1 week The purpose of load reduction is to prevent periodic fitness from exhausting physical resources. Simply put, it is to prevent overtraining. Of course, you can also spend a week by reducing the amount, intensity and frequency of training, and then you will become stronger after a week.
The principle of load rejection week is three stages: adaptation, recovery and harvest. As for why there is a so-called bottleneck in fitness, it is because muscles and nerves are unable to adapt to greater pressure after long-term training and will slowly stagnate. This is what we usually call the bottleneck period. The role of load rejection week is to help the body reorganize, so as to achieve the principle of getting through the bottleneck period.
In order to make better use of load rejection week, we must first understand what adaptation is. When you bench press, you keep increasing your weight. In this process of gaining weight, your body is an adaptation process. After the bottleneck appears, it shows that the body has adapted enough, and if it continues, the body will not adapt.
? ? The function of load shedding week is recovery.
Physical fitness has not recovered, and no matter how you practice muscles, there will be no qualitative growth. At this time, the importance of unloading week is self-evident. Unloading week can eliminate the recovery problem in your body.
Restore muscle fatigue and nerve fatigue
It may take several months to reach the bottleneck. Without overtraining, nerves and muscles may get tired. Nerve fatigue will reduce the working ability of muscles, and the more intense the training, the more serious the problem. Muscle fatigue is related to glycogen and protein consumption, which will also reduce work efficiency and muscle recovery.
Load rejection week is to restore these two kinds of fatigue, which can be called: to rejuvenate after physical injury, and in addition, load rejection week can restore psychological fatigue.
Load rejection week is only suitable for people with fitness foundation, and fitness white doesn't need it at all. Although Xiaobai's fitness has made rapid progress and may encounter bottlenecks in the process of progress, the ideal solution is not to reduce the load, but to try muscle stimulation with high intensity, high frequency and high training volume. As long as this is done, Xiaobai can quickly break through the bottleneck. If he uses load shedding, he can only waste a week.