There are times when you just need to take a break from your training routine. How long you can go without losing the benefits is a matter of debate. According to a new study published in the European Journal of Applied Physiology, study subjects who stopped their endurance program for 12 weeks lost the capacity for exercise they had built up during 12 weeks of training. But they ended up more fit than before they started the 12 week training program.

True Strength Moment: This study found the number of blood capillaries increased in type I muscle fibers improved oxygen supply even after 12 weeks without exercise. That’s just one of the longer-lasting benefits to working out. Of course, getting back into a regular exercise program can build that capacity right back up again. It’s motivation enough to get going.