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#151 - Alex Hutchinson, Ph.D.: Translating the science of endurance and extreme human performance

The Peter Attia Drive

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The Inevitable Decline of Muscle and Aerobic Capacity

The inevitable decline in muscle and aerobic capacity is a reality with age, where a sedentary lifestyle leads to a loss of muscle mass, and aerobic capacity decreases by about nine percent per decade. However, the decline for individuals may not be steep initially, but certain events like injuries or prolonged inactivity can cause a rapid decline in performance. For instance, a week of bed rest can result in a seven percent loss of aerobic capacity, with only a two percent recovery. Even a short period of inactivity, like a month without training, can lead to a loss of up to ten to 20 percent of aerobic capacity, though the impact varies based on the individual's training history. It is emphasized that while breaks from exercise are necessary for recovery, complete inactivity (like bed rest) can have detrimental effects on muscle and aerobic capacity. It is recommended to stay active during breaks by engaging in light activities like walking or biking to prevent rapid declines in physical performance.

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