Why is deloading an essential requisite to train better?
Deloading refers to taking a week
off from the strenuous fitness training that you are putting your body under.
Most fitness gurus always plan a deloading week for their clients in order to
draw out the best of results from the work out that the fitness aspirant has
been undergoing.
When we start training, the effort
is to put the body muscles under stress while training, because, that will
increase the body strength, elevate the endurance capacity and make you more
resilient. But, if that much overuse of muscles continue without proper rest it
will mean that the body is not having enough time to recover. The tissues that
undergo wear and tear need to heal in order to perform better. If that does not
happen, the body might become prone to injuries andthe performance rate will decrease.
The answer to this lies in ‘Deloading week’. A good fitness plan
always has a built-in Deload week.
Following
are the few ways to deload:
1.
Lower intensity training.
Lower down
the reps and the weights the weight that you have been usually lifting. For
example: if you have been doing deadlifts for 6 reps and using a resistance of
250 pounds, then, bring it down to, let’s say, 4 reps of 200 pounds.
2.
Lower volume training.
Considering
the above example again, do 4 reps instead of 6, with the same weight, that you
have been taking before. That would just bring down the volume of the training,
keeping the intensity same.
3.
Using a thicker grip.
Keeping the
exercise same and the numbers of reps same too, just use a thicker grip. It will
help you to decrease the pressure on the muscle, by reducing the stimulus,
while keeping the exercise pattern the same.
4.
Acting unilaterally on Bilateral
exercises.
Exercises
that use both arms and both legs are the bilateral ones. Now, try doing the
same exercise while using one hand/one leg, and bring the weight you are using
to 40-50 per cent.For example:
one-arm dumbbell bench press, instead of a barbell bench press,Single leg
squat/ pistols, instead of regular squats,One arm rows
instead of double arm rows.
5.
Going Bilateral and doing it quick.
This is the
opposite of the previous tip. If you have been doing bilateral sets, then just
reverse it.
Let’s say,
for a single leg deadlift of 55 pounds, switch to a double leg deadlift for 110
pounds.
Rest
and Recover and workout and Repeat !
By:Neeraj Mehta (PhD)Alternative
Medicine and Human BiomechanicsInternational
Fitness Expert and Nutritionist
Refferences and Other Links:
2.
Lower volume training.
3.
Using a thicker grip.
4.
Acting unilaterally on Bilateral
exercises.
5.
Going Bilateral and doing it quick.
Let’s say,
for a single leg deadlift of 55 pounds, switch to a double leg deadlift for 110
pounds.
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