Final answer:
During a deloading phase, train at less than 60-70% intensity and less than 50-60% volume compared to a standard training session, adjusting activities and duration as necessary for recovery and to avoid overtraining.
Step-by-step explanation:
A simple guideline to follow for deloading is to train at less than 60-70% intensity and less than 50-60% volume of what is used during a standard training session. This reduced intensity and volume help in recovery and prevent overtraining. For instance, if someone's standard workout involves lifting weights at a high intensity for an hour, a deload week might involve lifting at a lower intensity for a shorter period, or focusing on low intensity or skill based activities. For those following a moderate exercise program, which usually includes about an hour per day, the deload phase might see a decrease in the intensity or duration of that exercise. Similarly, those in an endurance program, which includes 1-3 hours per day of moderate to high intensity exercise, would also scale back appropriately.