For a training program and/or session to be effective, it needs to achieve its expected objectives and results.
If it’s also resource efficient, i.e. using as few resources as possible (e.g. time, material, etc.), then even better.
Define your short, medium and long term goal
For something to be effective, you need to set a goal or objective. Therefore, a training programme or session needs specific objectives to be met throughout the process, as well as in each specific session.
If you don’t have a goal, training loses meaning.
For example, if the goal is fat loss, the training program and the different sessions should be oriented to that end:
- Specific training session for muscle mass gain.
- Specific training session for aerobic fat oxidation.
- Lifestyle habits to increase daily physical activity.
Allocate a specific amount of time to your training
For your training to be effective and to achieve your main goal, you’ll need to set a specific time frame for your weekly training.
The frequency (number of workouts per week) is key at this point, so it’s best to establish a minimum of fixed training days and specific times.
One of the biggest excuses for lack of commitment to training is lack of time.
Sticking to your training plan
With good planning and order in your schedule, it will be easier to meet that minimum dose of training to reach your goal.
Regularity and consistency are essential for effective training.
Regardless of the sport, it’s important to evaluate the results more than just at the end of the year.
Results should be evaluated at the beginning, middle and end of the year.
For the adaptations from training to occur, and for training to be effective, rest must also be part of the plan.
Allocate at least one day of total rest or active rest, to let your nervous and musculoskeletal system recover.
When planning your week, leave the rest days for the days when you tend to be more tired or have a higher volume of work and/or jobs to take care of.
Follow a healthy diet
Whether you want to gain muscle mass, lose fat or improve your overall health, your training program will be as much or more efficient the better you nourish yourself according to the activity you do.
Follow a specialist’s recommendations
To make the training program efficient, as well as effective, it’s best to invest in a fitness and health professional to create a plan that best suits you and your lifestyle. It’ll help you achieve your goals in a simpler and more effective way and prevent injuries too.
- How long should you rest after exercising? Check out this post.
- Take note of these Key for Returning to Training.
Objective - 100%
Diet - 100%
Rest - 100%
Professional help - 100%