| What's most necessary for making a fitness program | | | | This way, the sportsman will save mental energy that |
| more effective is establishing a certain number of | | | | he can use for getting the right intensity, focusing on |
| trainings every week. It is considered that the minimum | | | | the muscle towards which a particular exercise is |
| number of trainings is two (anaerobic) and three | | | | directed, forced repetitions of movements, etc. |
| (aerobic) every week. If they are combined, their | | | | Any new exercise require patience and time in order |
| number can be reduced to three trainings a week | | | | to be correctly assimilated and introduced in the set of |
| (two combined and one aerobic). | | | | exercises mastered by any sportsman. |
| Obviously, an increase in the number of weekly | | | | Besides a well-balanced diet (carbohydrates, proteins, |
| trainings brings better and more rapid results. Their | | | | lipids - 4:1:1 - the proportion in grams per kilogram of |
| maximum number would be four force trainings | | | | food principles), hydrating must be given special care. |
| (anaerobic) and six resistance trainings (aerobic). Doing | | | | Good hydrating of the body has as a result the |
| less than the minimum of training could lead to erasing | | | | increase of the efficiency of a fitness program. The |
| of information and getting out of shape. Training more | | | | body must be carefully hydrated before, during and |
| than the maximum indicated could bring with it the risk | | | | after training. |
| of over-training, of physical overwork. | | | | The sensation of thirst must not be experienced - this |
| One of the roles of the fitness trainer is to individualize | | | | would only be a late signal of dehydration. The types |
| the frequency of the programs, in order to find the | | | | of liquids that can be used can and should vary a lot: |
| best periodicity for every person involved in training. | | | | mineral water, plant teas, fruit, fresh juice, isotonic |
| Another factor that can increase the effectiveness of | | | | drinks, energizers, etc. |
| a training program is performing the exercises | | | | Be also careful with the drinks that fasten dehydration. |
| correctly. Wrong technique will quickly determine | | | | This category of liquids includes drinks which contain |
| worse results, even if the program which includes | | | | caffeine or alcohol. They forcedly increase dieresis, |
| those exercises is well conceived, organized in time | | | | fastening dehydration, which is also naturally |
| and personalized. | | | | determined by the training (especially by aerobic |
| Besides lack of good results, the person who didn't | | | | training). |
| acquire good training technique exposes himself to the | | | | Another factor that must be considered is biorhythm, |
| risk of sometimes very bad accidents (hernia, stroke, | | | | which is specific to each person. The training must thus |
| etc.). | | | | be placed at the time of maximum physical efficiency, |
| The movements a person learns must get to be | | | | time which is directly related to the increase of the |
| mastered and performed automatically, the same as | | | | body temperature. |
| the technique of breathing which accompany them. | | | | |