Summer in our neck of the woods is a time when we tend to get away from routine and take advantage of nice weather and relaxed schedules. For many of us, its also a time when we change or eliminate regular pre-summer workouts.

Although research tells us that a break from regular training can be refreshing or invigorating, it also tells us that we shouldn’t take so much time off that our body starts to “de-train”. This is a process that is often-times misunderstood, so I’d like to share some thoughts and opinions on the subject in the following paragraphs.

De-training can best be described as a reversal of the effects of training – and we know that training is, by definition “a response to a stimulus”. Your body recognizes training as a physiological stimulus. Training is interpreted as work – with a greater intensity (of work) providing a greater demand (response) from your muscles.

In situations where the demand (work effort) exceeds your body’s capacity, the body responds by getting stronger (over a period of time - in combination with rest, recovery, good nutrition, etc...) This process is known as the “training effect”, and is sometimes also referred to as “progressive overload”. As you progressively overload your muscles, they respond (training effect) by getting stronger.

De-training is a reversal of this process. When you eliminate or reduce demand on the muscles they respond by getting weaker. (The body has a unique system of “on-demand response” to stimuli - and is usually very efficient in responding to it. That’s why we get stronger and weaker when we work out or take long breaks).

Most of you have experienced a period of training when your body’s response has been an increase in strength. Likewise, you have also probably experienced periods when you didn’t work or exercise, and felt your body get weaker as a result. Research is inconclusive regarding whether or not cycling through these types of “ups and downs” is hard or easy on your body. My experience has shown me that “it depends” is the best answer – and that every person will respond independently to these changes (that is, you and I could both take 2 months off, and you could lose only 10% of your strength and I could lose 20% for example).

The answer then, is completely up to you. If you want to take the summer off, understand that you will have some “de-training”, but the amount will depend on what other activities you do - how your eating and sleeping patterns are the same or different, and how your body will individually respond to the change in exercise levels.

There is some research that has been done that suggests you can maintain a significant amount of training gains by working out 1-2 times per week. However, the research also indicated that results will vary according to the individual.

The bottom line is “some is better than none”. Have a great relaxing summer.