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The emphasis on personal training should come from the personal trainer's understanding of what works best for their client. It is not just about pushing someone hard, but more about working out at an effective level to achieve their goals. Many people need only one session to get them on the right track, ensure their program is balanced, and answer their questions. Personal training is fast moving away from the image of having a personal trainer stand next to the Athlete shouting at him/her to work faster/harder, without consideration of the wealth of variables that can be tweaked to ensure quick results. There are many personal trainers who offer their clients a range of services from exercise testing to Postural exercises to helping with habitual Behavior change. CERTIFICATION IN THE UNITED STATES Certification is offered by several reputable Organization s. Previously, anyone could start an "organization" and send out certifications. In 2001 , IHRSA , the leader in the commercial fitness club industry, asked that clubs hire only personal trainers who have earned certifications with Third-party Accreditation from a nationally recognized certification commission. Of over 400 certifications in the fitness industry, less than a dozen are considered legitimate. Those with the most legitimacy require a bachelor’s degree in a Health field, examinations, and Continuing Education credits. (It is important to remember that Gym s may still have risky personal trainers on staff). A Certified Personal Trainer will have the letters "CPT" after his or her name. The premier certifications in the industry are: NSCA, NASM, ACSM, and ACE. Those listed as legitimate include:
There are several disreputable mail-order "certifications", and several certifications which are simply inadequate. Clients should always be sure to ask where their personal trainer was certified. Programs which do not require a College degree or at least 75 hours of classroom instruction should be carefully scrutinized. In addition, any reputable program will require both CPR certification and at least ten hours of continuing Education per Year . A college degree does not guarantee certification if a personal trainer cannot pass their exam! Being certified as a personal trainer does not entitle one to make any recommendations on Diet and Nutrition , nor can they make claims of "treating" any condition. Personal training certifications should ''NOT'' be confused with other certifications (both of higher and lower quality) in the fitness industry, including:
ACE:
ACSM: National Athletic Trainers' Association / Board Of Certification :
TYPICAL PERSONAL TRAINING SESSION Health and Fitness Screening Any reputable personal trainer will first do a health screen to make sure the client is clear for exercise. If necessary, a Doctor 's consent may be obtained. A Waiver is typically signed to release the personal trainer of Legal obligations. If a personal trainer skips this step, be extremely wary. Personal trainers will usually proceed through an intake evaluation, either verbal or written, to identify goals and concerns. Fitness testing may follow, usually measuring indicators of physical fitness. These tests may include tests of Strength , Flexibility , and Cardiovascular Endurance . They rarely test for Coordination . In addition, body Composition ( Body Fat ) is often evaluated. Specific numerical measurements of body fat and Cardiovascular health can help clients to set new goals. Completing a Session A complete routine will include a warm up, cardiovascular or strength exercises, and a cool down followed by Stretch es. A good personal trainer will add Coordination exercises, such as Balancing on a wobble board. The areas of the body that are frequently tight and need stretching are the Hip Flexors , the Lower Back , and the Pectoral ( Chest ) Muscles . Not every personal trainer will match perfectly with every Client , so it is important not to Judge the profession based on one individual. Personal trainers have different styles, some more aggressive, some more supportive. It is therefore important for clients to "shop around". Muscular Exercises Personal trainers will teach clients a regime, emphasizing proper form and Posture to prevent Injury . Good personal trainers will show clients which exercises are helpful and which are a waste of time (such as outdated Abdominal routines). Often, beginners find that they have been lifting weights that are too light (if they are able to do more than 12 repetitions) or too heavy (unable to do 8 repetitions). Many Male clients must be taught to go down a Weight and Stress a slower, more Control led, Tempo . Often Women must be reassured that Weight Training is unlikely to make them look overly muscular; most Supermodel s are regulars at the gym. Women can lift heavy weights “like a guy.” They will not achieve the look attained by Female Bodybuilder s who may be on Steroid s with extremely low body fat. Legitimate personal trainers will emphasize compound, functional exercises. Most Machine s are appropriate for Rehabilitation or auxiliary purposes, and no program should be centered strictly around machines. Certain compound exercises are considered basic and primary in everyday Life , replicating functional Movement s. Although clients often want to bypass the first step, routines should begin by building a functional muscle base first. Functional exercises should be the foundation of any strength training routine. These include:
Functional pushing and pulling with the arms:
Auxiliary/isolation exercises can be added once a base of muscle is developed. It is impossible to see if these exercises are even advisable for at least three to six Month s. Functional exercises work all these body parts and significant development will be seen with functional exercises in Proportion with the rest of the body. Isolation exercises are not necessary, and many bodybuilders find that they never need to add them. Still, some people naturally will find one part of their body lagging behind the rest Aesthetic ally. In order of importance:
Exercises which are inadvisable:
When in doubt, visiting a personal trainer is the simplest way to design a program and answer questions. PERSONAL TRAINING MYTHS Spot Reduction / Six Pack Spot reduction is the belief that a focus of exercises in one particular area will stimulate Weight Loss in that area. This is commonly misrepresented through Television ads claiming to reduce weight around certain areas of the body using particular products. Weight loss is a function of Age , Sex , and Genetics . Therefore, fat will be lost throughout the body based on an individual's body Chemistry . Regardless of how many crunches or Sit-up s performed, strength exercises only work the muscles beneath the fat. Weight gain tends to center around the Hip s for women and around the Belly for men. Both groups are anxious to Combat the issue. In both cases, diet and cardiovascular exercise is the only solution. Unfortunately, especially in the older Population , there is a false perception that stretching an area will slim it down. This perception often originates in those who attend yoga Class es and falsely believe that yoga is strictly stretching. People lose weight through yoga because of the calories burned through the activity, not the stretches themselves. Women and Workouts Largely because of exercise trends in the 1980 s, exercise has gotten a bad rap. Women were often given 10 exercises just for the glutes, not to mention the rest of the Body . Unfortunately, rampant Sexism had a lasting effect. Recommendations were paternalistic, treating women as if they were too delicate to do real exercises. Women were told that exercises would make them look Beef y, were told to do over 20 repetitions, and were given worthless routines. It is no wonder that women now believe they must be at the gym for an Hour everyday in order to get into shape. This perception is false and puts women at a dangerous risk for overexercising. Women naturally start out a with less muscle mass and more fat mass than men. They don't have nearly as much Testosterone . Women who work out like men will never achieve a bulky physique, as it is Physiologically impossible except with the rarest genetics. Even then, years of effort are necessary in order to "bulk up". Without steroids, any effort on the part of women to "bulk up" will result in a physique similar to the muscle tone of models frequently seen on the front of popular fitness Magazine s. Natural female bodybuilders attain that look and then severely cut their body fat in order make muscles appear more pronounced. Higher Repetitions Stimulate Fat Loss The general belief is that by increasing the number of repetitions of a particular exercise performed, the amount of fat loss will be increased as well. This is false. Fat requires Oxygen to burn, and the extra 20-30 seconds of an increased set duration is not enough to stimulate fat burn, which takes closer to 30 minutes of Aerobic Conditioning . In fact, by decreasing intensity in exchange for extra repetitions, it is possible to burn ''less'' fat. Lower Abdominal Many “lower ab” exercises are simply ineffective and dangerous. These exercises in fact focus on the iliposas ( Hip Flexors ) as opposed to the lower abdominal region. Since the abdominals contract Isotonic ally (together), it is impossible to focus on one single portion of the abdominal muscle group. The function of the lower abs is to curl the Spine , bringing the Pelvis toward the chest. Exercises which involve lying on the Floor and raising straight legs from the floor towards the Ceiling not only are dangerous for the back, but are ineffective for lower abdominal work. Simply keeping legs raised and curling the lower spine off the floor is sufficient. FEES IN THE UNITED STATES Most personal trainers charge either a flat per-session fee or an hourly fee. However some may charge a monthly, or even yearly fee. It is rare to find personal training services for under $20 per hour except in rural areas. Although Celebrity personal trainers charge thousands of Dollar s, typically charges are closer to the range of $60 to $100 an hour or per session. Many fitness centers offer promotions that include a series of diet and exercise routines, typically involving a few sessions with a personal trainer, and often personalized workout programs. SEE ALSO EXTERNAL LINKS
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