The Benefits of Personal Training

Alex MartinoPerspective Trainees

How can a trainer help?• What can a trainer help you do?• Get started on a workout regiment• Learn and use proper form and technique• Achieve your goals (safely)

How do you pick the right trainer?• With so many trainers, how do you pick the right one?• Try one out at your local gym• Look at qualifications and style• Look online through an accredited organization• Ask yourself how well they teach

• Do they teach what you want for your specific needs?

What is Personal Training?• Augment health for the general population• Techniques Included• Weight Training• Cardiovascular Training• Flexibility Training• Nutrition Counseling

Weight Training• What are the benefits of weight training?• Protects bone health and muscle mass• Disease prevention• Burns more calories

• Different Types• Isometric Resistance – Contracting muscles against a non-moving

surface (push up)• Isometric Strength Training – Contracting muscles through a

range of motion (weight lifting)

Cardiovascular Endurance Training• Helps maintain a healthy weight• Reduces the risk of heart and other diseases• Improves state of mind• Increases body’s efficiency• Heart stronger = more blood pumped

Cardiovascular Interval Training• What is it?• Workouts combining short, high intensity bursts, with slower

recovery ones• Benefits?• Works aerobic and anaerobic systems• Increased tolerance to build up of lactic acid

• Causes muscle cramps (supposedly)

• Safety Precautions• Warm up before any workouts• Assess baseline fitness levels• Train on a smooth, flat surface

Flexibility Training• Types:• Static Stretching• Ballistic Stretching• Dynamic Stretching• P.N.F Stretching

Static Ballistic

Dynamic P.N.F

Static Stretching• Increased flexibility and range of motion (ROM) in joints• Static stretching is very specialized for different muscles• Example: Groin Stretch• Sit down and push soles of your feet together• Press knees toward the ground until you feel a stretch

Ballistic Stretching• What is it?• Using body momentum to increase ROM

• Benefits?• Increased ROM in muscles

• Safety Precautions• Don’t be overly aggressive• Increased flexibility may be temporary

Dynamic Stretching• Motions used are similar to those athletes use• “Functional Stretching”• Body gets used to certain motions, they become easier

• Examples:• Arm Circles• Leg Raises• Walking Lunges

• Studies are showing it may be safer than Ballistic and Static Stretching

P.N.F Stretching• Proprioceptive Neuromuscular Facilitation Stretching• Used to enhance active and passive range of motion• Several different techniques:• Contract Relax – placement of the target muscle to a relaxed

position• Hold Relax – restricted muscle in a position of stretch• Rhythmic Initiation – active assistive movement of muscle• Rhythmic Stabilization/Alternating Isometrics – weight bearing

stretch

Nutrition Counseling• Get help from certified professionals• Learn about all aspects of nutrition and its effects• Benefits?• Increased energy• Low cholesterol• Reduced blood pressure• Reduced risk of heart disease and stroke

Certifications?• Top certification organizations:• ACSM = American College of Sports Medicine• NASM = National Academy of Sports Medicine• NSCA = National Strength & Conditioning Association• ACE = American Council on Exercise

ACSM• Top certification• Tons of networking experience• $500-$700 for study tools• Need 4 year degree

NASM• Several different certifications:• FNS = Fitness Nutrition Specialist• WLS = Weight Loss Specialist• YES = Youth Exercise Specialist• SFS = Senior Fitness Specialist

• Trainers could be certified/well versed in many different areas

NSCA• Certifications in several fields, including TSAC (Tactical

Strength and Conditioning)• Takes into account use of supplements• Teaches about dangers and use of energy drinks

ACE• Lowest of the shown organizations• 4 year degree not needed• Website extremely personalized and in depth• Trainers all around the country

Video• Client Psychology

• http://www.youtube.com/watch?v=J_g8R1pOfa4

References• http://

www.everydayhealth.com/fitness/benefits-of-personal-trainer.aspx

• http://en.wikipedia.org/wiki/Personal_trainer• http://

www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx

• http://www.livestrong.com/article/522212-a-list-of-the-benefits-of-cardiovascular-endurance/

• http://sportsmedicine.about.com/od/tipsandtricks/a/Intervals.htm• http://www.slideshare.net/pdhpemag/types-of-flexibility-training• http://www.health-and-home-fitness.com/static_stretching.html• http://

www.complete-strength-training.com/ballistic-stretches.html• http://

www.fitday.com/fitness-articles/fitness/stretching/benefits-of-dynamic-stretching-in-overall-fitness.html

• http://en.wikipedia.org/wiki/PNF_stretching• http://www.ibx.com/individuals/member_resources/health_welln

ess/nutrition_counseling.html