As we head into this new training season, we’re keen to make sure that the skills we need to improve our fitness, to stay in shape and to stay ahead of the competition are there.

This week we’re looking at the rules that will be required for training across the UK, from the Olympic Games and World Cup onwards.

So here we go. 1.

Training must be free and easy What does this mean?

Training must not cost more than £6.50 per session.

There will be no “one size fits all” rule.

If you train for free, you must still get paid for your work.

We’ve also taken into account the many different types of classes available on the internet, where people can come and go as they please.

You may be able to choose to do a few exercises on your own, or arrange your own class if you’re not sure.

You must get up and move about a lot, though.

2.

You’ll have to show your ID when you arrive What does it mean?

You will have to be at least 18 to take part in any class, unless you are already an official member of the Olympic or Paralympic teams.

There is no limit on the number of times you can attend classes.

This means you may have to sign up for classes as often as you like.

This rule applies to both UK and overseas nationals.

It means if you go to a course, you may not get paid as often, but you will still have to pay your own way.

There are plenty of free classes on the web.

Many have been developed by UK and European athletes.

3.

You have to wear a hat When does this rule apply?

All people who take part must wear a cap or helmet when training or competing.

It’s a simple rule.

It will not be a requirement on the day of the event.

4.

You can’t be a head trainer The Olympics and World Cups are the biggest sporting events of the year, so it’s a big deal for the world to be competing in a competition you have not been part of before.

If someone has been head trainer for the last five years, they will be allowed to compete if they have a “top level” of coaching experience.

If they have no experience at all, they’ll have their training allowed to continue.

5.

You’re not allowed to sign-up for a course if you don’t want to be paid What does that mean?

There will still be no rule banning people from signing-up if they don’t have the skills and know-how to train.

However, we are restricting the number who can sign-on.

This applies to any sports that involve a medal.

If the medals are a bronze or silver, there will be a limit on how many people can participate.

The rules are subject to change, so please check back here for any changes.

6.

Training will only take place outside the UK What does the word “outside the UK” mean?

It’s no longer a question of “where you are from”.

The rules mean that all UK-based athletes must be based in the UK to take place.

The UK is still a member of our European Union, which means we’re subject to all the same rules as everyone else.

7.

Training can’t take place inside the UK This means that you’ll still have a hard time competing in competitions in other countries.

It also means that your home country will still see you training in your backyard, if you so wish.

It is possible to sign in to competitions outside of the UK (for example, at a European Games event or other international event) if you have a valid travel document.

This will be checked against the relevant visa requirements.

8.

You won’t be able use a coach if you haven’t trained before What will this mean for us?

If you are planning on using a coach to help you train, the rules are the same.

The training will still need to be free of charge and you will be given a choice of how many sessions you want to take.

It can take up to four sessions per week.

9.

You are required to wear your mask When will this rule take effect?

This will apply to all UK athletes in the Olympic and Paralympics, as well as Olympic medallists.

The rule will apply from now until the Games are finished.

10.

You will be tested by a doctor What does testing mean?

Testing for all of the above will mean that you will have been tested for the presence of certain blood or other substances.

If your results show that you are a positive for one of these, you will not train, unless it’s done by a professional.

The same rule applies for any other banned substances.

11.

You aren’t allowed to drink alcohol You can drink alcohol in your training, but not on the training ground.

You don’t need to wear it on the course, or in the gym.

If it’s been brought up in the training room