Cleveland Personal Training

Welcome To Your Source For Personal Training In Cleveland

Hello and thank you for stopping by.  If you are interested in personal training in Cleveland, Ohio, you have come to the right place.  I have been a certified personal trainer for over five years.  Throughout that time I have worked with numerous people from various backgrounds.  I have spent thousands of hours training individuals as young as twelve and as old as ninety years old.  I treat each client as a unique and special individual with my attention focused solely on that person during our training sessions.  The following is a brief summary of my background and experience as a personal trainer:

 

•  National Strength and Conditioning Association Certified Personal Trainer

 

•  National Council on Strength and Fitness Certified Personal Trainer

 

•  Certified in CPR and AED through the American Heart Association®

 

•  Silver Sneakers® Muscular Strength and Range of Motion instructor and

    Silver Sneakers® Yogastretch Instructor

 

•  Certified Personal Trainer for over five years

 

•  Extensive experience working with individuals with health challenges and

    unique needs

 

If you decide to bring me on as your personal trainer, we will start by having an initial consultation so that I can get an idea of your background as it relates to fitness.  After our initial consultation, I will begin to develop a workout program that takes into consideration your workout history, medical history as it relates to exercise, your goals, and your eating habits.  My goal is to help every one of my clients live a better life through fitness.  I would greatly enjoy the opportunity to work with you.  Please take a moment to look at my testimonials page to hear in their own words what some of my clients have said about their training.  References are always available upon request.  Thanks and I look forward to hearing from you. 

The TRX Suspension Trainer: 6 Reasons This Is One Of The Best Pieces Of Workout Equipment I Have Used As A Personal Trainer

The field of fitness is filled with various types of workout equipment.  Some machines and devices date back decades or longer, and some are relatively new.  The TRX is one of those pieces of workout equipment that is somewhat newer to the fitness industry.  You may have seen the TRX suspension trainer advertised on television or you may have seen people using it in the gym or fitness facility that you workout at.  I purchased my own TRX after seeing the commercials for it on television.  As I will explain in this article, many of my clients have come to enjoy the challenging workouts that can be done using the TRX.  I have also greatly enjoyed using it in my own workouts and found many of the exercises to be both challenging and a nice change from my normal routine. 

 

The TRX suspension trainer functions primarily off of using your own bodyweight against gravity.  As I have stated in other articles, I am a huge fan of exercises that utilize moving your own body mass against gravity.  Since we all must move our own body mass against gravity on a daily basis, movements that require moving your body are both demanding and helpful for everyday activities.  There are six reasons in particular that I have come to be a big fan of the TRX.  Let’s take a look at those reasons.

 

Reason 1:  Durability

 

As someone who has been working out for over twenty years and done thousands of hours of personal training sessions, I have run across my share of equipment.  I put durability as the first reason because one thing that irks me more than anything is when I come across cheap equipment.  Cheap equipment to me means that the manufacturer doesn’t care about the quality of their product, or they assume that the people who purchase it will either give up on using it after a while or cease with their workouts.  If the person stops using it, this typically either means the person is not motivated long term, or simply doesn’t like the product.  If the person doesn’t like the product than that doesn’t say much for the product.  If a product is made to only a last a while because the manufacturer only thinks it’s users will use it for a short time, than that’s not saying much of what the manufacturer thinks of it’s potential customers.

 

When I first got my TRX, I immediately examined it for quality.  I was pleased to see that the components are made of solid materials.  The parts that clamp the straps into place are made of solid metal (not plastic) and the straps themselves are made of solid material as well.  With normal care it should last a very long time if it is taken good care of.  The entire thing came with a nice netting type bag that is great for storing and transporting it.  It would be vary clumsy and annoying to carry the TRX around if not for the bag they provide for it.  Additionally, the TRX came in a nice box with some instructional materials.  Again, this is all indicative of a product whose makers care about both the quality and perception of their product.

 

Reason 2:  Working The Core

 

One of the great aspects of the TRX suspension trainer is that virtually all of the exercises utilize core muscles in one way or another.  Some of the exercises require a little bit of core use, while others are demanding and challenging for even the most serious of athletes.  Certain exercises with the TRX specifically target various core muscles.  Many of these exercises can be done in a similar way using machines and/or weights.  The unique thing about TRX exercises that target the core is it’s unique ability to challenge the muscles due to a lack of stability.  Whether you’re a beginner, seasoned athlete, or experienced weightlifter, the TRX has exercises that can challenge your core in new and unique ways. 

 

Reason 3:  Appropriate For Different People

 

One of the aspects of using the TRX relates to its fundamental use of gravity as a means of resistance utilizing body weight.  Because of this, changing the angle at which the TRX suspension trainer is used can accommodate the needs and abilities of many different people.  While not all exercises are appropriate for all people, the TRX can allow people of differing ages and abilities to modify the setup so that many of the exercises are practical for them to do.  I have a client in her sixties that loves doing some of the TRX exercises.  Of course if you have any questions regarding what exercises are appropriate for you or how to do them, make sure to work with a good certified personal trainer who is familiar with the TRX and your own background and abilities as they relate to fitness. 

 

Reason 4:  Easily Transported

 

The TRX suspension trainer is very light and takes up very little room.  It can easily be transported to and from the gym or fitness facility you train at if they don’t have one there.  If you travel a lot for work, you can easily take it in the car with you.  It should fit fine in most luggage and not take up much space.  If you stay at hotels often, there is an attachment that the makers of the TRX sell that makes it so you can use a door fixture for the attachment point.  Many hotels don’t have workout facilities at all, or if they do they are very small and offer little equipment.  The TRX can be your means of working out on the road and help prevent you from neglecting your fitness routine. 

 

Reason 5:  Variation Of Exercises 

 

The way the TRX is made, the average person can work pretty much every major muscle group in the body.  Many of the exercises are multi-joint in nature.  Such exercises naturally pull in more muscles to do the work.  Whether you want to work your arms, chest, back, quadriceps, glutes, or pretty much an other major muscle group, there is a TRX exercise that will target it. 

 

Many of the TRX exercises available stem from other exercises.  Lunges, squatting movements, and rowing motions can all be done on weight lifting equipment and free weights.  The TRX adds a new and challenging dimension by requiring the person using it to move their own body mass rather than a fixed weight or object.  While this may not seem like huge difference, those who try out the TRX will notice a substantial difference after using it compared to standard weight lifting exercises. 

 

Reason 6:  Lack Of Stability

 

The lack of stability may be the TRX real claim to fame.  I have had clients who have been working out for years that are strong and in very good shape and have found TRX exercises to be very challenging.  In my opinion, the reason many of these exercises are so much more challenging is due primarily to the lack of stability.  When a person uses a weight machine, the movement or range of motion is controlled for them.  Even when a person moves a bar or dumbbells, it is not quite the same as moving one’s own body mass against the force of gravity.  The lack of stability forces it’s users to exert a level of strength and muscular control that is not found in many machines and even free weight exercises. 

 

Final Thoughts On The TRX Suspension Trainer

 

The TRX suspension trainer is a great piece of workout equipment whether you like to workout in a gym or in your own home.  The TRX offers a durable product that provides a great workout for the core.  There are different exercises for people’s ability’s, and it is easily transported.  The variation of exercises and lack of stability make the TRX a unique piece of workout equipment.  I don’t use the TRX personally as a replacement for other exercises, but I do use it regularly in conjunction with various other forms of exercise.  I have had numerous clients request to use the TRX after training with it because it is such a unique and great workout tool.  Always check with your doctor before engaging in any workout routine for any restrictions or precautions you should take.  Also make sure to work with a good certified personal trainer if you have any questions on proper technique and form.  Thanks for stopping by and make sure to check back for more great fitness related articles. 

Your New Years Resolution To Get Fit And Lose Weight: 5 Principles To Help You This New Year

With the New Year fast approaching, many people will be turning their attention to their New Years resolutions.  Many of these resolutions pertain to fitness, weight loss, and overall wellness.  Unfortunately, many people will never see their fitness goals realized.  In this article I’ll point out some ideas and principles for you to consider as you prepare for your New Years resolutions as they relate to fitness.  

 

According to most of the New Years resolution statistics I have seen over the years, less than half of those who initially commit to New Years resolutions relating to fitness will actually accomplish their goals.  In fact, based on what I have observed over the last two decades working out in gyms and fitness facilities, I think this number is actually conservative.  It’s quite probable that when asked, many people will not admit to others or themselves that they have failed to live up to their New Years resolutions.  Based on what I have personally observed in the gym environment over the years, and working with people one-on-one extensively, I believe the real number of New Years fitness resolution failures is at least seventy five percent.  Even if the New Years resolution statistics are correct, that means and least half of those who set such resolutions ultimately fail to see them realized.  This article will help you establish some tools that will ensure you will be a part of that twenty five percent that sticks with it.  Having said that, let’s go ahead and take a look at some New Years resolution ideas that you can implement to ensure a higher likelihood of success with your fitness and wellness goals. 

 

1.  Analyze And Understand Your Past

 

Have you worked out aggressively in the past?   Have you never worked out?  Are you an on again off again exerciser?  It’s important to take a few moments to honestly look at yourself and your workout history.  If you have began working out in the past but have never been able to stick with it, it’s important to analyze and understand what got you off track.  Only once you understand this can you take steps to ensure that it does not happen again.  If you have been on again off again with your workouts, take the time to seriously think about what steered you away from your workouts or contributed to your discontinuation of your exercise routine. 

 

2.  Establish Clear And Concise Goals

 

It’s great for someone to say that they want to lose weight and get in shape, but this kind of statement is extremely vague and unclear.  What kind of shape do you want to get in?  By when do you want to be in shape?  How will you know when you have reached that goal?  Will there be an empirical or definitive way or knowing rather than a subjective feeling or observation?  Saying you want to lose weight and get in shape is really more of an aspiration.  Saying you want to lose thirty pounds by a certain date and fit into a certain dress or pant size is a much better example of a goal.  It’s not a bad idea to start with your aspirations, such as “I want to lose weight and get in shape”, and then transition those aspirations into solidly defined goals, such as the one mentioned above. 

 

3.  Establish Some Accountability

 

One of the most important aspects of accomplishing fitness goals is to have some sort of accountability.  Some people are internally motivated to workout.  For these people, working out is enjoyable, a stress reliever, and a fun way to spend part of the day.  For externally motivated people, they may require some external motivators to help push them in their workouts.  Having a workout partner, a personal trainer, or a person who holds you accountable to your workouts and fitness goals can help a lot if you are this type of person.  Be honest with yourself.  If you don’t like working out, it’s ok. Neglecting your health and welfare however is not ok.  Take an honest look at yourself and your personality.  Take a moment to assess what type of person you are, and then take the necessary steps to set up accountability measures if you need them. 

 

4.  Choose What Is Fun For You

 

When it comes to fitness, one of the most important factors that will dictate long-term success is whether or not what you are doing is fun.  If you have the attitude “I have to exercise today”, the chances of you being successful long term are very low.  One of the best ways to find activities that are fun and active is to think back to when you were a child.  What kind of activities did you do in high school or even younger?  There are many great ways to get exercise and have fun at the same time.  You can walk or run with a friend.  You can go for a walk with your dog.  You can get involved in local team sports like basketball or baseball.  You can try out a new martial art.  You can try a workout class.  Maybe you’ve always thought about indoor rock climbing or getting into paintball.  There are numerous options to choose from if you think about it. 

 

Gyms are fantastic places to workout and offer benefits that are hard to find outside of their walls.  However, many people get their aerobic training outside of a gym and then do their resistance training inside a gym.  This can also keep your workouts different and exciting.  Be creative and try to brainstorm as many activities that you can that would be fun for you and physically active at the same time.   

 

5.  Work With Professionals

 

One of the best ways a person can increase their workout and fitness success is to work with professionals.  This may involve working with a certified personal trainer and/or licenced dietician.  Working with such professionals not only helps in getting professional and competent advice, it also helps to keep a person accountable and moving forward with their progress.  A good certified personal trainer can help design and implement a workout program that is safe and appropriate for your needs and goals.  A good licenced dietician can also help to bring about weight loss via dietary changes while taking into consideration a person’s medical background and needs. 

 

Making The New Year The Best Year

 

If you’re thinking about implementing some New Years resolution ideas that are fitness related, it’s important to have a sound game plan.  By understanding your past as it relates to fitness, establishing clear and concise workout goals, maintaining some level of accountability, choosing fun workouts, and working with professionals, you are much more likely to experience workout and fitness success.  Whatever your New Years Resolutions are, good luck to you and make sure to check back for more fitness related articles and tips. 

How To Get In Shape: A Beginners Guide To Starting Out And Getting Fit

If you are just starting to workout, or you are planning on doing so, it can be very intimidating and overwhelming if you have never done so before.  Walking into a gym or even trying to workout at home can feel very frustrating, and frustration often leads to discontinuation of one’s workouts.  In this article I’ll outline some tips, principles, and ideas that will help ensure that you reach your fitness goals. 

 

If you came across this article, you probably are already aware of the many benefits associated with working out, and don’t need to be convinced that it’s important to do so.  It’s often helpful though for people to write down the reasons they want to workout, and post the list somewhere that they will see it daily.  When you are feeling less then motivated, this can be a great means of helping to push you along.  It’s important to have such a list somewhere that you will see it daily, such as a refrigerator door.  If you place the list in your workout room or right near your workout equipment, you’re only going to see the list when you’re motivated enough to workout, and that defeats the whole purpose.  Below is an example of a hypothetical list of reasons why a person might want to workout.

 

1. I need to lose weight so I can play with my kids and not get so tired.
2. I need to get my cholesterol down.
3. I want to be able to walk longer distances and not get tired.
4. I want to not feel so lethargic all the time. 
5. I want to feel more comfortable about how I look. 

 

Of course this is a small list.  Many people’s lists include dozens of reasons.  The point here is to create a list that is meaningful to you and will help to keep you motivated in your workouts.

 

Getting Started

 

One of the most important things you can do before you begin an exercise routine is to talk with your doctor.  You may hear this a lot but it actually is very important.  Any number of medical conditions or ailments can affect what a person should do, and/or the way they should do them.  Your doctor may have restrictions or precautions he or she wants you to take when you workout.  Additionally, when people lose a lot of weight, it can sometimes affect medications.  Your doctor knows best and you and him or her should have a conversation about such matters before you start working out.

 

Choosing Your Workout Environment

 

When you workout, your choices will likely be a gym or similar type facility, or your home.  I can tell you from a lot of experience that people typically experience more success working out in a gym environment.  This is due in large part to the lack of distractions.  When a person goes into a gym to workout, there’s really not a whole lot else to do there besides workout.  In the home however, many things can distract a person from working out.  Many activities other than working out go on in the home, so a person’s mindset is very often not one hundred percent on the task at hand.  If you can workout at a gym or fitness center, I highly recommend you do so.  Many gyms today that are very basic in nature are very affordable today.  For the cost of a cup of coffee a day, you should be able to find a good gym to workout at. 

 

If you do choose to workout in your home, you want to make sure you have an area devoted to your workouts and a good selection of quality equipment and gear to workout with.  Ensuring you have the proper equipment from the start will help you that much more with your workouts.  Now that we have established some of the ideas to consider before you workout, lets talk about fitness and exercise in general, and some concepts you should keep in mind. 

 

Moving Your Body

 

Moving your body for an extended period of time involves an aerobic response by your body.  If you’re wondering how to get in shape, aerobic activity is one of the most important factors to consider.  Aerobic activity is the type of activity that increases rate of breathing and heart rate.  The main sources of energy for the body when engaging in aerobic activity are oxygen and fat. Because of this, aerobic activity as a form of exercise is very important for people looking to lose weight as well as improve overall health and wellness.  Activities that qualify as aerobic include walking, jogging, running, tennis, swimming, basketball, or spinning, to name a few.  While all of these activities will burn calories, some activities, based on their intensity, will expend calories at a more accelerated rate. 

 

If you have the opportunity to use a treadmill, stationary bicycle, or elliptical machine, make sure to input your personal information such as your age and weight when the machine prompts you to do so.  The machine will take your information and combine it with something called METS to calculate your approximate caloric expenditure.  This is very helpful information when it comes to losing weight.  Rather than focusing on time, one can setup their workouts so that once they reach a level of caloric expenditure, he or she is done with the workout.  On most aerobic style machines, the caloric expenditure is updated constantly so that you can see how many calories you burn as you progress.  Obviously, the faster and harder you go, the faster you burn calories.  Consider using this feature with any exercise machines you use. 

 

Moving Against A Resisting Force

 

The question of how to get in shape must ultimately touch upon resistance training.  Take note that I said resistance training, and not weightlifting.  Resistance training, or moving in some way against a resisting force, can come in several forms and includes weights, exercise bands, bodyweight movements, and even water providing fluid resistance.  The idea of resistance training is that your muscles must overcome an outside force pressing on or against it.  Resistance training is a little bit different than aerobic training in that it is much easier to do the movements wrong.  Doing weightlifting movements incorrectly can cause one of two types of injuries.  The first injury is one sustained immediately, often initiating a pop or surge of pain.  The second type of injury is one that is sustained over the long term from doing a movement incorrectly.  While both injuries need to be avoided, it’s the second injury that can be particularly bad because it comes from years of doing repetitive movements incorrectly.  This is why it is so important to do resistance training exercises correctly.  Because of this reason, I highly suggest that anyone starting out a workout program work with a good certified personal trainer.  Even if you only do a few hours worth of training, you can learn invaluable information that will help you stay safe while lifting.  A few hundred dollars may seem like a lot to some people, but if it keeps you from getting hurt in the long run it may be well worth it. 

 

Diet And Nutrition

 

No method of getting in shape is complete without having a sound diet and nutrition plan.  A great place to start for many beginners is to record and assess their eating habits as they currently exist.  It is a sad reality that most Americans eat more on a daily basis than their bodies require.  Before physical activity is factored in, the average adult male needs somewhere in the range of sixteen hundred calories a day, whereas the average female needs somewhere in the range of twelve hundred calories a day.  When a person takes in more than this everyday, a surplus of calories is created.  Those calories must either be expended or stored.  Unfortunately, for most people the calories end up getting stored, which translates into excess weight gain. 

 

One of the most important aspects of getting one’s eating in good order is to take a good look at your caloric intake.  If you can, try to calculate how many calories you take in on a daily basis.  Once you have done this, if you are overweight and hope to lose weight, you can then begin to fine-tune your caloric intake.  Even a reduction of a few hundred calories a day can translate into immediate weight loss.  One helpful factor to keep in mind is that one pound of fat is equal to thirty five hundred calories.  If you can lower your caloric intake over the course of a week by thirty five hundred calories, then you should be well on your way to losing weight.  Many people can cut out a few hundred calories a day just by eliminating pop and other drinks from their diet, or simply switching to the diet form of the drink if they feel they absolutely must have it.  Many people benefit from the advice and council of licensed dieticians.  I have had clients myself who have been helped greatly by working with these professionals in regards to their diets.  Consider working with a licensed dietician if you feel you need help or have special conditions for which professional help is needed. 

 

You’re Making A Great Decision

 

I congratulate you if you are starting a workout program and trying to learn everything you can to get the most out of your workouts.  Working out can be a lot of fun.  I have personally trained many people who had never worked out in their lives, were very overweight, and then after training for a while realized they really liked it and didn’t want to ever stop!  Working out helps people feel better about themselves and improves confidence and overall self-esteem.  I have never trained anyone who did not see benefits from working out, and have trained many people with serious physical problems and clients as old as ninety years old.  Stick with it, educate yourself, work hard, and get some accountability with a friend or spouse if possible.  If you do these things, you will be well on the way to having a better life through fitness.  Make sure to check back for more great articles that can help you in your quest for fitness and wellness. 

The Personal Trainer Bio: Understanding A Personal Trainers Credentials And Background

If you are considering working with a personal trainer, it’s important to understand a potential trainers background and credentials.  Many people are surprised to learn that the field of fitness is almost totally unregulated in most places.  What this means for the consumer is that it is up to them to do the necessary and appropriate research to find a competent professional with which to work with.  It’s an unfortunate fact, but in most places literally anyone can call themselves a personal trainer without any license or certification of any kind.  In this article I want to go over some important principles and tips to consider as you look over a personal trainers bio.

 

A personal trainer bio is basically the place where a personal trainer attempts to convey their background and credentials to the world.  It is in many ways a resume of sorts.  It’s an opportunity for the personal trainer to give insight to any prospective clients as to why a potential client should choose him or her as their personal trainer.  Knowing this, it’s important to understand that a trainer will use the personal trainer bio to try to emphasize (and perhaps exaggerate in some cases) their background and experience.  Let’s go ahead and take a look at some of the important things to look for when reading the bio of a personal trainer. 

 

Educational Background

 

Although not required in most places, most personal trainers have a certification and/or degree related to fitness.  Certification through a reputable organization ensures that a personal trainer has demonstrated competency in the many areas of personal training, including workout design, nutrition, exercise selection, working with special populations, anatomy as it relates to fitness, and so on.  Being certified through a reputable organization also requires the person to take continuing education credits.  These CEC’s require the trainer to take additional educational courses and seminars every couple of years, or they lose their certification.  This helps to ensure that trainers are constantly learning and staying up to date on new and important aspects of fitness.  Because reputable certifications require CEC’s, even those with degrees in health and exercise related fields usually get certified through a reputable organization.  A degree shows a high level of competency in the respective field, but a degree won’t be taken away if the person stops studying.  A good certification will. 

 

Fitness Background

 

Most personal trainers have some sort of background in fitness.  This is often what leads people to become personal trainers in the first place.  Personal trainers often have backgrounds in bodybuilding, fitness competitions, powerlifting, martial arts, and so on.  Some personal trainers come from medical and nutritional backgrounds as well.  When looking at a personal trainer bio, it’s important to consider the background of the individual trainer.  If you are a senior looking to work on overall balance improvement, working with a trainer who has a background primarily in bodybuilding and working with bodybuilders may not be the most appropriate choice for you.  Additionally, if you are a female looking to compete in fitness competitions, working with a trainer with no knowledge or experience relating to female fitness competitions may also not be appropriate.  Consider your background and goals when looking at various personal trainer bios.  A personal trainers bio and background can play a huge role in their approach to training individuals. 

 

Additional Considerations

 

When looking at a personal trainer bio, there are some additional important elements to keep an eye out for.  Any good personal trainer should be certified in CPR and the use of an AED.  In fact, the best personal trainer certifications require this.  Additionally, don’t make the mistake of thinking that because a trainer has numerous letters behind his or her name that he or she is well qualified.  Again, because of the lack of regulation in the industry, there are many certifications that can be gotten in a day or even less.  A conscious consumer will investigate the certification(s) that a trainer has.  A good idea is to find out how long it would take a person to get such a certification.  With the Internet today, it should not take more than a few minutes.  The best certifications in the industry typically take six months or more of study to pass. 

In addition to CPR/AED and verifying certifications, consider how long the person has been a personal trainer for.  There are certain aspects of training people that simply cannot be taught in a book or classroom.  They must be learned through hands on experience.  The longer a personal trainer has been training for, the more experience he or she has.  The more experience he or she has, the more this will benefit you by having increased likelihood of reaching your goals, and reaching them safely.  I can tell you that over the years of doing personal training I have learned a great deal working with people one-on-one.  Again, education is crucial and should not be overlooked, but there are some things that books and classrooms cannot prepare a personal trainer for. 

 

Personal Trainer Bio Final Thoughts

 

A personal trainers bio is a way for them to sell themselves to the world.  It is their calling card so to speak.  Because there is such a lack of regulation in most places, it’s up to you the consumer to investigate, research, and understand a personal trainers background, and make a decision as to whether or not he or she is well suited to assist you in reaching your fitness goals.  Take your time.  Research carefully.  Ask potential trainers questions about their background and approach to fitness.  Good luck in your fitness and wellness quest and make sure to check back for more great articles. 

 

3 Intense Smith Machine Exercises To Strengthen And Tone The Chest

If you’ve ever worked out in a gym or fitness facility, chances are you have seen a Smith Machine.  In my opinion with over twenty years working out and thousands of personal training sessions under my belt, the Smith Machine is one of the most useful pieces of workout equipment that a gym or fitness facility can offer.  There are dozens of exercises that can work every major muscle group using this single workout machine.  In this article we’ll take a look at three unique exercises that can be done on the Smith Machine that will help to strengthen and tone the chest muscles. 

 

It’s helpful when working the chest muscles to keep in mind that different angles of lifting pull in different areas of the chest muscles.  Lifting movements that target the chest muscles are typically done at an incline, decline, or flat.  The Smith Machine can accommodate all three of these angles in different ways.  By working all three different angles, a lifter can ensure that he or she is targeting all areas of the chest muscles and not just one.  Lifting at different angles ensures that the main part of the pectoral muscles, as well as the clavicular pectoralis, are all sufficiently worked.  Having said that, let’s take a look at three great exercises that will work all the main areas of the pectoral muscles. 

 

Smith Machine Pushups

Smith Machine Pushups are one of my favorite chest exercises for several reasons.  First, virtually anyone can do them if the proper angle is selected for the bar.  Secondly, it requires little skill and the movement is simple and easy to master.  Third, as a person’s muscles fatigue, the angle can be adjusted so that further repetitions can be done. 

 

The Smith Machine Pushup is done in a similar manner that a standard pushup is performed.  The main difference with this exercise is that the person holds onto the bar and lowers him or herself toward the bar, rather than directly down toward the floor.  The person doing the movement begins by standing back away from the bar.  Grabbing the bar at shoulder width or a few inches wider, a person then lowers themselves in a slow and controlled manner, very similar to a normal pushup.  The higher up the bar is raised, the easier the movement becomes.  Additionally, the higher the bar is raised, the more the lower pectoral muscles are forced to work to facilitate the movement. 

 

Smith Machine Bench Press Dropset

The Smith Machine Bench Press Dropset is an intense exercise that will leave a person’s muscles extremely fatiqued.  It is an excellent means of taking the pectoral muscles to failure, which in turn helps to bring about increases in size and strength.  This exercise is done by bringing a free standing bench underneath the Smith Machine bar.  Once a lifter positions him or herself in the proper position, the bar is lowered to the mid part of the chest, just as with a normal bench press.  The main difference with a Smith Machine Bench press as opposed to a normal bench press is that the weights range of motion is controlled when using the Smith Machine.  This is not so when doing a free weight bench press, where the lifter must control the weight along all planes of motion in addition to lifting it.  The Smith Machine still has great benefits however.  Because the lifter does not have to actually control the weight, along with the machines naturally built in assistance with the cables, most lifters will note they can lift noticeably more on a Smith Machine bench press versus a free weight bench press. 

 

Before actually doing the Smith Machine bench press drop set, a lifter must decide how much weight they want to start with, and then load the bar up in weight increments.  These weight increments are necessary because as the person doing the lift reaches muscular failure, additional plates are then taken off and the lifter continues to do repetitions until the next point of muscular failure is reached.  A spotter is necessary for this exercise and the lifter should not be underneath the bar while the weights are being changed. 

 

An example of a Smith Machine Bench Press Drop Set would be if an experienced lifter loaded up the Smith Machine with two hundred pounds of weight, consisting of four twenty five pound plates on each side.  The lifter gets into position with his spotter carefully spotting the exercise the whole time.  The lifter is able to get out six repetitions until he reaches muscular failure.  At that time, he re-racks the bar, moves out from underneath it, and he and the spotter each unload one twenty five pound plate on each side.  The lifter and spotter return to their positions and the lifter then is able to get another six repetitions out.  The lifter and spotter can again repeat the procedure, or decide to rest after doing one “drop” of weight.  Obviously, the more “drops” in weight that are done, the more intense the overall exercise is. 

 

Incline Bench Press Dropset

Another fantastic way of working the chest muscles is to incorporate the same dropset principle done for the standard bench press into the incline press.  For this exercise, the same principles apply.  A responsible spotter is still used, and the weights are still reduced or “dropped” each time a lifter reaches muscular failure.  The lifter should not be underneath the bar when the weights are being changed for added safety, and a spotter must always be used for this exercise.  The major difference in doing the incline bench press dropset compared to the flat bench press dropset relates to which part of the muscle is targeted.  In the Incline bench press, the clavicular pectoralis is pulled in more to do the work.  This area of the pectoral muscle is up near the clavicle bones, as the name implies.  By doing the incline bench press, one ensures that they are not lacking in any area of chest development.  The incline chest bench press dropset is an intense way to ensure the upper area of the chest is worked. 

 

Final Thoughts

 

The Smith Machine enables a user to engage in some great chest building exercises.  Don’t make the mistake of thinking that because the Smith Machine operates on a guided track that you don’t need a spotter.  A spotter should always be used when engaging in lifts that involve raising weight over the body using the Smith Machine.  If your unsure how to do a specific exercise, make sure to consult with a good certified personal trainer.  For a relatively small amount of money, you can help ensure that you are doing the movements correctly, ensuring maximum results while staying safe.  Also, talk with your doctor before engaging in any workout program.  It’s important that you know of any restrictions or precautions that you should take based on your own personal background.  Good luck in your quest for fitness and make sure to check back for more fitness related articles. 

Using Drop-Sets In Your Biceps Workouts: How This Lifting Method Can Help You Break Through A Training Plateau

Biceps tend to be one of those muscles that every avid lifter wants to improve.  There are numerous lifting methods and strategies for increasing the size and strength of the biceps muscles.  In this article I want to take a look at one of my favorite workout methods for getting an intense biceps workout.  This method for weightlifting can be very demanding and strenuous and is generally more appropriate for experienced lifters who already have an established resistance training history.

 

What Is A Drop-Set?

 

A drop-set is a resistance training principle whereby a lifter progressively lowers the weights being lifted every time the muscles reach failure, or the inability to lift any more weight.  For example, one might start out with curls of 50 pounds, then “drop” to 40 pounds, and then finally finish up with 30 pounds.  By the time a person finishes with the last “drop”, the muscles are typically very fatigued.  Because of this, drop-sets can rarely be done in succession one set after another, unless significant rest is taken in between those sets.  Drop-sets are often employed by bodybuilders and those looking for muscular hypertrophy (increases in muscle size).  They are generally used to work the type II muscle fibers, or those muscle fibers that generate quick bouts of explosive power that do not last very long. 

 

Why Are Drop-Sets Effective For Building Bigger, Stronger Biceps?

 

In order for muscular hypertrophy or gains in size to occur, the body must be exposed to a stimulus that it is not accustomed to dealing with.  Resistance training is a method whereby a lifter can induce that outside stimulus to initiate a response by the body.  The response is typically increases in size and strength, as the body attempts to adapt and prepare for the next time the stimulus is encountered.  Unfortunately, there comes a point for all lifters where routine sets in, the body has adapted, and gains tend to stagnate.  When this happens, changing up a lifting routine and adding a new stimulus can often help to initiate gains in size and strength once again.  The drop-set is a great means by which to do this, as it differs considerably from the typical set where one lifts the weight and then rests before the next set. 

 

There are numerous possibilities when it comes to using drop-sets for the biceps.  One can employ the use of machines, free weights, bands, cables, and even bodyweight.  Generally, a person wants to have at least a few sets done using the exercise that will be used in the drop-set prior to actually doing the drop-set.  This helps to ensure safety as well as make sure that the muscles are warmed up and ready for the work ahead, thereby getting optimal performance.

 

Examples Of Drop-Sets For The Biceps

 

Example 1:

A lifter who has been working out with weights for six months utilizes a barbell weighing fifty pounds for a set of barbell curls.  After performing eight repetitions, he realizes that he can perform no more repetitions at that weight without significant deterioration in form and technique.  He immediately sets the barbell down, grabs a forty pound dumbbell, and repeats the process.  This time after six repetitions, he again realizes that he cannot do any more repetitions with sound form and technique.  Once again, he sets the weight down and picks up one last barbell that weighs thirty pounds, and finds he is able to lift it six more times before he has reached muscular failure.

 

Example 2: 

 

An experienced lifter decides to do some dumbbell exercises to work his biceps.  He chooses seated hammer curls as the exercise he will do.  He starts out with a pair of thirty pound dumbbells and is able to do twelve repetitions before he reaches muscular failure.  After that, he replaces the dumbbells on the rack and immediately grabs the twenty five pound dumbbells.  He is able to do another seven repetitions before he is unable to do anymore, at which time he ends his set. 

 

Example 3:

 

A lifter who is already resistance trained decides to do standing cable curls.  He puts the pin in so that he is using eighty pounds initially.  He is able to complete six repetitions before he can do no more.  After that, he places the pin in the weight stack so that he it is at sixty pounds.  He is able to do five more repetitions before he can do no more, at which time he changes the weight again to forty pounds.  He is able to finish out eight more repetitions before ending his set. 

 

Final Thoughts

 

Many people get settled into their workout routines.  When this happens, it can be helpful to employ new lifting techniques to help get one’s self out of a plateau.  The drop-set is a great means for doing that and can add a new level of intensity and difficulty that the biceps must adapt to.  Make sure that you understand proper lifting form, technique, and safety precautions before engaging in any exercise routine.  Consider working with a certified personal trainer and make sure to consult with your doctor before engaging in any form of exercise for any precautions or restrictions he or she may have for you. 

4 Reasons Supersets Can Supercharge Your Workouts

Supersets have been a workout method employed for decades by avid lifters, bodybuilders, and fitness enthusiasts alike.  This lifting method has some unique benefits for the individual who is already resistance trained.  In this article we’ll take a look at three unique benefits of supersets, and how they can benefit your workouts. 

 

What Is A Superset? 

 

Quite simply, supersets are a principle whereby a lifter moves back and forth between resistance training exercises.  The muscles worked are typically agonists and antagonists.  This means that the two muscles typically perform the opposite action or movement of each other.  A perfect example of this is the biceps and triceps muscles of the upper arm.  In the case of the biceps, a curling up or pulling in movement activates the muscles.  In the case of the triceps, an extending out or pushing out movement activates the muscles.  When doing supersets, the lifter moves back and forth between resistance exercises that work one muscle group and resistance exercises that work the other muscle group.  The key here is that there is little to no rest in between sets.  Now that we’ve established what a superset is, lets take a look at four unique benefits associated with doing supersets. 

 

Reason 1:  Time

 

If you’re a busy person and don’t have a lot of time to commit to your workout for the day, the superset is a great option to consider.  I myself have used supersets regularly with the sole reason being that I simply did not have much time to commit to my workout.  A good superset routine can yield a great workout in forty-five minutes or less.  It’s important to take the time to still do your warm-up sets before jumping into any heavy lifts, but once your into the lift, you can get a very intense workout.  That brings us to the next reason for using supersets-intensity.

 

Reason 2:  Intensity

 

Supersets are by their nature intense.  Your going to get little if any rest in between sets.  This creates additional demands on the body and that is why supersets are considered appropriately for people who are already resistance trained.  Your body will be working harder and not have the chance to rest.  After forty-five minutes or less, a person who does an intense superset routine will feel quite fatiqued. 

 

Reason 3:  Variation

 

Anyone who has lifted for an extended period of time knows that getting into the same routine day in and day will eventually cause your progress to stagnate.  The human body has an amazing ability to adapt to an outside stimulus; in this case weightlifting.  Once the body has become accustomed however to the stimulus, adaptations begin to stagnate.  Using a superset every once in a while can help “shock” the muscles so to speak.  Rather than simply doing a set for a particular muscle group and then resting, the muscle is worked, receives a stretch while the antagonist is working, and then is typically worked again in forty-five seconds or less.  This is quite a change from the average lift that the muscles are accustomed to, and they will respond accordingly. 

 

Reason 4:  Boredom Relief 

 

If you’ve been working out for years and find that sometimes you struggle to get enthusiastic about your workouts, changing things up can sometimes be just what you need.  A superset not only can change up your routine, but due to the nature of supersets, you won’t have much time to sit around and be bored.  You’ll be constantly moving by going back and forth between exercises.  There are hundreds and perhaps thousands of possible superset combinations that can help to reinvigorate your workouts.  Doing so can help to alleviate any boredom in your workouts. 

 

Final Thoughts On Supersets

 

Supersets are a great option for weightlifters to consider in their workouts.  They are generally not recommended for individuals who are not already resistance trained.  In other words, a person who is just starting out with a weightlifting program should focus more on doing their movements slowly, correctly, resting, and then doing them again with the proper form and technique.  Once a person has learned to do weightlifting movements correctly, and the muscles have had several months or more to adapt, supersets can be a great addition to a workout.  Make sure to work with a certified personal trainer before attempting any exercise or workout program you are unfamiliar with.  Also make sure to check with your doctor prior to engaging in any workout program to be aware of any restrictions or limitations you may have based on your unique background. 

Finding The Best Personal Trainer To Meet Your Needs: Factors To Consider To Ensure Workout And Fitness Success

If you are considering working with a personal trainer to help you meet your fitness and workout goals, it’s important to consider some different aspects related to training so that you can maximize your success.  In this article I will examine some of these aspects and hopefully help you to further your likelihood of success in working with a personal trainer.  Finding the best personal trainer to work with has a number of important elements to consider.  So read on as we dive into this important topic. 

 

You may notice that the title of this article was “finding the best personal trainer to meet your needs”, and not “finding the best personal trainer to meet your goals”.  There is a difference between the two.  As you progress in this article, you will begin to realize the distinction a bit more.  Goals can vary greatly between individuals, as can personal needs.  When choosing a personal trainer you want to make sure that the person you work with is able to accommodate those needs, in order that you might ultimately be more successful at reaching your goals. 

 

Your First Need:  Time And Scheduling

 

Before you spend money on a personal trainer, it’s important to make sure that he or she can accommodate your personal schedule, and is flexible to the extent you need it.  For example, if you have an unusual work schedule, you may need to train in the mornings on some days and in the evenings or weekends on others.  You should talk about your schedule and training needs prior to engaging the services of a personal trainer.  Ask the trainer about his or her schedule and to what extent they are flexible with it.  Some trainers have more of a set schedule whereby they are at the gym, recreation center, or personal training studio at set times.  These trainers are more often than not actual employees of the facility and have a set time that they are at the facility every day.  Other trainers, more often independent contractors, have a greater degree of flexibility.  These trainers very often make themselves available when their clients need them.  They may be in and out of the gym throughout the day, at several locations, and go to people’s homes to train them.  These individuals may be more equiped to accommodate your schedule should you have one that requires a high degree of flexibility.  If you have an unusual schedule that can change a lot, make sure to factor this in when seeking out the best personal trainer to meet your needs. 

 

With the exception of last minute cancellations, most independent contractor trainers will be able to be more flexible with their time.  Keep in mind that cancellations do cost most trainers money, as that is time that someone else could have been training had you not taken up that time slot.  Unfortunately, when a trainer encounters someone who cancels continuously with little notice, they will sometimes have to let that person go as a client.  By and large, as long as you are a good client who gives adequate notice (usually 24 hours or more) and doesn’t cancel often, you should be fine.  Make sure that you get these sort of concerns addressed ahead of signing on with a personal trainer if your schedule is very hectic and you believe it might be an issue. 

 

Your Second Need:  Personalities That Match

 

If you work with a personal trainer you are going to be spending a lot of one-on-one time with him or her.  You should consider taking some time to interview a prospective personal trainer before signing on with him or her.  During this time, in addition to asking the trainer about his or her approach, background, education, and so on, you should try to gain some insights into the trainers personality.  Your prospective trainer may be well qualified, knowledgeable, and experienced,  and they may even be the best personal trainer in your area, but if the two of you don’t get along well or have personalities that don’t mix well, your workouts can very possibly suffer in the long term.

 

Before you meet with a personal trainer, you may want to consider some aspects of what you are looking for in terms of personality.  Do you want someone who is very aggressive, who is very vocal or loud, or do you prefer someone who is more laid back.  In addition to interviewing a potential trainer, you may also want to consider doing a few sessions without signing on for an extended period of time.  This tryout period will help you decide if the person will be the best personal trainer for you to work with in the long run. 

 

Your Third Need:  Your Personal Background And Workout History

 

Everyone has a unique background when it comes to working out.  You may have never been physically active in your life, or you may have been a national champion in some sport in high school or college.  Additionally, you may have medical concerns or issues that will need to be taken into consideration.  Before you sign on with a personal trainer, you want to make sure that he or she has the background necessary to accommodate these kinds of needs.  If you train with a personal trainer who only has experience training athletes, and you have significant medical issues or you are an older adult, you may want to interview other trainers as well.  Finding a trainer who can suit your needs means finding a trainer that has the education and experience to work with someone of your particular background.  Before you commit any money to your training, make sure that your trainer has one of the best personal trainer certifications, and adequate experience that relates to your specific needs. 

 

Trainers can sometimes inadvertently place everyone in the same box.  A good trainer understands that there are no cookie cutter workout programs and that everyone is unique.  Make sure you take the time to talk to your prospective trainer about his or her background, the range of people they have worked with, who they specialize in working with, and their certifications.  Good questions to ask might be “how many people have you worked with that had this kind of medical background?” or “how did your certification help prepare you for working with people with my background?”  Remember, most trainers want a new client, so it is important to dig deep and ask the questions that will help ensure that you get maximum results and that you get them safely.  Pay attention to the trainer’s reactions and body language as well.  Does he or she seem uncomfortable or irritated when you ask them?  They shouldn’t.  Your time and hard earned money are on the line, and any trainer worth either of those two things should not feel the least bit unsettled by you asking questions, so make sure you ask them. 

 

Final Thoughts

Over the years I have been quite amazed at how few questions prospective clients ask me prior to bringing me on as their trainer.  I not only am fine with people asking questions of me, I’m happy to do so.  This let’s me know that they are serious about their workouts and that they are carefully considering who to work with.  Finding the best personal trainer means finding someone who can help you meet your goals while also fulfilling your needs as a client.  Carefully consider who you choose to work with and make sure they are the best person to help you in your quest for optimum fitness. 

The Effective Components Of Workout Routines For Women: What Helps To Strengthen Muscles, Lose Weight, And Tone Up

If you’re a woman looking to get in shape, you may be a bit confused by the overload of information that exists today regarding workouts.  The information overload that many women experience comes from magazines, television advertisements, workout dvds, and television programs.  In this article I want to try to get past a lot of the hype and cover the aspects of workout routines for women that can help ensure you meet your goals.  There are a lot of voices out there today trying to sell their particular product, pill, or program.  While some of these may be beneficial, many are not.  In this article we’ll cover what principles are tried and true in helping women to reach their fitness goals.  I’ve personally seen these principals work time and time again as a personal trainer with my clients. 

 

Outlining Your Goals

 

Before you begin a workout routine, you may want to write out your goals.  The more specific your goals are, the better.  For example, rather than saying “I want to lose weight”, you may say “I want to lose 15 pounds in time for my cruise next winter”.  By doing this, you have stated a clear goal or destination, and you have given yourself a time frame.  I often say it is impossible to reach your destination if your destination is undefined.  Also, without a set time period, your progress will become less focused.  So take a few moments to write down what your goals are.  After you write down your goals, you may even want to number them starting with the number one, which would be your most important goal.  After that, you can proceed numerically down your list of what your priorities are in regards to your goals.  By doing this, your workouts can be a bit more focused on the activities that will help you reach those goals.  The best workout routines for women start out by having clear intentions and a set purpose before a workout is even begun. 

 

Getting Into What Works

 

In this article we’re going to be looking at what aspects of women’s workout routines work, and to what end they are effective.  This will make a little bit more sense as we progress in the article.  For now, just understand that specific goals often require specific approaches.  Effective workout routines for women involve focusing first on goals, and then zeroing in on those activities that will help to reach those goals. 

 

The Warm-Up Component

 

As more of a safety precaution than anything, everyone should do a warm-up prior to engaging in physical activities.  A warm-up is quite literally warming up the body to prepare it for physical activity.  This helps to prevent injury and prepare the body for the work ahead.  Warm-ups can be classified as general or site specific.  General warm-ups often include activities such as walking on a treadmill, using a stationary bike, or using an elliptical machine.  Site-specific warm-ups are often used when weightlifting will take place.  Doing two or three sets that consist of less weight and higher repetitions help to prepare the muscles for the additional resistance about to be placed on them.

 

The Aerobic Component

 

For those who had weight loss as being at the top of their list of goals, aerobic activity is imperative.  Aerobic activity is necessary for most people to lose weight and keep it off due to the nature of how the body functions during aerobic activity.  Aerobic activity is that which utilizes primarily oxygen and fat as the main sources of energy.  Therefore, if you are doing an activity that raises your heartrate and breathing for an extended period of time, you are engaging the body aerobically.  Good examples of this include walking, jogging, running, swimming, and training on an elliptical machine.  Many workout routines for women are focused on fat loss and weight management.  As such, long-term successful weight loss solutions usually involve some aspect of moving one's own body mass against gravity for an extened period of time.  By including the component of aerobic activity into one’s workout routine, one can focus on burning calories and thus losing weight.

 

The Anaerobic Component

 

Anaerobic activity primarily relies upon stored forms of carbohydrates for energy.  This generally translates into resistance training for most people.  Resistance training in a woman’s workout will help to ensure muscle tone and definition.  If the woman doing the workouts is concerned about putting on too much muscle mass, consider that anything above fifteen repetitions is generally considered in the range that will help to tone up muscle rather than build up bulk.  It is generally more difficult for women to build up muscle mass than men due to lower testosterone levels.  However, in addition to improving the appearance of the muscles, adding a little bit of extra muscle to one’s frame can help to increase a persons resting metabolism.  Muscle tends to be much more metabolically active and demanding of energy then fat.  Therefore, most workout routines for women should include some sort of resistance training element to the workout.  The anaerobic component and the act of putting on a little bit of muscle can help to keep that metabolism elevated and burning more calories. 

 

The Cool-Down Component

 

Particularly when an intense aerobic session has been part of a woman’s workout session or routine, a cool-down component is appropriate to slowly bring the persons body back down to a resting state.  This can be done by lowering intensity levels, speed, and inclines when using aerobic machines.  When running or walking outside, this simply means reducing the overall pace gradually. 

 

The Stretching Component

 

Many people neglect to stretch as a part of their workout routines.  Stretching helps to prevent injuries and can maintain or even increase range of motion.  The best time to do stretching is after a person is warmed up.  For this reason, many people stretch after a workout session and not before.  At this point, due to the increased activity of the muscles, they are more easily and safely stretched. 

 

A Word On Workout Routines For Women At The Gym

 

If you workout at a gym, chances are you have access to a great deal of both cardiovascular (aerobic) equipment, and resistance training equipment.  Some of the best workout routines for women at the gym who want to both lose weight and tone and firm muscle are to go back and forth between weightlifting and cardiovascular training.  This is often known as circuit training and is a highly effective means of toning, firming, and losing weight all at the same time.  Many bootcamps today employ this principle.  If your gym offers such classes, you may want to consider giving them a try.  They can be both highly motivating and highly effective. 

 

 

A Word On Workout Routines For Women At Home

 

Workout routines for women at home can be just as effective as those in a gym provided that the woman knows what she is doing and has adequate equipment.  Many working women today struggle for the extra time to get to a gym, and with other factors such as having young children, working out in the home can often be more practical.  If you prefer to workout in your home, you may want to consider contacting a good certified personal trainer.  If you want to work with the trainer long term, he or she can continuously take you through challenging workouts that are appropriate for the home environment and utilize the equipment you have.  If you do not plan to use a personal trainer long-term, he or she can still help you design and implement a program that will help you to get great workouts on your own once you’ve learned how to do them properly and safely. 

 

Final Thoughts On Workout Routines For Women

 

The goals for most women as they relate to fitness are often to lose weight, tone and strengthen muscle, and maintain overall good health.  It’s important to talk with your doctor before engaging in any workout program.  If you are pregnant or think you may be pregnant, it’s especially important to speak with your doctor.  Certain exercises will be contraindicated (meaning you should not do them) at certain points in the pregnancy.  Working out and dramatic weight loss can also sometimes effect medications or the amounts of medications needed.  Make sure you keep the lines of communication open with your doctor so that you can get in shape and do so safely.  Finally, if you are uncertain how to maximize your workouts or simply don’t know what you are doing, consider working with a personal trainer.  Doing so is an investment that can yield very positive returns.  Many women prefer to workout with female trainers, and there are many great female trainers available today.  Good luck to you in your workouts and make sure to check back in for more great fitness related articles. 

Personal Trainer Cost Versus Benefit: An In-Depth Look At Whether Or Not To Work With A Personal Trainer

If you are considering working with a personal trainer to help you reach your goals, you no doubt have a few big questions on your mind.  You may be wondering how to find the best personal trainer in your area.  You may be thinking about how many times a week you will be able to train and whether you want a male or female trainer.

 

 

 

 

 

 

 

 

 

 

You may be wondering if you and your trainer will get along well.  And of course you may be wondering what the cost of a personal trainer is.  These are just a few of many questions that pass through the minds of those looking to begin working with a personal trainer. 

 

One of the biggest questions that people consider when pursuing personal training is the cost for a personal trainer.  If you are going to commit to working with a personal trainer, you are going to have a certain level of financial investment.  Notice that I used the word “investment”, and not “expense”.  There are many activities and services that we partake in as consumers, but when we use money with the anticipation that we will get some sort of increased return on it, the money spent then becomes an investment.  In this article we’ll take a look at the cost for a personal trainer versus the benefits (or returns) of working with one.

 

How Much Does A Personal Trainer Cost?

 

If you are thinking about working with a personal trainer, one of your first questions is likely to be in regards to the personal trainer cost.  You likely work hard for your money and want to make sure it is well spent.  The average cost of a personal trainer can vary greatly.  From various sources I have seen, the national average for a personal training session tends to be around sixty-five dollars per session as of the time of this writing.  Sessions typically tend to be about an hour.  Remember that this is an approximate national average.  Costs can vary greatly based on location, the facility or gym, and the personal trainer.  For example, if you live in an upscale area of Los Angeles, it is unlikely that you are going to pay the same amount for personal training as would a person in a smaller mid-western city or community.  Similarly, if you are going to train at a large gym with top of the line equipment, you may end up paying more than a smaller local gym or fitness center.

 

 Other Options To Consider When It Comes To Cost

 

If the cost for personal trainer sessions is a little bit high for you, there are a few options you can consider.  First, you can see if the personal trainer or gym is willing to lower the average personal trainer cost per session if you pay more money up front.  A bulk purchase of many sessions up front will sometimes lead to a lower cost per individual session.  Secondly, if the pricing is way out of your league, you may want to consider if the personal trainer will do sessions with you and a friend or spouse.  The cost per person is usually substantially lower when doing this.  The sessions are not as personalized as with just one client, but you will still be getting a great workout with a professional and spending time with your friend or spouse.  This is often a very practical way for people to work with a personal trainer.  Finally, you may want to inquire if the personal trainer cost would be lower if you do shorter sessions.  Any of these methods may help you if the cost for personal training is a bit out of your budget.     

 

The Benefits Or Results Of Personal Training

 

When you work with a personal trainer, one of the first things you will do is talk about your goals.  You may have a goal to lose weight.  You may desire to compete in some sort of competition.  You may need to improve your leg strength and balance and prevent possible falls.  Whatever your goals are, a good personal trainer will sit down with you and not only go over your goals in detail, but also map out a clear and well laid out plan of how to reach those goals.  It is impossible to reach your destination unless you clearly define it and how you intend to get there.  A good personal trainer will help you do both. 

 

The Cost Of Not Working With A Personal Trainer

 

In addition to considering the average personal trainer cost, one should also consider the cost of not working with a personal trainer.  Turning the question around forces one to look inward and assess one’s own needs and abilities.  If you are contemplating working with a personal trainer and seem to be going back and forth in your decision, there are some questions to ask of yourself that may help you in your decision.

 

1.  Can I reach my goals on my own?

 

Be honest with yourself here.  Perhaps it would be even better to ask yourself if you will reach your goals on your own rather than if you can.  Many people think to themselves they do not need a personal trainer to reach their goals.  The weeks, months, and years pass by, and they are still in the same shape they were, all while telling themselves that they are going to get serious about working out and getting in shape.  A huge part of personal training is accountability. 

 

2.  Do I know which exercises will help me reach my goals?

 

I had been working out on my own for over 15 years before I studied to become a personal trainer.  I had no idea what I did not know prior to that.  There are so many exercises, training methods, and concepts to working out, that to truly maximize results it usually takes someone who has made it their career to study such things. 

 

3.  Do I know how to workout safely with regard to my current fitness level, experience, and   knowledge? 

 

There are primarily two kinds of injuries when it comes to working out.  The first is the kind that happens right away.  The second is from doing exercises wrong for years and not knowing it.  The latter injury creeps up after years of doing an exercise incorrectly and due to the nature of it building up usually results in a significant problem by the time it starts to manifest pain and discomfort. 

 

4.  Am I familiar with proper exercise technique so I stay safe?

 

This ties in to question number three.  Even resistance machines can be used incorrectly.  Don’t think because you saw someone else do it that they know how to do it.  Also don’t assume that because you saw a trainer show it to someone else that you have picked up all the finer details and safety aspects of the exercise. 

 

5.  Do I have enough knowledge of nutrition as it relates to my goals?

 

Especially when it comes to weight loss, being educated about nutrition is of huge importance.  The reputable personal training certifications have entire sections devoted to nutrition.  A good trainer can help educate you about nutritional principles that will help you attain your goals. 

 

6.  Do I know the proper mix of aerobic and anaerobic activity to help me reach my goals? 

 

First, do you even know what aerobic and anaerobic means?  Second, do you know how much of each you should be doing based on your goals, background, and medical history as it relates to physical activity and what types you should be doing?

 

7.  What am I willing to give up in terms of time in order to train? 

 

Personal training sessions take time, and time is a valuable resource for most people.  What are you willing to sacrifice in terms of time for your workouts?  What have you put higher on your priority list then your own health and wellness?

 

8.  What can I afford and what I am willing to give up in order to be able to afford personal training? 

 

This investment in your health and wellness is going to cost money.  Would you be willing to give up a few times a month of going out to eat at a nice restaurant?  Would you be willing to take one less major vacation to get in healthy shape?  Consider your priorities.  If you don’t make fitness a priority, your body is eventually going to rebel against you for not doing so. 

 

9.  Do I know how to vary up exercises enough so that my progress does not stagnate?

 

One of the greatest challenges for someone who has been working out for years is to keep changing things up so that the body is forced to adapt.  You may know 3 ways to work your abs.  A good personal trainer knows 100.  Lack of diversity in training also contributes to boredom, and boredom leads to workouts that stop occuring. 

 

10.  Do I have the discipline to stick to my workouts regularly without having a workout appointment with a personal trainer? 

 

By having an appointment with a personal trainer you are much more likely to succeed.  If you cancel, not only are you letting yourself down, but you are letting your trainer down as well.  There is a good chance you will still have to pay for the session as well so you are losing more than just a workout. 

 

Making Your Decision

 

I hope this article has helped provide some insights into personal training as it relates to the costs and benefits.  A good personal trainer will make the sessions well worth your money.  The results you will see and feel as you move forward with your training should reassure you that it is in fact well worth the cost.  Investing in your health and wellness through fitness is one of the best ways you can spend your money.  Consider your priorities and the various questions posed in this article.  The overwhelming majority of people will experience greater results with a personal trainer than on their own. Even professional athletes, bodybuilders, and powerlifters work with personal trainers to maximize their results.  Consider looking for a personal trainer who has experience and one of the best personal trainer certifications.  Doing so can take your workouts and overall fitness to new levels.  Good luck in your decision and make sure to check back for more fitness related articles.