Don’t let your hols derail your fitness
Planning to slack off on holiday? Think again
YOU MIGHT NOT want to avoid all running when you’re on holiday. A new study1 found that when runners reduced activity levels by 80 per cent for 14 days they lost muscle mass, gained fat and were unable to run as far or as fast by the end of the fortnight. ‘The physiological adaptations to fitness will reverse if the training is reduced or removed,’ says professor John Brewer, author of Running Science: Revealing the Science of Peak Performance (Ivy Press). This is detraining – all systems detrain, but they do so at different rates (see below). Minimise the effects of your time out with a few short workouts. Research2 has shown that six sessions of four to six 30-second sprints (with four-minute recoveries) within 14 days had the same benefits as six moderate-intensity workouts lasting 90-120 minutes.