How Much Weight Can U Put On When On Period The Principle of Reversibility – What Happens When You Stop Exercising?

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The Principle of Reversibility – What Happens When You Stop Exercising?

The Principle of Reversibility applied to exercise and fitness training means: If you don’t use it, you lose it. This principle has its basis in sports science and is related to the biological principle of Use and Disuse. (1)

While rest periods are needed to recover after exercise, longer rest intervals reduce physical fitness. The physiological effects of fitness training diminish, causing the body to return to its pre-training state.

Detraining occurs in a relatively short time after you stop exercising. Only about 10% of strength is lost 8 weeks after training stops, but 30-40% of muscle endurance is lost during the same period. (2)

The Reversibility Principle does not apply to skill retention. The effects of stopping motor skill training, such as weight training or sports skills, are very different.

Skills learned will never be forgotten, especially once learned. Coordination appears to be stored in long-term motor memory and remains nearly perfect for decades, especially for continuous skills (eg, riding a bike, swimming). If you stop training, over time you will lose strength, endurance, and flexibility, but you will remember how to perform the skills involved in training and activities. (3)

Tips on How to Apply the Principle of Reversibility

1. After a long rest interval, begin a conditioning program to build a base of strength and endurance.

2. For exercise, take active breaks to minimize the detraining effect during the off season.

3. Increase exercise gradually and progressively after a long break. Be patient about regaining your previous fitness level.

4. Do not try to lift heavy loads without proper conditioning after a long break. You’ll remember how to lift correctly, but you could get injured if you overestimate how much weight you can lift.

5. Emphasize stretching exercises to regain joint flexibility. This is especially important for parents involved in senior sports.

Reference

1. Powers, SK, Dodd, SL, Noland, VJ (2006). Total fitness and wellness (4th ed.). San Francisco: Pearson Education.

2. Costill, D. & Richardson, A. (1993). Handbook of Sports Medicine: Swimming. London: Blackwell Publishing.

3. Schmidt, RA & Wrisberg, CA (2000). Motor learning and performance: A problem-based learning approach (2nd ed.). Champaign, IL: Human Kinetics.

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