4.6 • 746 Ratings
🗓️ 2 May 2016
⏱️ 8 minutes
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0:00.0 | Welcome to the Get Fit Guys quick and dirty tips to slim down and shape up. |
0:09.4 | My name is Ben Greenfield. I'm the Get Fit Guy. And in today's episode, you're going to learn how fast you really lose fitness. |
0:17.6 | Now, back when I did The Get Fit Guy episode, How Fast do you get out of shape? And I'll link to that in the |
0:23.1 | show notes to this episode, episode number 284. All you got to do is go to quick and dirty tips.com |
0:29.7 | to go to the episode show notes. You learn about a study, and this study observed that |
0:34.5 | conditioned athletes who'd been training regularly for at least a year |
0:38.9 | and then suddenly stopped, lost half of their aerobic conditioning after three months. |
0:44.9 | I also talked about research that shows that beginner exercisers who have worked out for about |
0:49.7 | two months experience a complete loss of all aerobic conditioning after two months of not working out. |
0:57.0 | But lately, there was new research highlighted in an article from Outside Magazine, |
1:02.0 | in which a sports physiologist explained you should never ever stop training for more than two weeks if you can help it. |
1:10.0 | In this article, they explain how when you |
1:12.3 | first start working out, you get strong very quickly with just a few sessions because your muscles |
1:17.2 | aren't very big. These gains happen primarily due to neuromuscular adaptations, not musculoskeletal |
1:24.5 | adaptations. And basically what that means is that before your muscles even start |
1:28.7 | to get bigger or get thicker, your brain gets better at communicating with your muscles and |
1:33.8 | recruiting more of those muscles, hence the neuromuscular component. Well, in the meantime, when it comes |
1:40.1 | to endurance or aerobic training, which is defined as at least 30 minutes per day, |
1:47.0 | five days a week of increasing your heart rate to at least 60% of its max. |
1:54.4 | You experience first an increase in your plasma volume and your blood volume. |
2:00.0 | And that's why a few weeks into an endurance training program, your heart rate doesn't spike |
2:04.6 | quite as high as it did when you first started training. |
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