From the category archives:
Personal Training
When planning exercise fitness training workout plans, it is important to follow a realistic plan that will produce the desired results over time. The details of the program will vary depending on each individual’s fitness goals as well as the results of the pre-screening process which will influence the choice of exercises to be utilized. In general though, the following principles are recommended for a majority of exercise and fitness training workout plans.
Plan to exercise 5 days a week; this can include 2 days of simply walking or jogging for 30 – 40 minutes, with gym or personal training sessions in between. This 5 day a week plan allows some flexibility, as any missed day can be made up later in the week. Of course there is no reason not to stay active on the 6th and 7th days of the week too, but aim for a minimum of 5 active days per week.
Utilize resistance training regularly as one of your core fitness exercises; this can consist of a weights session at the gym, or simple body weight resistance exercises such as squats, lunges, push ups and so forth. Depending on your individual goals, you may opt for a more complex weights program split over two or more days.
Resistance training has many benefits including muscle hypertrophy, leading to increased metabolic rate which translates to higher calorie expenditure at all times, even at rest. Increased bone density is another benefit of weight training, and this becomes increasingly important later in life.
Increase incidental day to day activity; find opportunities to burn extra calories through-out the day. Take the stairs instead of the lift, walk an extra block instead of taking the bus, and so on.
Consume a balanced diet; a balanced diet is an essential part of all fitness training workout plans, and can be tailored to suit each individual’s preferences and goals. Avoid any fad diets and adopt sensible eating habits with a focus on food high in protein, high in fiber, and low in saturated fats. Fresh fruit and vegetables should play a strong part in any balanced diet.
Follow these fitness training guidelines for a consistent approach to achieving and maintaining your health and fitness goals over the long term.
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Find a personal trainer if you want the fastest, most effective way to get AND stay in shape. It’s as simple as that. There is no doubt about the importance of exercises for staying healthy. However many people underestimate the importance of having a personal trainer for the success of the exercise regimen. In this article I shall explain why you need to find a personal trainer if you want to get in shape.
Contrary to popular belief there are hardly any exercise program that will get result for everybody. Only an exercise program that is designed with your conditions in mind, will get you the desired results. A personal trainer has been trained to plan an exercise program that suits your requirements after taking into account any health or medical problem that you may have. The first step of this planning process is a detailed evaluation of your existing physical condition. Your age, sex, height and weight are important inputs at this stage. At the end of the evaluation phase, your personal trainer will formulate a custom exercise plan for you.
A training program designed by a professional fitness expert starts with a warm-up session followed by functional exercises and / or postural exercises. Doing the exercise the wrong way is known to cause injury. Your trainer will explain the right way of doing all the exercises. He will also measure your progress from time to time and advise you if any change is necessary. Please ask your trainer to help you formulate a diet plan that will augment the effects of the exercises that you are doing.
Most people have no clue about how to find a personal trainer. One of the best ways to find a trainer is to use online websites that specialize in the same. Please remember that a wrong training program may cause serious harm to your body and hence always advisable to go for the best personal trainer and then work out under his supervision to avoid any physical complication.
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Body sculpting is the process of changing the appearance of your body by reducing body fat and toning muscle. It’s generally accomplished through diet and exercise although it sometimes includes targeted liposuction. While this method of body contouring includes an overall fitness and nutrition program, it targets specific muscles to create the desired look. Although it’s possible to achieve good results by yourself, the help of a fitness trainer will speed the process along. A good trainer can see things you can’t and help optimize your workout routine.
To tone and sculpt your muscles, you’ll want to incorporate strength training into your routine. This leads to a leaner, fitter appearance. Sometimes it can be difficult to determine which exact body sculpting program that’s best when you’re just starting out. Weight training is a good place to start and can be done with free weights or on machines. For the best results you need to target each muscle group individually.
- Chest
- Upper back
- Mid back
- Abdomen
- Shoulders
- Biceps
- Triceps
- Upper legs
- Bottom legs
Another way to tone and trim your body is through the use of elastic bands and rubber tubes. These provide just the right amount of resistance that will result in optimum results. It isn’t necessary to change bands as your strength increases and you need more resistance. All you have to do is move your hands or feet closer together, the shorter the band, the higher the resistance. It’s possible to use them exclusively for your strength training or combine them with your weight lifting routine.
It’s also possible to achieve optimum body sculpting results with activities such as yoga or Pilates. Many people use these routines as their primary method of toning and firming their bodies. Although from the spectators viewpoint these classes look simple, someone who is just starting should enroll in a beginners class.
If you’ve tried all the methods above and still haven’t achieved the results you were looking for you may wish to consult a cosmetic surgeon about liposuction. Deposits of fatty tissue are sometimes genetic and resistant to any kind of diet or exercise. Liposuction techniques have come a long way in the past few years, and its now possible for a surgeon to provide precision body sculpting results. Through new procedures, such as laser and ultrasound liposuction, the recovery time is much shorter and the risks much less.
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Working with a personal trainer provides benefits beyond simply having someone to spot you on your exercises, and motivate you during your routine. While these are important aspects of what personal trainers offer, there are several other good reason to use the assistance of a qualified personal trainer. For purposes of your workout routine, a qualified personal trainer serves almost as a business partner, being able to offer his or her expertise in developing your training plan, and certainly in supervising the execution of the plan. From time to time, it will be advantageous for you to review and revise your plan, and your personal trainer will be helpful in that regard as well.
A well qualified personal trainer will also have good experience with nutrition and diet issues. Also, if you have special needs, like rehabilitating from injury, or some other special consideration, a personal trainer can help you to execute that plan more safely.
Like most other professionals, the level of expertise of a particular trainer can vary dramatically. There are a number of organizations that purport to “certify” personal trainers, and you should seek to employ one that possesses some level of certification. We believe that the ultimate test of the quality of a personal trainer is recommendations and referrals from people with whom they have worked. While this is not the only measure of quality, it certainly should be part of the inquiry process. Ask to speak to clients with whom the personal trainer currently works, and several with whom they no longer work, regardless of the reason.
If you get lucky, your personal trainer may also have expertise with things like alternative medicine, including massage therapy, acupressure, and other tangential expertise that supplement his or her personal training qualifications. Be sure to ask about these and other services.
At a minimum, your trainer should:
- evaluate your fitness and goals
- give you a balanced program of fitness
- supervise you closely
- work with you to reassess goals and measure your progress
- factor in feedback you give him
- teach you have accomplish your goals without complete dependence on your personal trainer
- explain things clearly to you in layman’s terms
In order to get the most out of your personal trainers expertise, be sure to follow these tips:
- try to schedule at least her initial session during a time when the gym is not crowded
- don’t be afraid to take notes, or even record your training conference
- ask plenty of questions. That’s which are paying for.
- Don’t expect to have total recall of everything the trainer tells you on the first day.
- Show up prepared to go to work in your trainer will be motivated to work with you
Good personal trainers are not cheap. You expect to pay between $25-$75 an hour or more depending on where you are in the country. For some, this may be a little steep, but even if you cannot afford the expense of a regular personal trainer, it makes sense to get at least any initial and periodic consultation with one. Another alternative is to hire a” Cyber trainer”. These are people who have personal training experience, but work with you remotely to accomplish substantially all of the normal tasks assigned to trainer. Obviously, the place that suffers the most is supervising your workouts personally. Nevertheless, obtaining the expertise necessary to formulate your plan and review from time to time can be effectively done on a remote basis.