During the holiday season when appointments increase, it becomes difficult to perfectly stick to the exercise routine you previously maintained.

 

However, you don't have to worry about the hard-earned tower built through exercise collapsing during a break. Research has shown that taking a short break from strength training after several months of workouts does not significantly affect maximum strength and muscle size.

The research team from Finland's Yubaiskullae University analyzed 55 healthy men and women aged 18 to 40. Participants were divided into groups: one group performed continuous strength training twice a week for five months, and the other group performed strength training twice a week with a 10-week rest period in between. The research team measured the participants' strength and muscle size before the study and every five weeks after the start of the study.

Analysis showed that people who took a 10-week break experienced similar increases in strength and muscle size as those who exercised consistently. The rest group, after resting for 10 weeks and then resuming exercise, regained their pre-rest strength and muscle size within 5 weeks.

Previous research by a German sports science team showed that adolescent athletes who engaged in strength training for three months experienced no significant changes in muscle mass, muscle thickness, or exercise performance even after stopping exercise for three weeks.

 

The research team analyzed that although results may vary slightly depending on individual physical condition and exercise type, people who have been consistently exercising tend to recover more quickly during periods of inactivity. Regular strength training increases blood supply to muscles and improves blood flow, which prevents muscle fibers from easily depleting and causes blood vessels to shrink more slowly, even when muscles are not in use. Additionally, the neural pathways of muscle cells are also improved, leading to a rapid rebuilding of strength and muscle after rest.

The research team defined this as the concept of 'muscle memory.' It is the ability of muscles to remember movements and actions that have been repeatedly performed in the past. For example, when repeatedly practicing lifting weights or swinging a baseball, the brain and muscles work together, making the movements easier over time. Therefore, even if the activity is temporarily stopped, the muscles retain the memory of the exercise method, allowing the individual to maintain a more advanced state after rest than when they first started exercising.

 

However, the effect of rest depends on the duration of the rest period and the length of exercise continuation. For those who exercise regularly, a 1-2 week rest period has little to no impact on their physical ability, but for beginners, it can cause muscle strength loss. People who exercise consistently typically recover their previous strength levels in about half the rest time.

 

The research team recommended taking planned breaks every few months for several weeks. This helps reduce excessive muscle strain and the risk of injury, and aids physical recovery to optimize exercise performance. Dr. Ryan Glatt, who led the study, said, "The exact duration and frequency of rest depend on individual needs and training intensity," and added, "Listening to your body is important; if you feel pain or sustain an injury, take a few days off to recover."

Meanwhile, this research result was recently published in the Scandinavian Journal of Sports Medicine and Science.

 

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People who exercise regularly

No matter how much rest period you take

It seems that the muscles are recovering quickly.

 

Beginner exercise

It's called muscle loss...

You don't even want to exercise.

 

It is minus 11 degrees Celsius today.

It's very cold.