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Not every transformation process must be strenuous and put the body to the limit. Like everything in this universe, our body has one (And possibly the universe as well). So you have to know what to give the body as needed...

First of all, it is to know what periodization is in the field of sports and body transformation.

It is defined as the aspect of programming dedicated to sequencing and timing the activities that make up the training cycle, in particular periods of time, with well-determined objectives and content.


But we are going to see the period of discharge, rest or body adaptation, whatever you want to call it...

As you can see in the image you can see that when training continuously there is a progression of our state and physical level but, the body to be able to adapt to these new stimulations, needs a period of rest.

In which we lose our performance but avoid injuries.


Why take rest periods?

The most important thing in periods of unloading, is obviously to let the body recover after a period of progression.

Here is a list of why it is important to do download periods:

  • You will avoid injuries: every body has its limit when it has been working progressively. Not resting and letting the body adapt to the new stimuli will cause an injury by having to rest forcibly.

  • Muscles increase: muscles grow during rest. If we continue to stimulate them and then let them rest, they will increase in size and functionality.

  • Provides rest to the nervous system: The period of unloading gives our central nervous system, joints and muscles the opportunity to fully recover from all the previous weeks of hard training.

  • Mental Rest: Training hard is also mentally tiring. A dump period will help you focus on things outside of your training. In addition, it will also help you to miss training with what you will return with much more desire to give it your all.


How often do you have to take a break or slow down?

It depends on how long you have been training.

  • The new ones should do it every 6-8 weeks.

  • And the advanced ones would be fine every 4-6 weeks

In my case I usually do it every 4-6 weeks, even every 3 weeks. It depends on how hard you have been working.

The new ones should not worry so much since the intensities that usually work are lower than the intensities that the more advanced ones usually work.


What to do to recover earlier in a download period?

There are many things you can do in a download period, obviously avoid crushing yourself.

Above all avoid many days without moving and without activity, this would be counterproductive.

Apart from activities such as practicing other sports that you like recreationally or going out walking... What I recommend is:

  • Therapy: being treated with sports massages, chiropractors, spas ... These treatments help our body to recover sooner and thus avoid injuries. You will get it ready for the progression period!

  • Stretching and mobility: take the opportunity to perform these exercises, they will keep our body functional and pain-free.

  • Walking or jogging: as long as it is not intense, we can continue to give our heart work to do and keep it active without forcing it.

  • Go to the gym and work with low intensity: you can continue going to the gym but work with little weight and higher repetitions. Pump your muscles well without forcing them.

  • Take the opportunity to do other sports: dancing, swimming, bowling are my favourites and they give me a mental break from my main training.


After all the information shared, I hope you know how to incorporate a few days or a week of downloading (This would be the best).

Listen to your body and give it what it needs, this is the best way to progress in your training.


Do not forget that you can ask me at any time or give me a comment for any questions you may have.

For more information, follow me on my social networks and check out my other videos.


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