1. Ideal duration of tapering
The ideal duration of tapering is 15 days. During this period, the amount of training should be gradually reduced (by approx. 50%), all while maintaining intense and specific training. This will enable your body to recover and increase your performance.
2. How many tapering periods should there be per year?
Two tapering periods per year are enough: athletes achieve their optimal form only once or twice per year.
3. Beware of sporting activities while fasting.
Running on an empty stomach, especially in the morning, requires a true degree of expertise and puts you at high risk of hypoglycaemia. It's better to start with a light breakfast or a Spordej snack, so you're prepared for the upcoming effort.
4. Don't be too skinny.
It's good to be toned, but don't overdo it. Losing too much weight too quickly before an event, could decrease your muscle mass and make you fatigued.
5. Avoid alcohol, and go for green tea or the tone-up supplement instead! Alcohol is to be avoided during training. Go for green tea: thanks to its high levels of caffeine and vitamin C, it will help lower fatigue and promote weight loss.
五個減磅小貼士
漸進式減磅之理想時間
瘦身理想持續時間是 15 天。在這段期間，應逐漸減少訓練量（約 50%），同時保持高強度和特定的訓練。令身體恢復並提高您的表現。
每年應該有多少個 瘦身減磅期？
每年兩次便足夠：運動員每年只達到一次或兩次最佳狀態。
空腹時運動要注意：空腹跑步，尤其在早上，需要專業知識，因會處於低血糖的高風險中。運動前最好吃點早餐或 Spordej，以提供足夠能量。
不要太瘦：不要過度減磅。比賽前過快地減掉過多的體重，會減少你的肌肉質量並使你疲倦。
避免酒精飲料，而改用綠茶或提神補充劑！訓練期間應避免飲酒。選擇綠茶：由於其高含量的咖啡因和維他命 C，有助於降低疲勞並有助減磅。
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