- How many trainings. Setting a certain number of workouts per week is the most important thing to do to make a fitness programme work better. People think that at least two anaerobic and three aerobic workouts should be done every week. If they are put together, there will only be three trainings a week (two combined and one aerobic). Obviously, if you train more often each week, you get better and faster results. Four force trainings (anaerobic) and six resistance trainings would be the most they could do (aerobic).
If you don't train as much as you should, you could lose information and get out of shape. If you train more than the maximum suggested, you could risk overtraining, which is when your body works too hard.
- Make the programmes' schedules different for each person. One of the fitness trainer's jobs is to tailor the frequency of the programmes to each person so that they can find the best frequency for each person.
- Doing the exercises the right way. The way the exercises are done is another thing that can make a training programme more effective. Even if the exercises are part of a well-thought-out, well-organized, and personalised programme, if the technique is wrong, the results will quickly be worse. Not only will someone who didn't learn good training techniques not get good results, but they also run the risk of sometimes very bad accidents (muscular ruptures, hernia, stroke, etc.).
- Done without any help. The moves a person learns must be mastered and done automatically, just like the breathing techniques that go along with them. So, the athlete will save mental energy that he can use to get the right intensity, focus on the muscle a certain exercise is meant to work, force himself to do movements over and over again, etc. Any new exercise needs time and patience to be learned correctly and added to the set of exercises a sportsperson already knows.
- A healthy diet and enough water. A well-balanced diet (carbohydrates, proteins, and fats in the ratio of 4:1:1 in grammes per kilogramme of food) is important, but you also need to pay special attention to how much water you drink. Because the body works better when it's well-hydrated, a fitness programme works better as a result. Before, during, and after training, the body needs to be well hydrated. It's important not to feel thirsty, because that would mean you're already dehydrated. There are many different kinds of liquids that can be used, like soda, plant teas, fruit, fresh juice, isotonic drinks, energizers, and so on. Be careful with drinks that make you lose water quickly. In this group of liquids, you can find drinks with caffeine or alcohol. They forcefully speed up the process of dieresis, which leads to dehydration, which is also a natural result of the training (especially by aerobic training).
- Biorhythm. Biorhythm, which is different for each person, is another thing to think about. So, the training must be done at the time when the body is most physically capable, which is when the body temperature is rising.
