Should you be worried on your performance while you are away from the gym? (COVID-19) 14-days MCO

WHAT IS DETRAINING?

• Decrements in performance or the loss of training effect following the cessation/reduction in frequency of physical activities or gym.

FOR STRENGTH PERFORMANCE

• Highly trained athletes will retain strength up to 4 weeks of inactivity however the loss of power is significantly faster.

• Recreational trained individual seen very little change during first few weeks of detraining, only slight reduction in strength if 14 days of inactivity.

FOR VO2 MAX/ANAEROBIC/AEROBIC PERFORMANCE

• Short term inactivity as short as 14 days will reduce V02 max.

• Whatever gives you the quickest gains in your training will be the quickest to detrain.

SO HOW DO I OVERCOME IT?

• Manipulate your training at home for the 14 DAYS with proper exercise variation and intensity can protect your gains/hardwork you've put in the gym such as HIIT/CIRCUIT program with short rest interval for V02 max, anaerobic/aerobic endurance.

• Power output, exercises such as squat jump, power push up, tuck jumps, burpees.

• Strength exercises such as body weight exercises for those who have minimal equipment at home by manipulating the tempo of the exercises (i.e slow eccentric or maximal concentric isometric)