How long after a workout does the human body experiences the physiological changes? I heard somewhere that it was 8-10 days. Is this true and have there been any studies done on this?
Also, if it really does take up to 10 days why don't we train on 10 day cycles instead weekly cycle?
The physiological change starts as you are running and lasts a lifetime.
It just doesn't STOP.
Thank you letsrun! Seems I can always count on you to give wise answers on a serious question.
laxmack117 wrote:
How long after a workout does the human body experiences the physiological changes? I heard somewhere that it was 8-10 days. Is this true and have there been any studies done on this?
Also, if it really does take up to 10 days why don't we train on 10 day cycles instead weekly cycle?
I think I've heard 10 days is a the peak of the curve for VO2 workouts. Other workouts can take less time (shorter, anaerobic workouts) to have an immediate impact; sometimes this is just a few days. Longer workouts (more aerobically focused efforts) take longer to see full benefits. If I recall correctly, you want to allow 4-6 months for maximum development in AE/AT workouts; 2-3 months for VO2 Max work; and, 4-6 weeks for anaerobic power efforts. These are rusty figures, but, with some digging you can get confirmation (or better direction) on these numbers. Tinman actually can summarize a lot of this stuff pretty succinctly with specific research to support various dates. Also, keep in mind that different runners will have different responses times. More aerobically oriented athletes will respond to the aerobic work differently than speed folks; and vice versa. Furthermore, higher level athletes will have different thresholds than more ordinary, hobby jogger types. There was a coach in Houston, Al Lawrence, who would determine the number of fast workouts he would dole out to an athlete based on their raw speed. I think Dellinger had a lot of evidence along those lines as well.
Depends on which change. Some are immediate. Some take 2 days. Some take 2-3 weeks. Some take 6 weeks. Long term changes can take up to 10 years (or more).
What I heard about 10 days, was more along the lines of, if you don't use it, you lose it. If you aren't stimulating some system adequately, after about 10 days, your body decides you no longer need it as much, and starts undoing these adaptations.
I think some coaches do recommend 10 day cycles instead of weekly cycles. The reason we cling to 7 day cycles has more to do with time planning and convenience, than optimal training.