Career Personal Training

It’s now time to design your sample weekly fitness program. Decide on which days you’ll exercise and on which you’ll rest. Decide which activities you’ll do on each day and for how long.

Remember, you need three to five cardio workouts of varying intensity and duration. You should ensure you include a bit of interval, agility and balance training within your routine. You also need two muscle­conditioning workouts that will involve exercises for your lower body, upper body and torso. Ensure you save lots of time to stretch and relax. Oh, yeah, and don’t forget your Kegels and you-know-what once a week.

When designing your program, it is imperative that you set an ideal and a maintenance goal. For example, your ideal cardiovascular goal may be five workouts per week, but your minimal goal will take into consideration weeks when you are really busy at work, not feeling so hot or away on holiday. This will prevent you from getting off track and backsliding. This maintenance goal will be the minimal exercise you will commit to, even if life is rough. This will ensure that you maintain your level of fitness. Generally, if you manage to do one good, high­intensity cardio- and muscle-conditioning workout in a week when things are crazy you will maintain your fitness, provided you maintain your program during weeks in which events cut you more slack. Take the time now to record your ideal exercise goal and your maintenance exercise goal.

Ideal Goal

Maintenance Goal

I suggest you review your program design every four to eight weeks. Make some changes. Introduce a new activity. Learn some new exercises. Change the order and sequencing of your workout days; this is where the investment in seeing a personal fitness trainer for a couple sessions will payoff. Don’t make the mistake of designing one program and relying on it for improved health and fitness for years to come. Regular change, a minimum of every two months, is fundamental to ongoing progress.

Should You Work Out if You’re Not Feeling Well?

Whether to work out while unwell concerns many exercisers. Although more research is needed, the general guideline is that if you have symptoms of a common cold, with no fever and all symptoms above the neck, moderate exercise such as walking should be okay. However, if your symptoms include fever, extreme tiredness, muscle aches or swollen lymph glands you should refrain from exercise until you get better. When you do start exercising again, progress slowly and gently. Even if you do have to take a week or two off because you’re feeling under the weather, it really won’t make that much difference to your ocerall fitness level if you’re consistent with your program of the rest of the time.

If you get sick often, why? Is there something you can do about it? Once you’ve getting exposed to a virus, the likelihood of your getting sick depends on a number of factors, including advanture age, whether you smoke, high levels of stress, poor nutrition and lack of sleep.

Exercisers frequently report that they experience less sickness than their sedentary peers. (The American Council on Exercise reports that 61 per cent of 700 recreational runners studied had fewer colds after they began running, while only four per cent reported the frequency had increased.) During moderate exercise, various immune cells circulate through the body more quickly and are better able to kill bacteria and viruses. So every time you go for a brisk walk your immune system receives a boost that could increase your chances of fighting off respiratory infections.

Exercise won’t guarantee that you won’t get sick. In fact, sometimes too much exercise can put you at greater risk of developing a virus. A high per centage of marathoners and triathletes get sick immediately after a big event. The theory is that too much exercise may suppress the immune system and make you more susceptible to catching viruses.

Here are some general tips to reduce your odds of getting sick.

Eat well: The immune system depends on many vitamins, minerals and sufficient caloric intake for optimal functioning. Make sure you consume plenty of fruits, vegetables and grain products and drink a minimum of eight glasses of water per day.

Get lots of sleep: The American Council on Exercise reports that major sleep disruption (three hours less than normal) has been linked to immune system suppression.

Exercise: Include moderate levels of exercise in your weekly schedule to ensure your immune system receives a regular boost.

Avoid overtraining: Space vigorous workouts and race events as far apart as possible. Allow for adequate recovery periods and rest days.

Your View from Here

When a fit and healthy 19-year-old throws a ball, then sprints across the lawn to retrieve it, she is the picture of a perfectly tuned machine. Neurons fire rapidly, telling muscles to contract and release; lungs take in oxygen almost without effort, while a -strong heart pumps oxygen-rich blood through supple arteries.

What happens to that 19-year-old’s body 10 years later, 20 years later, 30 years and more, later if she, like so many of us, gives up chasing balls and begins leading a largely sedentary life? She loses muscle. She loses strength. She is not able to walk up stairs, let alone sprint across the lawn. Her lungs become less adept at taking in oxygen. Her heart weakens. Her bones thin. Her body fat increases, and she tires at the least exertion. She becomes the picture of frail old age.

Is this inevitable? We now know that it’s not. Sure, there’s not much you can do to stop the graying hair and the wrinkles, but scientists have found the true fountain of youth. It’s called exercise, and it can stave off many of the physical changes commonly attributed to aging. A little bit of cardiovascular conditioning, muscle training and good nutrition can preserve muscle tissue, strength, bone density, heart health, energy levels and functional performance. There is no magic pill or drug that can do this for you. Putting one foot in front of the other, making your muscles and heart and lungs work is the key. If you don’t use it, you lose it. So start using it and not only will you not lose it, you may be surprised at how much you actually gain!

Good luck and stay fit - physically, mentally and spiritually!

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For all thouse of you who have a passion for personal fitness training and need more information about personal trainer education, please visit our website.

There are a hundred lots of home fitness equipment nowadays that are sold in the market. Do not make the mistake in buying something and then regretting why you bought it after a day or two. Home fitness equipments vary and you should always have one good reason to buy it. Don’t believe on everything commercials tell you about the equipment. Some equipment may seem easy to use on television but in fact will not really work for you. Try to ask yourself first of these questions before you grab your wallet and buy that equipment.

Do you need it? The equipment should suit your interests and needs. The activities that you will do with that equipment should be challenging and something to enjoy on. Buying equipment is never a guarantee that you will use it especially if it is something new that makes it harder to use. Make sure that you already know the equipment and that it is something that you already tried in a fitness club. Start from buying small equipments that are aligned to your interests.

Can you afford it? Don’t be fooled with the thought that you will be forced to use something because you spent too much money for it. Expensive equipments are never an assurance that you will use them or that they are effective for you. Always consider how much are you willing to pay for certain equipment. Also ask yourself if it is worth it. Always check on the quality before you buy equipment. The price may be too low but consider that the quality can also be low. Or it may be expensive but then the quality is not that good. You can try choosing on cheaper alternatives but not sacrificing the quality of the equipment.

You may also want to check out for some used equipments. Most of the time, this is where you find a better deal. You can even find equipments that do not seem to have been used at a very low rate. Or you can find the equipment 3 months old but the price is almost half the original.

Do you have enough space for it? This is often what buyers forget to consider. Try to consider first where to place a treadmill before buying it. Before you buy something, make sure you know where you will place it. Your place may not accommodate the equipment. Plan ahead and make sure that the equipment can be placed in your home without causing any hassle.

Is it safe for you? If you have existing conditions, be sure to check with your doctor to make sure that the equipment will be safe for you. Some equipment may be painful to use and might cause harm to your body. So make sure to try it first be fore you buy it.

It also suggested that you first consider if a gym near you already has that equipment. You can save money by just registering to that gym and use that equipment compared the price you will spend if you will buy that product.

Buying fitness equipments should be bought with consideration. Do not buy by impulse. Always ask the opinion of a professional gym instructor before you buy something.

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For a career in personal training and information about personal trainer education, please visit our website.

Kettlebells are a relatively new addition to many exercise classes. They look like a ball with a handle and are used for building strength. They can be used with a variety of exercises and can provide yet one more way to shake up your routine and add variety to your workout. Learning to use them properly is important, and there are certifications to help you do so.

History

While they are new to the fitness world, Kettlebells were originally used by Greek athletes thousands of years ago. The early bodybuilders of the 1900’s preferred them for their strength training workouts. By the mid 1900’s dumbbells were sold with handle attachments to turn them into Kettlebells. At this time they were used in Europe, Canada as well as America. The first Kettlebell competition took place in Russia in 1948, and soon after it became the national sport. Today personal trainers use them in their sessions and many health clubs offer classes with Kettlebells and to help add variety to their class schedule.

Time Frame

The actual certification process is quick. Getting certified in using Kettlebells level-I involves taking a weekend course. There is also a level-II course with more advanced exercises, which runs over weekend as well. If you want to take your training even further, there is a Functional Movement Specialist certification. This program teaches you to assess your client’s movement patterns and the teach exercises that will help to correct any abnormalities or weakness. This course runs over weekend time frame as well.

While the certification process is quick, you must be physically strong enough and adapt at the actual exercises first. Depending on your current fitness level this could take some time.

Features

In a level-I Kettlebell certification course you will start by learning how to lift the kettlebell correctly, the functional movements used in a Kettlebell class, learn to monitor your clients and correct their form and technique, and receive instruction on incorporating Kettlebells into other workout routines. In a level-II certification course you learn more advanced exercises and how to test your clients strength. To pass you must be able to demonstrate your ability to do demonstrate exercises like the pull up, pistol, windmill, bent press Viking push press, and the clean and jerk.

Considerations

Since these courses are only a weekend long they assume you have some knowledge of anatomy and physiology. It is an investment as the basic level one course could cost over $2,000. If you do not pass the test the first time, you may have to pay an additional $500 to retest. Level two certification is approximate $2,700. The Functional Movement Specialist certification cost close to three thousand dollars.

Warning

If you are going to start training with Kettlebells in preparation for certification, make sure you train in person with an instructor. The Kettlebells weigh anywhere from eight pounds to close to two hundred pounds, and many of the movements involve swinging the Kettlebell into position. You need to have a properly trained instructor watch your form as this type of exercise can have a high risk of injury. Once you know how to monitor your own form and lift the Kettlebell correctly, you can then train at home with DVD’s.

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For more information about personal trainer education, please visit our website.

Weight training, also known as strength training, is not just for the aspiring body builder, everyone can benefit from weight training. After all it is with weight training that we build muscles and muscles keep our metabolism strong and a healthy metabolism means more energy. So it shouldn’t surprise you to learn that weight training is actually an appropriate and beneficial form of exercising for older adults.

As we age, our bodies experience physical and physiological changes. Weight training for senior citizens can improve those changes so that older adults can remain active and mentally sharp well into their aging years.

With age, muscles lose mass and strength, joints become stiffer and can even develop arthritis, making it difficult and even painful to move. One’s sense of balance can be thrown off kilter causing falls, that may lead to broken hips and many times the need for long stays at the hospital. Strength training puts back muscle mass, as well as muscle strength that has been lost.

Muscle strength not only aids with movement but also aids with balance, so strong muscles will prevent many of the falls and injuries that cause the elderly to be hospitalized and immobile for long periods, if not permanently. Weight training will keep joints limber which reduces the stiffness and pain that causes many people to become inactive.

Immune systems become weaker making the elderly more susceptible to serious illnesses. Concentration and memory also become harder as we get older. Elderly people who do not exercise at all are at a much higher risk for becoming immobile and requiring long term care such as in a nursing facility, than elderly people who do exercise.

Weight training strengthens the immune system helping senior citizens to avoid illness and the expensive doctor visits and prescription medications needed to treat various illnesses. It is well known that after the age of 50 many of the diseases that can cut a life short develop within inactive bodies. By strengthening the immune system through weight training, one can build their resistance to different illnesses, as well as developing the internal strength the body needs to battle more serious diseases.

As we age, our skin loses much of its suppleness which results in skin that just hangs, usually downwards, on the body. Weight training for the elderly renews much of the suppleness to the skin that aging can take away. Skin will be tighter with less hanging on the body which can also help the elderly to feel more comfortable with their bodies.

Studies have shown that the elderly are at a higher risk for the development of depression and other mental disorders than younger adults. So from a physiological perspective strength training helps the body to manufacture greater amounts of hormones which are naturally made by the body.

These hormones help the organs and systems of the body including the brain to do the work they do. Hormones help the brain with processes such as cognitive thought and memory, and hormones hugely contribute to how we feel and respond to different things. Senior citizens who participate in weight training programs report fewer instances of feeling depressed than those who do not exercise.

Weight training has also been proven to slow the progression of the natural effects of aging, and even thwart the development of such conditions as dementia. Exercise programs brought to senior citizen residents in nursing homes has also been shown to help those who have lost mobility to regain some movement and even improve mental functioning. If you work with the elderly in a nursing home setting, consider bringing the benefits of weight training to them.

It is recommended that a weight training program for the elderly be guided by the expertise of a certified personal trainer.

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For more information about personal trainers and personal trainer education, please visit our website.

What Kind of Personal Training Qualification Should You Get?

There are many different kinds of personal training qualification available. Many different people take part in personal training, so this consideration may influence the kind of course you do. If you want to work with people in a rehabilitation setting for instance, you would probably need different qualifications than those who simply work at a gym.

Then again, you could be really interested in seniors and want to make helping them to remain as fit as possible into their old age your prime career, then your personal training qualifications would need to be slanted towards this goal. Or it could be that you have a particular interest in helping children or adults with a mental disability to enjoy the rewards of getting fitter. Your personal training qualification in this case should include special training in how to work with people who are mentally challenged.

Of course, you may have already worked in any of these scenarios while fulfilling the obligations of another career. This will certainly make it easier for you to gain employment in your chosen area. That very necessary personal training qualification will add to your resume and enable you to take up employment where your interest lies, as well as giving you an edge over the competition - those who don’t have any personal training qualification.

Even if you are only interested in doing volunteer work with these people groups you really should have personal training qualification to ensure you know all things pertaining to your work. Only in this way will you be able to carry out your duties in a safe and responsible manner. With your personal training qualification tucked into your pocket you will have the confidence to go ahead and apply for many positions of interest and know that you have the ability to do them satisfactorily. Having this sense of confidence is what makes one person stand out above another.

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For more information about a career in personal fitness training and personal trainer courses, please visit our website.

Marketing For Your Fitness Personal Training Business

How many fitness personal trainers do you know who have a bulging tummy, flabby butt, a little arm muscles with scanty knowledge and skills required of a professional fitness personal trainer and yet they are very successful personal trainers? Some of these fitness trainers probably do not even have a qualified personal trainer certification not to say a string of qualifications. I am sure that you have met a few of them if you are in the personal training industry. Why do people trust these trainers who are out of shape and non certified personal trainers?

Now, take a good look at yourself in the mirror. You are a graduate of several renowned fitness personal training institutions with a string of recognized certifications. You are a strapping handsome hunk with well toned beautiful muscles on all the right places with an almost a perfect body fat ratio but your fitness personal trainer business is falling far behind others who are not as well qualified or look as good as you. Why is that so?

Well, the answer to that question is that they know what marketing is all about and you do not. It is as simple as that. You see, even if you have wonderful products and services but nobody knows about it or is convinced enough to buy them, then you will have zero sales. That is a fact of the business world. The same principle is also applicable to your personal training business.

Big businesses spend thousands and millions of advertising dollars in marketing their products and services knowing it will bring in the clients and profits many more times than what they spent marketing and advertising. Well, you do not need have to spend that kind of money in your personal trainer business but by just having the knowledge on how to market yourself and then turn that knowledge into action should be you a steady influx of clients.

Your prospective clients really do not know how good you are or how qualified you are, so how are they to know that you can really help them achieve their health and fitness objectives? You may be very highly qualified, but to that fat guy out there, he really does not know the difference between one fitness personal trainer qualification from another. So how are you going to get that fat prospective client to conclude that you are right personal trainer that they are looking for?

So, go get some marketing training for yourself and read up books on sales and marketing techniques especially those written for self employed professions such as like real estate sales or insurance sales techniques then redesign the sales and marketing techniques to suit your fitness personal trainer industry.

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To know about personal trainer education and tips on marketing you fitness training business, please visit our website.