Kuinka nopeasti?

Riippuu vähän monesta asiasta, mutta tällaista oli Trainright.com sivuilla. Tämä nyt lähinnä koskee kovempia kuntoilijoita, joilla useampi harjoitusvuosi takanaan. Itse veikkaan tuota samaa, eli kestävyys laskee 4-12 viikon aikana. Voima ja nopeus laskee ehkä vähän hitaammin.

"CONCLUSIONS
During a period of training cessation, VO2max, endurance time, and lactate threshold will decrease rapidly in highly trained athletes. Capillary density appears to be maintained for as long as 12 weeks in highly trained endurance athletes who have been training for many years. In highly trained endurance athletes, mitochondrial volume decreases rapidly in the first 8 weeks of detraining, but stabilizes at 50% above sedentary values for at least 4 more weeks of detraining.
Thus, much of an athlete's performance potential will be decreased after 8 weeks of exercise cessation, yet their capillary density and some of their oxidative enzyme adaptations will be retained through at least 4 more weeks of detraining. Thus, after 2 months of no training, highly trained athletes will lose much, but not all of their physiological adaptations for endurance activities.
Highly trained endurance athletes must stay active in the off-season in order not to lose their training adaptations over a period of reduced training. They can decrease training volume by up to 70-80%, but the frequency of the training bouts can only be reduced by 20-30%, or in other words taking 2-3 rest days per week instead of one. While scientifically unstudied, it is speculated that training intensity must be maintained at close to pre-reduced training levels to prevent a drop in performance. However, maintaining training intensity year-round is impractical. Thus, less of a fall in training volume may help prevent the loss of physiological adaptations in the off-season with decreases in training intensity.
Bryan graduated from the University of California at Berkeley in 1999 with a Ph.D. in Exercise Physiology. He is currently a post-doctoral researcher at the University of Colorado Health Science Center, studying the interaction of exercise and nutrition on weight loss and obesity. Bryan is a Coach with Carmichael Training Systems. For more information on personal coaching packages that fit your lifestyle, goals and budget, please visit www.trainright.com."