The rate at which fitness levels and muscle mass decrease are directly correlated to the level of fitness a person has achieved. Astonishingly, within two weeks an individual can lose up to 80 percent of their fitness gains if they had not been exercising for long. For instance, fit people who stopped training for three months lost 50% of their aerobic fitness level where another group that trained for just two months and then stopped for only two months, lost 100% of their fitness level. 

There is good news for the de-conditioned person who starts a fitness routine of exercise four to six times a week who then has to reduce the amount of time spent exercising whether due to illness, injury or schedule. They can maintain their newly established fitness level by simply working out one to two times a week.

Does this mean we should recommend constant exercise with no breaks in training or reovery? Definitely not, it is important to give the body rest periodically. The body that previously has been trained aerobically, anaerobically, with weight bearing activities, has muscle memory. Muscle memory means the body will remember where it was physically speaking and respond much more quickly once the exercise routine begins again.

If you are new to exercise and need time off, try to maintain some sort of activity. If you are a seasoned veteran, take the time off, you won’t lose much and your body will remember where it was for a quick return. Either way, listen to your physical needs and be smart. When in doubt, consult a physician.