Intake of Liquids
The intake of sufficient liquids before and during training is vital. During a 60-minute training session it is possible to lose
up to 0.5 litres of liquid. To compensate for this loss, you can drink a mix of one third apple juice to two thirds water to
replace all electrolytes and min-erals which your body loses through sweat. 30 minutes before you begin training you
should drink approx. 330 ml. Make sure that you take in enough liquids during training.
Training Frequency
Experts recommend doing weight training 3 to 4 days a week. You will of course reach your training target quicker if you
train more regularly.
Make sure that you allow for sufficient breaks in your training plan to give your body time to recover and regenerate. After
each training session you should take at least a one-day break. The rule of “less is often more” even applies to fitness
and weight training
Trainings Records
To optimise your training and make it as effective as possible you should work out a training plan, before you start
training, which you either write down or create a table for in your computer. Here you should make a record of training
session and how you feel during the training session.
Here is a recommende weekly plan.
Calendar Week:_____ Year: 20____
Explanation of Terms:
Weight training exercises are usually made up of three or four training sequences. Each training sequence is normally
made up of 10 to 12 repetitions of an exercise. At the end of each training sequence you should have a 1 to 2-minute
recovery break.Normally the weights used in training are increased from sequence to sequence.
A Training Session could be as follows:
1. Training Sequence Training Weight 20 kg 10 Repetitions Break 1 Minute
2. Training Sequence Training Weight 25 kg 10 Repetitions Break 1 Minute
3. Training Sequence Training Weight 30 kg 10 Repetitions Break 1 Minute
4. Training Sequence Training Weight 35 kg 10 Repetitions Break 1 Minute
Training Recommendations
19
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