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