16
Training Recommendations
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 recommended weekly plan.
Calendar Week:_____ Year: 20____
Date
Exercise
Sequence 1
Sequence 2
Sequence 3
Sequence 4
Comments
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
___kg___Rep.
Rep. = Repetition
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
