Återhämtningsvecka

Återhämtningsvecka, often translated as recovery week or deload week, is a planned period of reduced training intensity and volume within a structured fitness program. The primary purpose of an återhämtningsvecka is to allow the body and mind to recover from the cumulative stress of previous training cycles. This can help prevent overtraining, reduce the risk of injury, and promote long-term progress.

During an återhämtningsvecka, athletes or individuals typically reduce their training load by 40-60%. This might involve lifting lighter weights, performing fewer repetitions or sets, or engaging in less demanding forms of exercise. The focus shifts from pushing limits to facilitating repair and adaptation.

The benefits of incorporating an återhämtningsvecka are numerous. It gives muscles, connective tissues, and the nervous system time to repair and rebuild, leading to improved strength and performance in subsequent training phases. It can also help combat mental fatigue and renewed motivation for training. The decision to implement an återhämtningsvecka is usually based on the training program's overall structure, the individual's training experience, and their perceived level of fatigue. It is a proactive strategy rather than a reactive measure taken only when symptoms of overtraining appear.