Maintain Fitness

If you need to take time off from training the following tips can help you maintain your fitness.

• Don't quit completely. Try to exercise at least once per week.
• Cross train through injuries.
• Use the body weight workout (no equipment needed) when you travel.
• Use circuit training routines for fast, high intensity exercise two or three times a week.

• Practice efficient strength training methods.
• Use fast workouts to maintain fitness with limited time.
• Refresh your motivation and goal-setting skills and energize your workouts
• Remember that rest and recovery can be as important as training, so use this time to recovery.
• Add 30-second sprints to your routine for fast fitness
• Short, high intensity exercise burns more calories if you are limited on time.
• Maintain endurance with shuttle runs

_Sources:

_{Burgomaster KA, Cermak NM, Phillips SM, Benton CR, Bonen A, Gibala MJ. Divergent response of metabolite transport proteins in human skeletal muscle after sprint interval training and detraining. The American Journal of Physiology - Regulatory, Integrative and Comparative Physiology. 2007 Feb 15.}

_{Lemmer, J. T., et al. Age and gender responses to strength training and detraining, Medicine and Science in Sports & Exercise, 32(8):1505-1512, August 2000.}

_{Mujika I, Padilla S. Cardiorespiratory and metabolic characteristics of detraining in humans. Med Sci Sports Exerc. 2001 Mar;33(3):413-21. Review.}

_{Toraman NF., Short term and long term detraining: is there any difference between young-old and old people? British Journal of Sports Medicine. 2005 Aug;39(8):561-4.
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