Whether you’re brand new to exercise and don’t know where to start or you’ve been working out for a while and just need some new ideas and a little motivation, we can help. Allow our certified personal trainer to assist you in developing a personalized workout routine that will help you reach your fitness goals.
Benefits of working with a personal trainer include:
1. Why is it important that I check with my physician before I start an exercise program?
The primary reason is that a personal trainer is not a doctor and cannot assess your current physical or mental state. Depending on your age and health history, there may be some important tests the doctor performs before you begin exercising. He may have recommendations for the types of exercises you should perform. We have a questionnaire that will help determine if you need to see a doctor before beginning an exercise program.
2. How often should I exercise?
In general, it is recommended that you start with 3 exercise sessions a week. Over time, you can progress to 5-6 days a week. If you progress slowly, and vary your exercise routines, you will avoid any overuse injury or exercise burnout. This is why it is important to seek advice from a fitness professional.
3. How long will it take before I see results?
Generally, it takes 6-12 weeks before you begin to “see” results. What type of results you see is very individual and depends on your baseline fitness, how hard and how frequently you exercise, and what your goals are. More importantly however, you will feel the results of exercise almost immediately. We try to de-emphasize the obsession with the visual results, and pay more attention to all of the other wonderful things exercise can do for you like increase your energy, reduce stress levels, and improve your strength.
4. I’ve never exercised before, is strength training safe for me?
Strength training is safe for most everyone, but we always recommend that you check with your physician if you have any doubt. As long as you start slowly, and do not try to progress too quickly, you will find wonderful benefits from weight lifting. There is a difference in pain and a good muscle burn. A personal trainer can help you distinguish between them and help you prevent injury.
5. Do I need to diet as well as exercise, or will exercise alone give me good results?
We try to discourage diets, as they are often only a temporary fix for a long-term problem. We do highly encourage healthy eating through permanent behavioral changes that you can live with. A healthy diet, combined with adequate exercise, will help you achieve your desired goals much faster than either diet or exercise alone. And, exercise and healthy eating together will ensure that you keep off any excess weight for the rest of your life!
6. What exactly does a personal trainer do?
A personal trainer serves as a coach, teacher, and motivator. It is the personal trainer's job to use the information you and your doctor provide to establish specific goals, design an individualized program, and help keep you on track towards getting results.
6. Will you put me on a diet?
Personal trainers cannot legally tell their clients what foods to eat or give meal plans as they are not degreed nutritionists and, it is against our scope of practice to give advice on specific supplements that our clients should take. However, what we can and will do is review the foundation of healthy nutrition, and assist clients in tracking their nutrition through food logs to create awareness and accountability.
7. How much will it cost me?
We want personal training to be accessible to everyone, so we are charging just $30.00 for a half-hour session. The session can be attended by two people, if you wish. “Buddy” training is encouraged so that you can learn together and exercise with a workout buddy on the days you aren’t meeting with a personal trainer.
8. What can I expect from a workout?
After you’ve been cleared to work out and depending on your particular fitness goals and physical needs, your first few sessions may look something like this:
HYDRATE - Please make sure you are properly hydrated with water. If you don’t typically drink much water, at least have a big glass of it two hours before your workout and another one an hour before. Otherwise, you are facing premature fatigue and unnecessary muscle soreness and cramping. It’s very important to drink water throughout the day to aid in the effectiveness of your workouts.
WALK - Walk on the treadmill for ten minutes to warm up your muscles and get your body ready for more strenuous exercise. Walk at a pace that will make you breath heavy and break a sweat but not so fast that you can’t carry on a short conversation.
STRETCH - Stretch out all your major muscles to get the blood flowing to them and to prevent injury during your workout. This may take from five to fifteen minutes, depending on your particular needs and goals. Hold each stretch for about ten seconds and don’t jerk or bounce, to prevent tearing.
LIFT - Now it’s time for strength training. There are diagrams on each machine in the weight room, telling you what part of the body is worked during the exercise. Pick three or four machines that work the upper body and lift as much weight as you can for 10-15 repetitions. Rest for a minute or two between machines then repeat all exercises in the same way. (For your next workout, change the machines to those focusing on the lower body.)
CORE - After you finish with the machines, it’s important to strengthen your core muscles. These are the muscles that attach to your spine and keep your body stabilized. Get a mat and lie on your back to perform sit-ups, crunches, and leg lifts. If you can’t get all the way on to the floor, you may use a stability ball for crunches. Try starting with ten of each and plan to add to it as your strength increases over time.
COOL DOWN - A cool down period is important to prevent dizziness and to help your body make the most of your workout. Simply stay moving for ten minutes afterwards. Don’t sit down, and drink plenty of water to replenish what you lost in sweat.
REPLENISH - Drink another glass of water. You don’t need a sports drink unless you just worked at high intensity for over an hour, nonstop. Eat a light snack with some protein in it to help nourish and repair the muscles you just worked.
REST - Your next workout should be no sooner than twelve hours from now. You may experience some soreness, which is normal and means your body is working at getting stronger. Don’t work out every day. It’s important to take a day off each week.