To Maintain? on the run and swim yes, the bike no, i'm normally surprised how little it feels like i lose. |
2011-02-06 12:16 PM in reply to: #3341533 |
Expert 1087 Portland | Subject: RE: Why Is Fitness So Hard To Maintain? Someone once described endurance training like filling a balloon with a hole in it. You just have to mitigate the losses. HOWEVER, like a balloon once you've gotten it, it comes back much easier. |
2011-02-06 12:28 PM in reply to: #3341533 |
Veteran 215 North Carolina | Subject: RE: Why Is Fitness So Hard To Maintain? First of all, Thank you for your service to our great country. Next, maybe you havent lost that much "fitness" but you probably now hold yourself to a higher standard of fitness. Thats how I feel about it. |
2011-02-06 12:30 PM in reply to: #3341533 |
Champion 7595 Columbia, South Carolina | Subject: RE: Why Is Fitness So Hard To Maintain? d00d - 2011-02-06 12:57 PM Why is it so hard to maintain fitness? Short answer: your body adapts to the demands made on it. When you make demands, it adapts. When you stop making demands, it adapts. A fit body 'costs' more -- it requires more calories. From the standpoint of survival in an environment where calories are hard to come by (no longer the one we live it, of course), it makes perfect sense to regulate the need for calories to just what is required to meet the demands you are making on your body. It's a pretty amazing mechanism if you think about it. |
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2011-02-06 12:43 PM in reply to: #3341533 |
Elite 2608 Denver, Colorado | Subject: RE: Why Is Fitness So Hard To Maintain? d00d - 2011-02-06 11:57 AM Why is it so hard to maintain fitness? Because the body has adapted itself for efficient survival. One of the biggest threats facing our ancestors was lack of food (calories), so the body is always looking for ways to run as efficiently as possible. Fitness requires the body to go through a lot of adaptations. This requires energy, i.e., calories. These fitness adaptations, however, are not conducive to efficient survival. Without the stress, i.e. exercise, that signals the body to create these adaptations, the body will use the calories for other things (repair and growth, or in the case of famine, basic survival) or turn them into fat. The effect is even worse in strength sports. Although we all like to have some muscle on our bodies, our bodies don't like to make muscle. Muscle tissue is metabolically "expensive" - it takes energy to both make muscle tissue and to keep it. Fat, on the other hand, is much "cheaper" to maintain. When people go on diets, the body wants to dump the "expensive" muscle tissue first and keep the "cheaper" fat. It's like if you suddenly lost a high-paying job and needed to sell stuff - you'd sell the jewelry before you started selling off furniture. I've done both strength and endurance sports and strength gains seem to disappear much more quickly than endurance gains. However, I've also noticed that lost strength is easier to regain and can be regained more quickly than "new" strength. This is also somewhat true of endurance. Fortunately, by regularly using the fitness qualities you have worked so hard to develop, you are tricking your body into thinking that these are necessary for survival, and the qualities can be maintained even when your body thinks there is a famine. This is why I recommend weight training for anyone who is dieting. Lifting heavy stuff tells the body that it needs to keep the more expensive muscle and start using fat for fuel. |
2011-02-06 1:18 PM in reply to: #3341533 |
Pro 5011 Twin Cities | Subject: RE: Why Is Fitness So Hard To Maintain? It gets easier the longer you've done it. Really...I mean, a layoff isn't going to boost your endurance, but the bigger macro-base you have, the easier it gets to come back after a longer time off. |
2011-02-06 2:26 PM in reply to: #3341533 |
431 | Subject: RE: Why Is Fitness So Hard To Maintain? I just took 2 weeks off for surgery and was amazed how little stamina I had in the pool today. I had a concurrent virus but its been a solid week since I got better. I'm hoping it comes back quickly. |
2011-02-06 2:31 PM in reply to: #3341699 |
Champion 6503 NOVA - Ironic for an Endurance Athlete | Subject: RE: Why Is Fitness So Hard To Maintain? I don't share your view. |
2011-02-06 3:01 PM in reply to: #3341621 |
Master 1484 Sedona, AZ | Subject: RE: Why Is Fitness So Hard To Maintain? mmrocker13 - 2011-02-06 11:18 AM It gets easier the longer you've done it. Really...I mean, a layoff isn't going to boost your endurance, but the bigger macro-base you have, the easier it gets to come back after a longer time off. This is the truth. The longer you've done an activity, the easier it is to get back into it. |
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2011-02-06 4:29 PM in reply to: #3341533 |
Master 1346 Gold Coast | Subject: RE: Why Is Fitness So Hard To Maintain? I absolutely agree with you and often feel that way. However, I think one of the other posters may have a point - you hold yourself to a higher standard of fitness. With myself I don't think it matters how fit I am I still feel I'm not nearly fit enough so a short break just compounds that. |
2011-02-06 4:51 PM in reply to: #3341590 |
New Haven, CT | Subject: RE: Why Is Fitness So Hard To Maintain? MikeTheBear - 2011-02-06 1:43 PM d00d - 2011-02-06 11:57 AM Why is it so hard to maintain fitness? Because the body has adapted itself for efficient survival. One of the biggest threats facing our ancestors was lack of food (calories), so the body is always looking for ways to run as efficiently as possible. Fitness requires the body to go through a lot of adaptations. This requires energy, i.e., calories. These fitness adaptations, however, are not conducive to efficient survival. Without the stress, i.e. exercise, that signals the body to create these adaptations, the body will use the calories for other things (repair and growth, or in the case of famine, basic survival) or turn them into fat. The effect is even worse in strength sports. Although we all like to have some muscle on our bodies, our bodies don't like to make muscle. Muscle tissue is metabolically "expensive" - it takes energy to both make muscle tissue and to keep it. Fat, on the other hand, is much "cheaper" to maintain. When people go on diets, the body wants to dump the "expensive" muscle tissue first and keep the "cheaper" fat. It's like if you suddenly lost a high-paying job and needed to sell stuff - you'd sell the jewelry before you started selling off furniture. I've done both strength and endurance sports and strength gains seem to disappear much more quickly than endurance gains. However, I've also noticed that lost strength is easier to regain and can be regained more quickly than "new" strength. This is also somewhat true of endurance. Fortunately, by regularly using the fitness qualities you have worked so hard to develop, you are tricking your body into thinking that these are necessary for survival, and the qualities can be maintained even when your body thinks there is a famine. This is why I recommend weight training for anyone who is dieting. Lifting heavy stuff tells the body that it needs to keep the more expensive muscle and start using fat for fuel. great post |
2011-02-06 7:12 PM in reply to: #3341887 |
Veteran 459 Indiana | Subject: RE: Why Is Fitness So Hard To Maintain? Mike and Experior nailed it. |
2011-02-06 7:58 PM in reply to: #3341533 |
Member 229 Central Oregon | Subject: RE: Why Is Fitness So Hard To Maintain? d00d - 2011-02-06 9:57 AM Sometimes, it feels like such a losing battle to maintain fitness. Can anyone relate? Yes, I relate to what you are saying. Even though I kept running through every pregnancy, I always have felt like each time I was "starting over" when I started running again post partum. But, I wasn't really starting over. When I first started running I couldn't even run one mile. Really, my standards have changed quite a bit since then. I bounced back quicker each time, like someone else said, the longer you have been doing something, the easier it is to start back up again. Thanks for serving our country! |
2011-02-06 9:58 PM in reply to: #3341576 |
Veteran 555 | Subject: RE: Why Is Fitness So Hard To Maintain? lvis - 2011-02-06 1:28 PM First of all, Thank you for your service to our great country. Next, maybe you havent lost that much "fitness" but you probably now hold yourself to a higher standard of fitness. Thats how I feel about it. +1 d00d, cut yourself a break. There is a base of muscle strength which is still there, the aerobic fitness will come back quickly. Ooo rah! |
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2011-02-07 11:33 AM in reply to: #3341706 |
Master 2426 Central Indiana | Subject: RE: Why Is Fitness So Hard To Maintain? pga_mike - 2011-02-06 3:31 PM I don't share your view. From most evidence I've seen on "detraining", this is fairly accurate for the weekend warrior type, but not for higher-level fitness (e.g. D1 collegiate or better). However there is much individual variation. But don't forget that diet during detraining is important too. If you pig-out during layoff & gain weight then the comeback is that much harder. |
2011-02-07 11:47 AM in reply to: #3341533 |
Elite 3498 Laguna Beach | Subject: RE: Why Is Fitness So Hard To Maintain? Your observation is valid. Depending on your job in the Armed Forces, fitness may or may not be a part of your routine. For most Soldiers, Sailors and Airmen not at the pointy end of the spear it is not super easy to maintain, especially during work ups and deployments. It may be a matter of learning to adapt to the ebb and flow of the fitness regimen for you, at least in your current duty station or assignment. Fitness, as you well know, takes time and is best integrated into your daily routine. When you can;t do that, you have to get in what you can get in. By the way, thanks for your service. |
2011-02-07 5:02 PM in reply to: #3341533 |
Expert 1263 Wendell, NC | Subject: RE: Why Is Fitness So Hard To Maintain? I thought it was mostly age. At 27, I could sit on my arse for weeks and go out and run 10 miles - no problem. At 47, if I sit on my arse for 2 weeks, I'm back in the hole. The bounce back doesn't take as long as it used to the better fitness base I get but the first weekafter time off bites. |
2011-02-07 5:02 PM in reply to: #3341533 |
Expert 1263 Wendell, NC | Subject: RE: Why Is Fitness So Hard To Maintain? I thought it was mostly age. At 27, I could sit on my arse for weeks and go out and run 10 miles - no problem. At 47, if I sit on my arse for 2 weeks, I'm back in the hole. The bounce back doesn't take as long as it used to the better fitness base I get but the first weekafter time off bites. |