IPL 2020: Fitness Expert on Reversing Deconditioning

Zareen Siddique

The Indian Premier League (IPL) is scheduled to take place from September 19 to November 8 and we will finally be able to see our favourite cricketers in action. As they get back into shape and resume their strenuous fitness routines after hiatus due to COVID-19 lockdown, training recovery becomes crucial. According to the American Council on Exercise (ACE), training recovery is a critical component of an exercise program, and for most people, this consists of one to three days of rest depending on the intensity of the activity.

We spoke to fitness and nutrition coach Zareen Siddique about the effects of a prolonged period of inactivity. She explained, "When your time off exercise goes beyond a few days you risk the effects of detraining. Detraining is a phenomenon in which you lose the beneficial effects of training, but the good news is that it is reversible." Zareen discusses training benefits, deconditioning, muscle memory, and shares easy tips on how to retrain.

What causes a drop in fitness levels for active people and what does it mean?

Fitness loss in active adults is dependent on several factors: length of time off, age, and level of fitness. When we speak of training benefits we talk of increases of glycolytic and oxidative enzymes, increased muscle capillarisation, better phosphocreatine re-synthesis, and regulation of lactate threshold.

Detraining results in partial or even complete reversal of these adaptations, alongside reduced muscle mass due to reductions in fibre cross-sectional area and decreased capllilarisation. Deconditioning (which is a result of detraining) leads to loss of strength, the muscle's ability to bear load. There is increased fatigue due to oxidative losses.

How much time does it usually take to see a drop in fitness levels?

The time it takes to lose fitness levels depends on how fit you are and the levels of your training. Trained athletes will have gradual changes during detraining than average gym-goers. In terms of time, someone who is moderately fit will take two to four weeks to feel the effects of deconditioning. Most important for trained athletes is the body's ability to effectively use oxygen, called VO2 max gained through exercise. The decline in aerobic capacity shows within two to four weeks of detraining. For athletes, a detraining period of close to 12 weeks results in decreased muscle mass, muscular strength, Vo2 max.