Taking a break from regular training during summer vacation can lead to a decline in fitness levels, but maintaining some activity, even at a reduced intensity, can help mitigate these losses. Experts recommend incorporating high-intensity exercises like sprints or interval training into your vacation routine to preserve endurance and strength.

A few weeks of inactivity can significantly degrade fitness, especially muscle endurance. Professor Jens Bangsbo from the University of Copenhagen emphasizes that even a two-week pause can result in a noticeable drop in endurance for regularly trained individuals.

Endurance declines faster than strength during periods of inactivity. Bangsbo notes that the body’s ability to absorb oxygen diminishes relatively quickly, impacting endurance.

Retraining to regain lost endurance can take twice as long as the period of inactivity. Bangsbo estimates that it could take four to five weeks to return to the same fitness level after a two-week break from regular training.

High-intensity training, such as short sprints or interval runs, is an effective way to maintain fitness during vacation. Bangsbo suggests incorporating exercises like 20-second sprints with rest intervals or four-minute interval runs.

Strength is maintained longer than endurance during a training break. Professor Kristian Overgaard from Aarhus University explains that strength levels don’t decline as rapidly, and changes may not be noticeable until after four weeks of inactivity.

Even moderate activities like cycling and walking can contribute to maintaining fitness during vacation. Overgaard encourages people to stay active by incorporating these activities into their vacation plans.