The Principle of Reversibility: The Loss of FitnessThe Principle of Reversibility is well-grounded in exercise science. The biological principle of use and disuse underlies this principle. Simply stated, If you don't use it, you lose it. While rest is necessary for recovery, long rest intervals reduce fitness. Training effects are reversed. 1The effects of detraining occur within a short time after you stop training. Only about 10% of strength is lost 8 weeks after training stops, but 30-40% of muscular endurance is lost during the same time period. 2 See Principle of Recovery The detraining effect occurs within your muscles after you stop training, so the strength and shape that you developed when you overloaded your muscles diminishes over time. The good news is that you can reverse the situation and get back in shape. Many believe that muscle memory helps you regain fitness more quickly than it took you the first time. This principle does not apply to retaining skill. The effects of stopping practice of motor skills, such as weight training exercises and sport skills, are very different. Coordination appears to store in long-term motor memory and remains nearly perfect for decades, particularly for continuous skills (e.g., riding a bike, swimming). 3 A skill once learned is never forgotten, especially if well learned. If you stop training, over time you will lose strength and endurance, but you will remember how to execute the skills.
Examples of How to Apply the Principle of Reversibility 1. After long rest intervals, begin a conditioning program to rebuild your base of strength, endurance, and other fitness components.
Understanding how to apply the Principle of Reversibility will help you retain your desired training effect. Learn about my personal experience with detraining and retraining after a 20-year break at Reversibility Principle Applied. And check out my new DVD that applies the training principles directly to weight training programs for athletes. Top of Principle of Reversibility
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References 1. Powers, S.K., Dodd, S.L., Noland, V.J. (2006). Total fitness and wellness (4th ed.). San Francisco: Pearson Education.
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