What is light training in fitness training? If you think your strength training is very hard, but you haven't made progress for a long time, then you may have gone too far. You need to know about light training, which can be simply understood as: easy and healthy training. Then why light training? For example, we can think of training as riding a bike. If you want to make progress, that is, ride faster and faster, then you should work harder every time you step on it. This is called overload training, but it is impossible for people to work harder than last time, because their legs will be sore if they step on it like this, so some people stop stepping on it a few times and start sliding. This is called a rest day, and others just step on it to save their strength. This is called lightness.

What are the benefits of light training for strength training? The purpose of light training is to maintain the training results of the previous stage during your recovery, and don't let your state decline too fast, including your strength, muscle mass and technical level.

On rest days or at certain times of the week, you will reduce the training volume and intensity, but how to reduce it is very particular. For the average person, the capacity can be reduced by half and the strength can be reduced by 10% to 30%. It depends on your fatigue, the planning stage and your training level. Generally, novices will lose a little, experts will lose a little, and a cycle will end, with the improvement of your training level. When will it be reduced? Everyone is very particular about it, and it is very personalized for experts. Novices can't blindly imitate it.

How to arrange the light training? Generally speaking, with the progress period (simply understood as the degree of fatigue), the capacity or strength is gradually increased every week, and four MINUS one or three MINUS one. For example, you are practicing the 5×5 plan, and you are increasing 2.5 kilograms every week, but you are stuck in a bottleneck and cannot increase. Even under the same weight, the number of repetitions is not as good as last week. The more you practice, the more you need to practice lightly.

The essence of light training program is to control fatigue according to your maximum recovery ability! This pays attention to a lot. If possible, you'd better find a reliable strength training coach to help you control fatigue. A perfect training plan is to keep you on the edge of overtraining, but you can recover and keep improving.

What can light training do? You can practice variant movements, such as narrow bench press, squat on the safety bar, hanging and hard pulling, you can also practice unfamiliar movements to learn new skills, you can also develop the range of movements in leg press, you can also practice small muscle groups and you can also practice rehabilitation movements.

The general principle is not to accumulate fatigue, which will affect the next retraining! It is not easy to make continuous progress. It seems that we are walking on the flat ground, but it is actually rugged ground. Moreover, the taller the big fat man, the harder it is. So we natural fitness people must pay attention to fatigue management. When we are tired, we must not lose our senses. We must learn to retreat and strive for progress, so that we can go further!

The above is the answer to your question. I hope I can help you. Xiao Fang loves to raise iron! Share your fitness knowledge every day to help you get in shape! If you can please like, pay attention to, forward and support the author to write more content, thank you!