How long do you need to get your form back?

There are many fitness programs that promise to get you back in shape in 6 weeks, but the truth is that it will take much longer to transform your body. But how much exactly? This depends on different factors. With first and foremost the personal goal you have set, for example strengthening, enhancing stamina, weight loss or reducing body fat. The question is common, especially when the summer is approaching.

What is your goal?

• Strengthen?
• Improve your times?
• Do you want to lose weight?

Time is always set based on your goal.
Obviously, if you are a beginner and want to run a 5km race, you will need less time than someone who is training for a marathon or triathlon. And you will definitely need a different training program than someone preparing for a weekly mountaineering trip.

The benefits of exercise come before the visible results.
The good news about exercise is that you will start feeling better before the most visible results come. For example, if you are a beginner, within two weeks of training you may be able to climb the stairs, or run to catch the bus without panting, or even play with your grandchildren in the park without getting tired.

Equally important are the mental benefits of physical activity. Which are even more important than the external changes you look forward to seeing in your body. Some of them are relaxation, reducing stress, increasing motivation and self-confidence.

If you are completely out of shape.
If you are completely out of shape, then you will need to put exercise into your life most days of the week for at least two months to reach a moderate level. And within 3-4 months you will have reached a fairly good level of health and fitness. You will need about the same amount of time if you are looking for results for muscle strengthening.

It is estimated that for a person who is in good physical condition, it takes about 3 months to learn to lift weights safely. If the same person consistently follows a program of regular exercise and proper nutrition for a year, then – given that he was not significantly overweight in the beginning – after a year he will be able to have a fit body with a visible six-pack!

Factors that affect your progress.
There are several factors that can speed up or slow down your progress. The first and most important factor is the level of your fitness when you first start. Are you a complete beginner? Have you been exercising for many years but stopped due to an illness? Are you coming back after an injury?

Beginners often make faster progress because they start from the bottom to improve their fitness and so even a little exercise is enough for their body to respond. Of course, a key role in exercise plays its intensity. The more difficult and demanding the training, the bigger and faster the results. However, beginners should gradually increase the intensity of the exercise, because in the first period there is a risk of injury or resignation from stress.

Getting out of shape.
An injury, illness or unforeseen event can interrupt your workouts. In this case, cardiovascular fitness will be the first to decline in just a few weeks of abstinence. The level of muscle strength is maintaining longer. Young people lose an average of 8% of their strength after 31 weeks of inactivity. Older people lose 14% in the same period.

But what is true for everyone is that the longer you stay consistent in your workouts, the less impact a break from them has and the sooner you get back in shape by getting back into them.