How to get success with you training

Here are som guidelines for training results. Further down on this page you find a presentation of products to prevent health problems, to improve training results and help against diseases.

How to get training results

Here are some general advices about how to get training results.

Decide what you want

Before beginning a training program, you should decide what you want. Whithout knowing exactly what you want, you will not know how to exercise in a right way. Aims for training can be one or more of these results:

- Bigger muscles and strength.

- Be able to walk and run faster.

- Higher peak performance.

- Higher endurance.

- Better body proportions.

- Get a more flexible body

- To get stronger bones and avoid bone weakening.

- Loose weight

How to develop muscles and strength

To get bigger muscles you must use high power so that you use nearly your maximal strength , for example lifting heavy weights.

You must also eat food containing enough protein for your muscle development and enough carbohydrates and fat for the energy you when are  training.

How to get the body shape you want

To get the right body shape, you simplt exercise the most the muscles in those body parts you want to be round and curved. Muscles in the body parts you want to be thinner, you execise less.

 You may also need to slim away excessive fat on your body.

How to develop peak performance

To  get a higher peak performance, for example be able to run faster, you must engage in training where you use nearly your maximal energy capacity and have a near maximal  oxygen consume.

Such exercises will place a high load on your internal organs like the heart, circulatory system and the lungs, and will thereby also train these organs to a greater capacity.

Running, swimming, playeing ball games, cycling, tennis and cross country skiing are examples of such activities.

To achieve a higher peak perfomance, you take 5-6 short intervals with such activities where you use nearly all your capasity, and take a break to rest between each interval.

How to develop endurance   

Endurance is developed simply by doing longer sessions of training that give a higher energy output and oxygen consume than the average daily activities, but not so high as by training to develop peak performance. 

Running, swimming, playing ball games, cycling, tennis and cross country sking are examples of such activities that can be used also for this purpose. You take a continuing session of 30 - 40 min with some of these activities.

Combining training for endurance and peak performance   

Training for these abilities can be combined in one and the same session. You simply perform a session of 30 min - 40 min with moderate speed and effort, and in that session you burst out 4 - 6 spurts of high speed and effort.

How to strengthen your bone structur

Training your muscles will also strengthen your bone structure and help avoid loosing bone tissue.

However, having a diet with enough minerals, especially calcium is necessary. A supplement of calcium and other minerals may be useful.

How to get a more flexible body

After a training session you must stretch out. If you do this long enough, and stretch out all muscles and joints in your body, you will gradually increase your flexibility.

To increase the flexibility, you can also do some yoga exercises. The days you do not perform hard training can also be used to perform a session of stretching exercises or yoga.

How to loose weight with training  

Training sessions where you use more energy than with your ordinary daily activities will help you loose weight.

Running, cycling, cross country skiing and swimming are activities good for loosing weight.

However, the diet is also important. You must have emough proteins in your diet. Your diet should also contain carbohydrates and fat, but somewhet less than the amout necessary for the energy you use. Then body fat will be taken for energy purposes.

Combining the purposes  

Most people probably will want to get all of the listed purposes to some degree. This can be achieved in a three day program:

Day one: Weight training or other kinds of muscular strength training. You exercise the most muscles in body parts you want to be round and curved, and other muscles somewhat less. Stretch out some minutes after your training.

Day to: Cycling, swimmin, running or another type of condition training. You perform a session of 40 min. Most of the time you use moderate speed, but you take 4.6 spurts of maximal capacity. You can also take a 25 min session with moderate speed. And then take 4-6 spurts with total rest between each spurt. Stretch out some minutes after the training.

Day three: Yoga or stretching. It is also useful to combine the physical stretching or yoga exercises with some kind of meditation.

The role of the diet

The diet is very important for achieving results in training. Here are some simple advices about good diet:

- Make your meals from clean unprocessed sources. Never use fast food or preprocessed food.

- Do not eat very much snacks, sweet beverages, cakes or other suger or fat laden products.

- In each meal have at least one thing from this list: Fish, seafood, foul /poultry, lean meat, mushrooms, lean diary products. Then you get enough proteins. Also variate between these sources.

-Eat some fat fish at least three times a week. Then you get important essential fatty acids that you find in fat fish.

- In each meal eat some fruit or vegetables. They should be consumed raw or gently cooked. Never cook them so that the content of vitamins, minerals or nutrients are destroyed or washed out.

- In each meal eat some whole corn bread or cereals, potatoes, peas or beans. Then you get the right kind of carbohydrates.

- Eat some almonds, nuts, sunflower seeds or other fat seed every day. Variate between the different types of seeds. Then you get many  essential fatty acids you need.

- If you perform high peformance training, some supplements of vitamins and minerals is useful, simply because by such training you need more of it. If you want to increase the mass of your muscles very much, a protein supplement can also be useful.

- The fat you use for frying or for warm cooking should be olive oil or rape oil. other knds of oils undergo chemical changes that make dangerous substances when heated.

- You should not add much fat to your meals. However, the fat you use should be natural oils. Variate between different types of oils, so that you get all the essential fatty acids and not too much of some of them.

- Do not fry or cook your food hard. This causes nutrients to be destroyed or washed out, and can produce noxious chemicals.

- Eat 4 - 5 times a day.