Do You Need a Physical Fitness Trainer? Here’s How You Can Decide! Part 3

In Part 2 of this article series, I have an overview of the services that a physical fitness trainer can provide you with. In this and the next article in the series, I'd like to introduce you to two alternatives to a fitness trainer. The first one you're probably aware of already — an exercise buddy or training partner.

An Exercise Buddy

When we were kids, we all played outdoors with our friends. For boys it might have been running around and climbing trees. For girls it might have been jumping rope. As we got older, formalized sports and athletics took the place of the informal fun and games of childhood. However, we still had friends — buddies — that we hung around with as we participated in these activities. These buddies of ours made the strenuous athletics we were participating in a lot of fun.

As we got still older and had to “make a living,” it became difficult to make regular exercise a part of our lifestyle. Most of us did not even realize what happened and gradually wound up in the sorry physical condition that so many people find themselves in by middle age. However, some of us did realize we were getting out of shape and generated the willpower required to continue the sports we were involved with when we were stillger or adopted formal exercise programs. These are the guys and gals who rightfully put exercise at the top of their list of priorities. A few of us remembered the fun we had with our buddies when we were young and realized that this “fun” also kept us in great shape. So, we decided to train with a partner — an exercise buddy.

For these few of us, the camaraderie of physical activity with a buddy removed the issue of willpower and made exercise something that we actually looked forward to. This was because an exercise session became a social event. In addition, on those inevitable days when we simply did not want to train, we remembered that we had a date at the gym; someone would be waiting there — and it is not very nice to break a date with a buddy (or with a member of the opposite sex!).

If your exercise buddy has roughly the same ability as you, there is also the possibility for playful competition. In college I was fortunate to have such a training partner. John and I were almost equal in strength and every workout we would absolutely wind up maxing out in either the bench press or overhead press (not a very popular lift nowdays). I even snuck in additional workout sessions doing various types of assistance exercises on our off days to help me make greater gains and potentially beat the guy. Without him as a partner, I never would have reached the strength levels I achieved. I might even have been the strongest guy in my college at that time (over 50 years ago!).

So, an exercise buddy can provide the companionship and moral support that's almost a necessity in any difficult undertaking. He or she can also help insure that you train consistently and, of course, not give up the minute you get a little bit lazy or have a bad day. These items are, of course, a part of what you pay for when you hire a physical fitness trainer to help you out. An exercise buddy gives them to you free!

However, there's still something missing from this picture. In my college days, I learned everything by trial and error and by personal research. This works but it's not necessary the most efficient way to do things. Of course, your trainer can provide the technical advice necessary so that you use a wise exercise program and do your exercises correctly. Another source of this advice is an “Exercise Mentor.” That's what I'll talk about in the next article in this series.

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Do You Need a Physical Fitness Trainer? Here’s How You Can Decide! Part 2

In Part 1 of this article series, I provided an overview of terminology associated with the idea of ​​a physical fitness trainer, made a quick review of the history of the profession, and indicated where you might be able to find this type of professional. In this part of the article series I will summarize what a fitness trainer (or personal trainer) can do to help you along in your quest for fitness and health.

What does a physical fitness trainer do?

Before you can decide whether you need a fitness trainer or not, you first have to be clear on exactly what services these professionals provide for their clients. In general, you can expect the following:

  • An assessment of your physical condition. This assessment might be very detailed including a variety of tests yielding quantitative results or it might be nothing more than taking a look at you and measuring your bodyweight. If you are middle-aged or over, your trainer may recommend an exam by your physician.
  • A discussion of your fitness goals — both short and long range.
  • Guidance as to how realistic your goals are — possibly suggesting that you cut back or expand on them.
  • An exercise course to help you achieve your goals.
  • Personal supervision as you use this course, including teaching and assisting you with exercises where necessary, and providing moral support. This is the meat of fitness training. It's a one-on-one relationship between client and trainer for the duration of a training session, typically an hour long.
  • Revisions of your goals as you make progress, along with corresponding revisions in your exercise course.

In summary, after determining your present physical condition, a physical fitness trainer will design an exercise course to help you achieve your fitness goals. Next, and most important, he or she will give you one-on-one advice and encouragement as you utilize this course. Finally, a good trainer will update your exercise course as you make progress and your goals change.

Often a fitness trainer will become involved with giving a person dietetic advice. Typically, this advice will be aimed at assisting a person with reduction of fat and / or maximizing muscle growth.

A package like this, especially if it includes testimonials along with spectacular before and after photos of happy former clients, is hard for the person who might be desperate to do something about his or her physical condition to turn down. As a result, the fitness trainer business is booming! This is wonderful, I suppose, as it looks like people are finally taking a serious interest in their fitness and health. But, the question remains: does a person really need a fitness trainer? Well, it's easy to answer this when you're aware of the alternatives. I'll begin to discuss them in Part 3 of this article series.

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Do You Need a Physical Fitness Trainer? Here’s How You Can Decide! Part 1

Physical Fitness Trainers — A New Profession

It's becoming increasingly popular for the serious fitness enthusiast to hire a physical fitness trainer. Sometimes a person in this profession is referred to as a “personal” trainer because he or she gives one-on-one personal attention to each of his or her clients. People in these professions can become certified and then refer to themselves as “certified” fitness trainers or “certified” personal trainers. So, there are a lot of names for the same individual. In addition to all this confusion about different types of “trainers,” there are also fitness “coaches” and a host of variations on the coaching idea. But, this is a less popular name for the same thing. The important point is that I'm referring to a person who deals with his or her clients on a personal one-on-one basis.

The concept of a physical fitness trainer or personal trainer is a fairly new one. I suppose it developed hand-in-hand with the increased awareness of the relationship of fitness to health, longevity, and, of course, the way a person looks and feels. All this began in the 1970's and 1980's and became full-steam-ahead by the year 2,000. In part, this surge in interest in fitness trainers might have been fueled by the “baby boomer” generation as they reached middle age and realized that they might be a bit (or quite a bit!) Out of shape and that they are, in fact, not immortal. Often these older people were getting involved with physical activity for the first time in their lives — or at least the first time since they ran and played as kids. Here, it was quite natural that they would seek assistance. So, a new profession was born.

Fitness trainers are usually associated with a health club, fitness center, of YMCA. They might be employed by the institution or they might simply be using the institution's facilities on an independent basis — or somewhere in between. Rarely do fitness trainers work at a client's home, although this is not out of the question. The reason is simply that it's a great help to the trainer to have the variety of equipment found at these institutions at his disposal to work with.

In Part 2 of this article series I will discuss exactly what services you can expect from a physical fitness trainer. This, of course, is the key to determining whether or not a physical trainer will be helpful to you.

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Getting Back in Shape After an Accident With the Help of a Fitness Coach

For anyone who has been very active with fitness and wellness training, it is, usually, difficult to conceive the possibility of not going into the gym after an accident. Some people are anxious about the prospect, while others are uncertain about the times spent rehabilitating fully, before getting back into the swing of things. For a sports enthusiast, this is the hardest thing for them to do. They want to be on the go and to be immobile, or not getting on a treadmill, or dumping iron; their life is at a standstill.

The key thing to do is to acknowledge the injury. Never try to will the situation away and force getting back into an exercise routine. This will definitely cause additional injury which certainly puts you further back on the road to recovery. Patience is what is needed, while listening to the doctor. The limit that is placed on your movements is enough to get you fully recovered, at the quickest time, so you can get back to the gym. Fitness and wellness training, through working together, can not enable proper healing without the procedures are monitored by professionals. You will only regret such hurried decisions while adding to the frustration you feel for not being able to do what you want to. Truthful and frank consultation sessions must be with the doctor, fitness and wellness coach, and you.

Once you are given the medical OK to be in the gym, never assume it is a green-light to go full speed ahead with your exercise routine. Your fitness and wellness coach must have the full understanding of the injury you suffered, to be able to plan an appropriate workout routine for you. They will work with you and motivate you through this frustrating period, because of the limitations of your muscles and limbs that have been injured. Remember, it is your body that is talking to you, letting you know, there are certain exercises and routines you can do, until your injuries have fully healed. Sometimes, based on the particular injury, total recovery of the limb, may not be the case.

Getting lots of rest and sticking to a proper diet is also important. These will help to repair damaged muscles or ligaments that occurred from the injury. Your fitness and wellness coach is able to assess your progress, while you remain patient, and follow all instructions that are given. Restoration of your health from proper coaching is what will enable you to be back to your old self. If the injury that you sustained has altered your life, to the point that adjustments have to be made, your coach is able to motivate you through these difficult situations, and encourage you to be the best you can be.

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Does Your Personal Trainer Deserve You? (Is He Or She Out Of Shape?)

Before you spend your hard earned money on hiring a personal trainer, you should be sure you're getting what you pay for. Take a good look at him or her. Is this person in emerging shape? They should be. Why would you hire someone to help you get into shape who can not even do it themselves? Yet this seems to be very common in even the most popular gyms everywhere.

Before you select a personal trainer, take a good look at who will be working with you. If they have a belly, love handles, a big butt or huge thighs and no definition, walk, do not run, in the other direction. Would you take your car to a mechanic who can not even keep his own car running? Of course you would not. Why would you give your own body even less consideration?

Also, do not be afraid to ask about the person's qualifications. From where did they obtain their certification? The most trusted name in the industry is NASM, or National Academy of Sports Medicine. They are also accredited by the NCCA, or National Commission for Certifying Agencies, an absolute must with so many certificates being thrown around. NASM certification is the most difficult to achieve, which is why it's the most preferred by gyms worldwide.

Your personal fitness trainer should be quite capable of putting together a program that suits your personal needs and tastes, as well as help you reach your goals. There are so many ways to train these days, there's no need to do something you do not enjoy. A good trainer will help you find something you like and an eating style you can live with. Fad diets are out of the question and skipping meals are out of the question. In fact, with a great trainer, you'll eat more often and lose fat while gaining lean muscle mass.

What about time? If time is a concern of yours, a qualified trainer can help you with that too. You do not need hours in the gym to get in shape. In fact, you do not even have to belong to a gym. You can do it all at home or at your office and some trainers will come to your location and at a time convenient for you.

Your trainer should have your goals and best interests in mind at all times and should work hard to ensure your success and satisfaction. If you're already working with someone and you're not getting the best in service, or not making significant progress, or your trainer looks like they need some training themselves, it's time to fire him or her and get someone who's serious about helping people and someone who practices what they preach.

By Harry J. Petaccio

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What Is V02 Max

Chances are if you've ever worked with a personal trainer, or read a fitness blog you've come across the term V02 Max. If you're an endurance athlete like a marathon runner or swimmer then you're more than familiar with the term and probably know your numbers by heart. For the rest of you who might not be familiar, here's some information about V02 Max and how it can help you maximize your time in the gym!
What is V02 Max?

By definition, it is a measurement used to determine the maximum amount of oxygen the body is using during exercise. In technical terms it is the maximum amount of oxygen (measured in millimeters) that the body uses in one minute per kilogram of body weight. In laymen's terms, it is a measurement of how efficient your body is at consuming and utilizing oxygen during exercise. People (even some personal trainers) confuse V02 max as simply how “fit” you are from an aerobic perspective and this is not an accurate.

Everyone know what it means when someone says “today I did cardio for an hour at the gym.” Cardio is a very generic and generalized term. Most people equate it with some sort of aerobic or “non weight lifting” exercise, and they are partly correct. “Cardio” however can be short cardiovascular or cardiorespiratory, however even these two terms are not interchangeable. Cardiovascular refers to the heart and blood vessels and cardiorespiratory reflectors to the heart and lungs or respiratory system.

How do you measure v02 Max?

If you have a basic understanding of what is V02 Max, you can start to learn a bit more about how to measure V02 Max.

A laboratory setting is the only true measure you could use. These are called Graded Exercise Tests or GXT and referred to as a direct test. We've all seen those images of athletes with an oxygen mask strapped to their face running on a treadmill or on a stationary exercise bike. Those images sometimes even pop up on TV for popular sports drinks commercials. For those of us that are not competitive athletes, there are some more more simple ways of determining V02 Max that do not require advanced equipment or a team of white coats. These are referred to as indirect tests, as they use predictors such as heart rate, age and gender to determine an estimated V02 Max. The most common of these is called The Bruce Submaximal Treadmill Test or just simply “the Bruce test.” It's name is derived from it's founder Dr. Robert A Bruce.

Using a treadmill, both the speed and the incline are increased every 3 minutes and heart rate information is plugged into an equation based on gender.

A quick way to estimate your V02 Max can be done with this equation: VO2max = [(0.0268 x D) – 11.3] x BW

Run as far as possible for 12 minutes and record that distance in meters (D in the equation above). BW is your body weight in kilograms.

Still asking what is V02 Max? Unless you visit a clinical setting, or your local gym has the equipment necessary to measure your exact V02 Max you're going to have to settle for an estimate. However, this is still very valuable information to begin to record your personal progression. The most important thing is to keep consistency. Use the same measure each time.

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Fulfill Your Dream of Becoming a Fitness and Wellness Consultant

The world we live in today has so many factors that bombard us daily, our only release is to de-stress. Consultants are all around us but are you confident about your fitness and wellness consultant. If you are a fitness and wellness enthusiast, then you may want to become what you enjoy doing, while getting in the process.

• Certification

Being a certified fitness and wellness consultant gives you the edge, because it offers you the pleasure to do what you enjoy, while helping others to achieve their goals. To get certification, there are both physical and written exams you need to sit. You can go online to find the closest facility that offers courses in your community. Most certification courses are offered by professional fitness and wellness consultants as well as local community centers. First, the basic fitness and wellness certificate is what you need; this can be done online. With the basic certificate, you can specialize in prenatal and postnatal wellness. For having a higher certification that is recognized internationally, you may want to enroll in European Fitness Association or Fitness Association of America, both offers certification of the highest standard.

• Internship

After completion of your certification course, then the fun begins. You may want to enroll in an established wellness and fitness club to fine tune your skills, get some documented experience under your belt, so you are able to deal with clients that may come to your facility with specific cases. This will help to build your confidence when you go freelancing as a consultant. Your knowledge acquired at the facility will give you valuable insight as to the kind of standard and quality service you want to offer your prospective clients. This will also help you build a good and solid relationship with your clients and so enhance your membership. Word of mouth is the best advertisement, and when great service is given, people will know. You may choose to work in a facility after you are certified, which is not a problem, as it cuts down on overhead expenses.

• Be Unique

Another way to build your client base is to offer special services, that most if not all, other fitness and wellness consultants' agencies are not offering. You may consider consultancy in disease management, which requires you to be very knowledgeable on the subject. Offering clients advice in this area is unique, as many persons who opt to begin sessions, on fitness and wellness have problems in areas of certain chronic diseases. Smoking, diabetes, hypertension, even recovering cancer patients are generally welcomed when they are able to have personal discussions with their wellness consultants to help in these areas.

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What to Consider When Searching for a Personal Trainer

If you're already in pretty good shape and want to hire a personal trainer to help you kick you fitness up a notch, hold out for someone who can produce results. Personal trainers are everywhere, but trainers who are actually good at what they do not so easy to find. When you hire someone without the proper qualifications, you are not only wasting your money, you're sabotaging your results.

Qualifications and Skills Matter

There are no laws regulating what type of credentials personal trainers must have. Anyone can walk up to you, fling out a business card and claim to be a trainer. If you hire one of these unskilled “trainers,” you are putting your life at risk. During session sessions, the trainer may not know enough about the body to recognize when you are in distress. This can lead to your heart rate and blood pressure spiraling out of control. In addition, the strain an unacertified trainer can put on your joints and ligaments can damage them beyond repair.

Before you hire a trainer, meet with him to ask about his educational background, certificates and experience. If you are dealing with life-altering health issues such as cancer or heart disease, find someone who specializes in training people with your particular condition.

Attitude and Personality are Paramount

Your trainer is there to motivate, inspire and energize you. If its attitude is negative, it can make for miserable workout sessions and affect the outcome of your results. Dealing with a trainer who makes you feel bad every time you fall short during your workouts is demotivating and will make you doubt your ability to accomplish your fitness goals. A trainer with a positive attitude promotes energy and makes your workouts more productive. When workouts are productive, they yield heartier results.

As far as personality, opt for someone with hits that are compatible with yours. No matter how kick-butt a fitness trainer is, he will not be effective if his personality clashes with yours. Consider what type of personality traits you need to stay motivated and then seek out a trainer who fits this criteria. Admittedly, it can be hard to gauge whether a trainer's personality will work for you until you've actually trained with him.

There are plenty of personal trainers around, so do not feel like you have to settle on the first one that smiles at you. Hiring someone to help you improve your fitness is an investment in your health. You'll get better results if you select a person who is qualified, supportive and works well with your personality.

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Old School – New Body Review

No matter what your age – even if you're 40 years old or more – this system is for you! This program was created by Steve Holman and his wife Becky Holman along with John Rowley. Steve is a well known fitness expert and editor-in-chief at the Iron Man Magazine and along with his wife Becky are evidence of the effectiveness of the Old School New Body program. John Rowley, a best selling author, motivational speaker and former world class athlete and body building expert, utilized the “Old School” techniques to get back in shape in order to improve his physical limitations and pain following a separate car accident.

The Old School New Body program is a youth-enhancing body shaping system for both men and women that incorporates the F4X Training program which is a 90 minute per week workout routine and as well as the OSNB Ageless Nutrition Plan.

The program consist of 3 phases that call the F4X Method. The first phase, F4X Lean shows you how to slim down by introducing you to a workout you do 3 times a week as well as a step-by-step nutrition plan. The other phases are optional. Step two is the F4X Shape phase which modifies the F4X Lean phase in order to build your lean muscle and crank up your fitness level. Phase three, F4X Build, further modifies the basic F4X diet and workout plan to add 15 – 30 lbs. of muscle to your frame.

The Old School New Body is a comprehensive program including the following components & these wonderful bonuses:
• OSNB – John-Rowley-And-Steve-HolmanF4X Quick Start Workout Guide
• Ultimate Fat-Burning Secrets – “Burn Fat Faster!”
• Ultimate Muscle-Building Secrets – “Build More Muscle: Natural Anabolics!”
• Ultimate Sex and Anti-Aging Secrets – “Keep the Drive Alive: Sex and Attraction Boosters” providing greater intelligence and youthful vigour at any age!
• Ultimate Health & Happiness Secrets – simple steps to a more energetic, healthy and happy life!
• Plus Motivational and Instructional interviews by John Rowley with: Tom Venuto, Kristi Frank, Bill Phillips, Nicole Lee & Shawn Phillips

Pros
• This product is for both men and women
• No matter what age you are, you can benefit from this program
• This is an all encompassing life style program
Lose fat faster
• Build muscle quickly
• Invigorate your sex life
• Look and feel more youthful
• Find relief from injury pain

Cons
• Manual format instead of instructional video format – I like videos however the instructions in the manuals are easy to follow.

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Is Being a Personal Trainer a Recession Proof Profession?

As a response to the Global financial crisis in 2008, the Conservative party led coalition government of the United kingdom has embarked upon a financial policy of strict austerity for the last few years. Whether you agree with this policy or not, their intent is to cut government spending and the deficit, with the ultimate goal of getting the country into a position where it is able to eliminate the budget deficit altogether. They have used the slogan “In it together” both as a reference to their illegally coal cooperation and to the hard austere times the people of the UK would have to end for better or for worse under their government. The measures have damaged many small and large business as well as entire sectors and apparently nobody was passing through completely unscathed.

However certain professions are said to be “recession proof” in that they will always be needed regardless of how the economy is doing because they provide a service that is vital to people's everyday lives. Furthermore there are even professions which will specifically benefit from hard economic times like bailiffs, bondsmen and even in some accountants. A profession I would not have expected to find on this list however would have been personal trainer. I would have assumed that in hard economic times people are much more concerned with feeding their families and paying the bills than they are getting shape and working on their fitness. Almost ever, I would have been dead wrong.

So far as I can tell and the evidence suggests, personal trainers are thriving, providing personally tailor fitness advice and training is a real growing industry. All you have to do is look on any job search website to see the dozens of adverts posted all looking to hire personal trainers. Looking for a reason for this first thing that came to my mind was that despite the trend of people taking more of an interest in their fitness and appearance was outstripping any possible damage being done by the economic conditions of today. Perhaps they would be doing even better in more auspicious times thanks to a new increased emphasis, particularly on men to work on their bodies and improve their physical fitness. However then I thought maybe the reason for its appearance immunity to recession is because it is simply not linked so consistently to the economic fortunes of the public as one might think.

Because another important angle to consider could simply be that those who might have been inclined to hire a personal trainer do not overlap much with those feeling the pinch of austerity. Which is to say that anyone who could afford the services of a personal trainer, which is of course something of a luxury, must surely be more financially secure than to be too poorly inconvenienced by the global economic downturn. This might be a simple imaging of the more wealthy but it certainly stands to reason that the austere conditions of the last few years have done little to affect the client base of the personal trainer.

Whatever the reason for the success of this profession, it is unclear if personal trainers will continue to thrive in the future or how long they can resist the ebb and flow of the global economy but one thing is for sure: it's a good time to be a personal trainer.

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Olympic Lifting for Speed and Power

Olympic lifts are complex movements that include the snatch, clean, jerk, and all the variations thereof. These lifts have been included in the world Olympic Games for decades, and there are readily available opportunities to compete in weightlifting as a competitive sport at any age, weight, or experience level. Today, we'll cover the benefits of adding these lifts to your own training programs for the purpose of gaining speed and power. You'll also develop greater body control and awareness, better coordination, and improved timing.

Slower lifts like squats and dead-lifts are great for developing muscular strength, and have their place in your programs, but do not match Olympic lifts for development of explosive power. The force production (most force in the shortest time) created in the clean and snatch have each been measured to be far greater than that of any traditional strength training exercise. In short, Olympic lifting WILL make you faster and more powerful.

When do I snatch? When do I clean? The snatch trains predominately for speed, while the clean stresses strength a bit more. Your best power snatch weight should be almost 80% of your best power clean weight. This shows you are achieving the best balance of strength vs. speed to demonstrate the most power possible. If one of those measuring points starts to fall too low, train to compensate. For example, if your power snatch drops to 60% of your power clean, you have become too slow for your strength. Train the snatch and snatch related exercises to increase your speed until your power snatch is again approximately 80% of your power clean.

These movements can be done safely by almost anyone. However, it is important to develop proper flexibility, strength, and structural balance before trying the lifts. Proper form is also extremely important! You can check out video demonstrations of the clean and snatch here, but I recommend spending a few sessions with a USAW Olympic weightlifting coach to get your technique down. Take your time getting the movements perfect before you add weight. Then push for new personal bests! Get into it. It will make you better.

Finally, remember to design your training with low rep sets for the Olympic lifts. These exercises are for speed and power; not for conditioning. After about 3-5 reps, your form will break down due to fatigue of the nervous system. It's not safe to keep going. Beside, the largest gains in speed and power (neuro-muscular adaptation) occur in those first few reps, anyway!

Use the lifts as they're intended, and they're sure to make you better.

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How Online Personal Training Works

We openly regard online personal training as alternative fitness training among individuals who can not physically go to a gym or fitness center. And, at the back of our mind, we are curious as to how effective it is?

It is understood that the demand of getting fit and living healthy is rapidly gaining its popularity. Online fitness clients spread the good words about how online fitness training work. But for those individuals, who knows nothing about how it works, you will be able to learn it right now!

Online Personal Training House Rules

Rule 1: Statement of Fitness Problems and Goals

In a virtual world, the only means of communication is either by phone or email. Obviously, most online fitness clients prefer email and Skype. Therefore, whenever you send an email or call your preferred online trainer, you must be specific with your fitness goal. State your problem right away! Do you want to lose weight in just 3 months? Or you only want to tone your body and build muscle at the same time. Always include the time as to when exactly you want to achieve your desired body. This is important among personal trainers, because they will check, at their end, what kind of online training services that would fit for you.

Rule 2: Virtual Fitness Consultation is a must!

If you are interested to try online personal training, you are required to follow virtual fitness consultation. How can this be done in a virtual setting? There are virtual personal training kits including assessment charts and forms that you need to answer. After submitting it back to them, a certified personal trainer will assess the results and will provide you feedback. Actually, there is no significant difference between fitness centers and online fitness businesses when it comes to fitness assessments. Both environments share the same rules and regulations about fitness consultation. You must understand that most online fitness training businesses run by certified personal trainers. Therefore, there is no reason for them to be at fault and not follow what they have learned when they are still working in fitness centers.

Rule 3: Online Personal Training Packages

Once you are done with all the fitness assessment, an online personal trainer will design an effective workout plan for you. Afterwards, you will be offered with fitness training packages. Online training packages include your fitness consultation, length of session, daily or weekly email and phone interview, customized fitness plan, nutritional recommendation, followup call, analysis after recommending the diet and fitness plan, tracking fitness progress, and giving out free workout videos.

The typical online personal training can only be done in a maximum of 8 week fitness program. Your progress depends on you. If you exert too much hard work and follow the recommendations given to you by your trainer, then it is a guarantee that you will see a positive result. In case you want to train further, your fitness trainer will tell what is best for you.

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The Process Of Picking a Personal Trainer

It's been about fifteen years since I first set foot in a gym and I've seen the good, the bad and the ugly. Had I known the things I do now, I could have avoided injuries, bad advice and progressed more efficiently. Regardless of the gym I go to, it sees as if we all sneak a peek at what the personal trainers are doing at some point. I know I do it and I notice it being done to me when I'm training a client. We're in a field where our profession is typically displayed in our backs. If that's not an attention grabber, then our actions are. If you work with a trainer or are looking to work with a trainer, you want to make sure your trainer is working to help address your specific requirements.

When you meet with a trainer, they should ask questions about your background, medical issues and injury history, before any exercising taking place. The exercises given should be to assess your form and posture to see what issues need to be corrected. The program they use for you should be specific to your goals and limitations. If your goal is weight loss and your trainer has you on machine after machine, then you do not have the right match. If you feel sore to the point where walking, standing up and sitting down are painful, you were probably over trained or exercised with poor form and were not corrected. Your muscles should not ache and you should not feel deteriorated after a session. If you do not feel sore at all and you are new to exercising, then your routine was not intestinal enough for you. Either that or you left with a big smile on your face because you spent the entire session chatting and laughing it up.

There are stages to progress that are implemented to prevent injury and help you to achieve faster results. With a good trainer, your form should get better, your posture should improve, you should get stronger, more flexible and feel better. Both you and your trainer should notice your progress. Feel free to ask questions and make suggestions about your routine. If you did not feel like you matched well with them trainer they assigned to you, ask for another one. You may want to continue training, just not with your trainer. It's your body and your money, their feelings are not your concern. Shop around and observe the other trainers, approach the one you think will work best with you. If that trainer is in the middle of a session, approach the front desk and get their info.

Conversely, do not get in the mindset that you have to find someone better.

Progress comes slow. If you've made some progress and have a plan, moving forward, stick with that trainer. Lock them up long-term. Chances are that there is someone else waiting for your time slot to vacate. The purpose of the trainer should be to guide you to exercising independence. For me, the biggest reward is seeing someone I trained come in and use all the things I taught them, on their own. At that point, their training with me is focused on pushing them to the next level.

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Consider the Culture When Choosing a Gym

Being in good shape and looking healthy are becoming more and more important. That's why people are increasingly turning to personal trainers to help them achieve their goals.

The Importance of a Personal Trainer

Too often people join a gym with no plan. They figure that they'll run a little on the treadmill, maybe use a few weight machines and call it good.

When they've seen no results several weeks later they decide working out is not worth their time and they ditch the gym.

One of the best things you can do to get your fitness plan jump started is to hire a personal trainer, even if it's only for a few sessions.

When you arrive at the gym, your personal trainer will have a whole itinerary already planned for you, going into a gym by yourself can be particularly daunting. There are numerous confusing machines and massive free weights. For someone who is new to gyms or gym culture, you may not exactly know what to do.

If the idea of ​​starting out with a trainer is intimidating, here are some tips to get you started on a good work out, allowing you to get into shape before joining up with a personal trainer .

Warm-Up

First, a warm-up of some kind is a good idea. Stretch both your legs, torso and arms for about five minutes total, making sure you hold each stretch for about fifteen to twenty seconds. Then begin the warm-up to the rest of the work out. Try jumping rope for about five minutes or so. Make sure the warm-up is something that verges on aerobic and gets your blood pumping. Breaking a little bit of a sweat is ideal in your warm-up.

Cardio

Now that you are warm, head over to the treadmills, ellipticals or stationary bikes. These machines will allow you to get a real cardiovascular workout, arguably the most important part of a workout. Run on the treadmill at a good pace for fifteen to twenty minutes straight, or do a session on the elliptical or bike for that same amount of time as well. Once you feel confident in using these stationary pieces of equipment, try mixing it up, with ten minutes on one machine and ten minutes on another. Ideally, you want to do about thirty minutes of cardiovascular workouts per session, though it may take some time to work up to this.

Weight Training

After the cardio, you will want to do weight training exercises. These can be on the machines that are in the gym, with the free weights or with a combination of the two. To start however, plan your workout around the machines as they are much safer and easier to use. Do weight workouts that are on opposite muscles. For example, do a set of curls that work your biceps and then a set of pull downs that work your triceps. Try to work out your entire upper and lower body on a variety of these machines, depending on what is available in your gym. When you are feeling confident in your strength, consider moving on to the free weights.

Weight workouts can be customized to your unique activity.

Cooling Down

To cool down, you may want to do sit ups, push ups or jumping jacks. Once you have done a set number of those, stretch out again, so that you body can begin recovering for the next work out.

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Sandbag Training for Ladies

Ladies, here is how you too can do sandbag training. It is not just for big guys. You can do it too. Just use smaller workout sandbags, or do less reps.

Either make your own exercise sandbags or buy one from many of the online merchants who sell them. You need to match your size, strength, and power ability with the right size sandbag. Notice I said “size and weight”. Many fitness sandbags come in a small size that hold about 40 pounds of sand. But did you know that they can also hold about half that weight of rubber mulch pellets? Or, you can fill it only half full with only 25 to 30 pounds of sand. Most medium sized sandbags hold 70 to 80 pounds of sand. But the same size can be loosely filled with 50-65 pounds of sand. The benefit of filling any size sandbag only partially is that it gives even more of the shifty sand effect, which actually makes it better exercise for your stabilizer muscles. Again, you can use rubber mulch pellets to cut the weight in half instead of sand. Many large sandbags hold from 80 to 120 pounds of sand. But they can also be filled with only 40-60 pounds of rubber mulch pellets.

There are the options for either partially filling your sandbags with sand or using different filling material. You can also use wood pellet stove fuel. These pellets can be gotten at home centers and farm supply stores. Keep in mind that different sizes and weights of sandbags can be used for different exercises. To protect your hands, you can use leather work gloves.

Regardless of your size, some exercises are so hard that you can only do them with a small sandbag. Pushups with the sandbag on the back is one of them. Many experts consider it superior to bench presses. And it sure is a lot safer. An exercise I call the X-lift is another that is hard to do with anything other than a small sandbag. It is done by drawing an X across the body with the sandbag from next one foot on the floor to above the opposite shoulder in the air. Then repeat the other way. Again, use less weight.

Both the X-lift and pushups are hard to do for guys with a small sandbag. So lighten yours up accordingly, and do less reps.

A medium sized sandbag, that is one that weighs from 70 to 80 pounds, is what most guys train with. And it is usually power training, which does fast movements in higher reps. You can simply do the same movements in much lower reps, and it will be strength training for you. One such exercise is the smackdown. It is a modified snatch. The sandbag is lifted from the floor near one foot and carried over the head, and smacked down near the opposite foot. This is a good exercise for you to simply drop down to the small size sandbag. Otherwise, use less sand, the rubber mulch, and / or do less reps.

One more favorite medium sandbag exercise is the lateral throw. Lift the sandbag from the floor again from one side of the body, and throw it across the other side of your body as far sideways as you can. Make sure your dog or cat is not in the room. Again, ladies, either the small sandbag or a medium sandbag with much less weight is the way to go. And, of course, you can do less reps.

So, ladies, even you do your exercise, consider using sandbags. Either make your own or buy from an online merchant. But be sure to keep it safe and keep it fun.

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