Deloading is a phase in your exercise routine in which you scale back the intensity or even cease exercising altogether. The deload phase can be useful in preventing plateaus, injuries, and burnout.
Remember Recovery
In your normal exercise routine, recovery happens during the time between workouts. In a process that usually lasts between twenty-four to forty-eight hours your body repairs from the stresses of your last workout and comes back stronger. These small recovery gaps make sense in the context of one week, however, weeks add up to months and years. Over longer time frames your body can also benefit from recovery gaps. In this broader context the gaps are more like one week and are then called a deload phase.
Why Deload?
The body is great at adaptation, but after long stretches, fatigue can set in. The central nervous system, joints and tendons, and the muscles themselves all need a break after a long period of consistent training. Deloading at the right time can keep this fatigue from leading to a plateau, a loss of energy and motivation, or an injury.
How To Deload
There are different philosophies on the best methods. For the average exerciser though, keeping it simple should suffice. A full week off from exercise is an easy method and it can be planned to coincide with your schedule. For example, when you are on vacation rather than taking your running shoes along, or trying to find a hotel with a gym, give yourself permission to take the whole trip off and enjoy the recooperation – assuming of course, you have been exercising regularly leading up to it!
Another option is to take a week and reduce the intensity of your exercise. For weight lifting, you might spend a week lifting no more than forty to sixty percent of your max (in other words, light loads). If you are a runner, you could cut your mileage down significantly or spend a week cross training or bike riding. Other options could be active recovery like light yoga, foam rolling and stretching, or massage.
The Big Picture
The most important thing to note is that fitness is not only about the workout. Rest and recovery is critical. Strategically reducing or eliminating exercise for short times throughout the year is an important tool that will help you continually move forward.