We asked two experts how long it takes to get fit again. Here's what they said.

The fitness game can be fickle. For many reasons. But mostly because it's so easy to fall out of a routine. 

See: Most of us at the beginning of February. 

If you're anything like us, you'll go hard for a little bit (every January, ever) before you end up falling away from it and suddenly... end up feeling like you're back to square one.

Sigh.

Watch: If you feel like you need a giggle (always), here are the horoscopes working out. Find yours! Post continues below.

Because we all know that while regularly moving your body is key to a healthy heart, mind, mobility, yada, yada, yada - ditching exercise for weeks or months can reverse many of those benefits.

That's not to say you can't take rest days - nah. That kind of stuff is important - and can really help you reset your mentality around exercising. 

But! Extended periods of inactivity, and taking away all the wonderful benefits of exercise, can have an impact on your body in various ways from your cardiovascular system to your muscle strength.

So, with this in mind - if you've neglected your fitness routine for a while, how long it takes to get fit again? Is it possible to get back to where you once were without starting all over again??

We have SO MANY questions.

To find out more, we spoke to personal trainer and gym owner Marie Anagnostis and GP and founder of Femma Dr Emma Rees.

Here's what they said.

How long does it take to lose fitness?

"This is difficult to answer because it’s never too late to restart exercise," said Anagnostis. 

"But when talking about how long it takes for your strength, fitness and mobility to start declining, the answer is not very long."

Dr Rees explains that when people stop exercising, there is a deconditioning process that the body goes through.

"The rate at which this occurs depends on the initial fitness level and any ongoing activity you are doing," she adds. 

"For example, someone who stops exercising due to becoming sedentary through illness is likely to lose strength and fitness at a higher rate than someone who stops fitness for reasons such as time, but maintains a level of activity otherwise."

"Likewise, a top athlete will maintain fitness levels for longer than someone new to exercise when they take a break."

Anagnostis adds that the length of the break, along with your previous experience and the time it takes for you to return to your original fitness level, is an inverse relationship.

She said, "That is to say more years of consistent exercise under your belt versus less time off equals the faster you will get back to your previous level."

What kind of differences will you notice?

When you stop exercising, the first thing that takes a hit is your cardiovascular health. In fact, it's the one thing that declines at the most rapid rate, followed by muscle strength.

"There is varying evidence around this but most agree that cardiac loss occurs in the first couple of weeks after stopping exercise," said Dr Rees. 

She adds, "You will feel more out of breath doing activities at earlier time points and it starts to take longer for your heart rate to return to its resting rate after exercise."

Whatever the underlying cause, the need to transport oxygen to cells reduces as activity levels reduce. 

Dr Rees said this means that over time, the heart will need to pump less blood around the body and as a result becomes less efficient at doing so.

Sheesh.

"This, in turn, leads to muscle loss (reduced muscle mass) as less movement is required and fewer cells are needed to do so. The efficiency of muscle also reduces, and this is manifested by sarcopenia (muscle loss) which over time affects posture and stability."

If your period of inactivity stretches over three weeks, you'll probably notice more obvious changes in relation to fatigue and tiredness. 

"Exercise has so many benefits that impact your everyday life. When you lose fitness, you will find you are more lethargic both physically and mentally," said Anagnostis.

"Everyday tasks become more taxing such as climbing stairs, carrying your groceries in one go, and getting out of a chair or off the floor (please please please practice this while you can - it’s such an important life skill as we age)," said Anagnostis.

"You may even find old injuries or0 aches and pains return or get worse with a lack of movement. Movement is medicine!"

Generally after about eight weeks, you'll find your muscle strength declines. This means you might find that the amount of weight and repetitions you could usually do has decreased. 

"Over the course of a few months, you may also see your resting heart rate gradually increasing," said Dr Rees. 

"The loss of strength and muscle mass takes longer but will also start in the first week of a more sedentary life. The studies showed that after three months without exercising, those new to exercise lost all their gains prior to stopping exercise."

So, yeah. This all sounds... not great.

What kind of impact does age have on losing fitness?

Obviously, fitness loss and the associated impacts differ depending on age - as well as other factors like genes, diet, and athletic level.

For example, studies show that the fitness of older adults declines at nearly twice the rate of 20 to 30-year-olds.

However, this isn't to say you need to pull back on exercise as you age. If anything, it means you need to keep going.

"There is no denying that as we age the needs of our body change and how it responds to exercise – but that’s not to say we need to stop, we just need to adapt," Anagnostis said.

"My philosophy on exercise is that there is ALWAYS something you can do regardless of your age, ability, and experience."

What can you do to keep your fitness at a good level?

The good news? Fitness loss is reversible, and there are a lot of things you can do to get back on track.

Anagnostis shares, "The Australian Government guidelines for physical activity state that we should be active on most (preferably all) days to a weekly total of: 2.5 to five hours of moderate-intensity exercise or 1.25 – 2.5 hours of vigorous-intensity exercise or an equivalent combination of both. So that is a good place to start!"

If you don't know what you should be doing to get back into it, Anagnostis said opting for weight training is always a good option to speed up the process of regaining your fitness.

"When in doubt, lift weights," she said. "Lifting weights with modifications appropriate to your individual circumstances is appropriate for EVERYONE."

How long does it take to get fit again?

So, how long does it take to actually... regain your fitness? 

As both our experts reveal, this is dependent on many factors - such as age, activity levels, length of time of activity, and general health. It's not a one-size-fits-all kind of deal.

"It is important to acknowledge your period of inactivity and gradually build up to your previous activity levels," said Dr Rees. 

"This allows you to rebuild cardio fitness which enables muscle mass building and increased efficiency, reducing the risk of injury."

"Anecdotal work with elite athletes has shown it can take two to three times the length of time off to regain prior fitness levels but this is more varied in the general population."

Anagnostis shares, "What I can say is that in the process of getting fit again, you will feel the benefits of starting again from day one. Okay, maybe not DAY ONE, but pretty soon after!"

In other words, you are already beginning to regain strength and endurance from the moment you get back into it.

Dr Rees encourages us to "try to adopt a realistic plan and to be cautious when initially restarting an exercise regime", adding that "gradually building activity is a more sustainable way to approach fitness, and every day is a win. Remember, the tortoise and the hare!"

Anagnostis shares, "My favourite quote of all time is: 'If exercise were a pill, it would be the most prescribed drug on the planet'.

And if that ain't the truth!

Do you find your exercise routine slows down after January? Cause SAME. Share your thoughts with us in the comments section below.

Feature Image: Getty

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