Here are a few things you should think about before hiring a personal trainer in San Diego.
Beginning a fitness routine can be a daunting task. Most people don’t know where to begin or are afraid of getting no results, or worse, injuring themselves during their workout. This is where hiring a certified personal trainer can make the difference between successfully meeting your fitness goals or not. A good personal trainer should help you set up a fitness program that meets your goals and teaches you the best way to exercise.
What is a Personal Trainer?
A personal trainer should be educated in anatomy, exercise physiology, nutrition, and certified through a national fitness organization (like ACE or ACSM). Your personal trainer’s job is to assess your current fitness level, set up an individualized workout program for you and keep you focused on your fitness goals. A personal trainer will also get you to train harder than you normally would on your own. A personal trainer also provides:
What to Look for In a Personal Trainer
Be Wary (Forgive me if I repeat myself, it’s that important!)
Working with the right trainer can be a life changing experience. I have seen it time and again with my own clients. Unfortunately, working with the wrong trainer can sour many people on exercise and fitness permanently. By doing a little research and asking yourself what you need out of your trainer, you can increase the chances that you will get a perfect fit.
J. NyQuist C.P.T.]]>
Water is crucial to your health. Every system in your body depends on water.
The human body is made up of between 55 and 75 percent water. Men generally have more water in their bodies than women because muscle holds more water than fat does (and women have a higher percentage of body fat compared to men). When a person loses 10 percent of their body weight in fluids, they are considered to be dehydrated, but as little as two percent can affect workout performance, cause fatigue and dull critical thinking abilities. Adequate water consumption can help keep joints lubricated, lessen the chance of kidney stones, prevent and lessen the severity of illness and help prevent constipation.
Symptoms of dehydration:
Daily hydration requirements:
Every day you lose water through sweating, exhaling, and going to the bathroom. For your body to function properly, this water needs to be replaced by consuming beverages and foods that contain water. A healthy adult’s daily fluid intake can vary widely. Most people drink fluids to quench their thirst but this may not be enough. A good guideline is to drink eight 8-ounce glasses of water a day, although many beverages can take the place of water for fluid replacement. Alcohol and caffeinated beverages should not be added to this total since they are diuretics and can cause you to lose more fluid than they provide. If you drink enough water to quench your thirst, produce a colorless or slightly yellow amount of urine, and you feel well, your current total fluid intake is probably OK. If you exercise or engage in any activity that makes you sweat, you’ll need to drink extra water to compensate for that fluid loss. Also keep in mind that you need to drink additional water in hot or humid weather to help lower your internal body temperature and to replace what you lose through sweating.
By following these guidelines, you can minimize the chance of injury during your strength training workouts. Of course the best way to minimize your chance of injury is to hire a certified personal trainer if you are unsure of what you are doing.
Warm up: Before you perform any strength training exercises you should do 5-10 minutes of light cardio or calisthenics. Also the muscle groups you are working out should be warmed up before every strength training session with light sets of your working exercises.
Maintain proper posture: Incorrect posture can easily lead to injuries Make sure your spine is aligned properly and your joints are not put into any unnatural positions.
Listen to your body: Pain is your body’s way of telling you something you are doing is harmful. There is a big difference between a slow building burn in the muscles and a sharp pain. If it’s a sharp pain, stop doing it. There is always something else you can do.
Stretch: After your hard workout, spend 5-10 minutes gently stretching out your entire body. Stretching helps promote flexibility and decreases post workout soreness.
Keep your sets around 10-12 reps: Unless you are an advanced trainee, you should not be going so heavy that you cannot perform at least 10 reps with good form. Going too heavy, then losing proper form to lift the weight anyway is a great way to get injured.
Follow a varied and balanced routine: Incorporate strength training, cardiovascular training, and stretching for flexibility into your workout routine. Also try to cross train with different activities like hiking or swimming to work different muscles in ways they are not accustomed. Make sure to work all of the major muscle groups so you don’t create any major muscle imbalances.
Stay hydrated during your workout: When a muscle becomes dehydrated, it is more prone to strain and injury. Avoid sugary drinks and just stick with water during your workout.
Make your weight loss plan a life style.
I always say diets are like vacations, they’re something you go on temporarily before you go back to your regular routine. Your body is a reflection of your lifestyle. If you eat a healthy diet and exercise you will have one type of body. If you eat unhealthy foods and you are sedentary you will have another type of body. In order to lose the weight and keep it off, you must continue to do what made you successful in the first place.
Set realistic goals and expectations.
Most people who begin a diet do so with unrealistic expectations. They want to drop 30 lbs in a month when it took them 3 years to gain it. Focus on the process and let the results happen naturally. 1-2 lbs a week is a realistic weight loss goal. If you are strength training, which you should be, you may not see much if any weight loss on the scale initially because you are gaining lean body mass (muscle) while burning body fat. The way your clothes fit is a great way to measure your progress instead.
Bodybuilders and most athletes eat small meals every 2-4 hours for a reason. This is ideal. Your body’s digestive system can only handle so many calories efficiently at once. What it cannot use for repair or immediate energy is stored for later use as body fat. A tip I use and give my clients is to not get full or hungry throughout the day. Eat before you really get hungry so you don’t overeat at your next meal and stop eating before you are full. Don’t worry, you will be eating soon enough again.
Water plays many roles in your body (your body is mostly water), and it is essential for proper metabolism. It is very easy to take in a large number of calories just by drinking them. An average 12 oz. soda has about 150 calories. Fruit juice is loaded with sugar as well. Alcohol has 7 calories per gram. I’ve personally found that if I make water about 90% of my fluid intake, I can control my calorie intake quite easily.
Cook at home.
When you prepare your own food you have complete control over what goes into it. By learning to read and understand food labels you can know exactly what you are putting into your body when you make your meals. Use sugar, salt and fat sparingly or look for substitutes in your recipes.
You don’t have to join a gym to lose weight. Exercise comes in many forms. You can try taking a class, following a video at home, going for a walk, or even work around the house. Many people are having success with video game programs such as Nintendo’s Wii Fit or Yoga. The point is you need to physically exert yourself somehow on a regular basis. 3-5 times a week is a good goal to set.
Occasionally you should have something just because it tastes good. These choices may not be the healthiest options but are an important part of a successful diet. If you constantly deny yourself your favorite foods it can become easy to burn out on your healthy diet and overindulge. I try to have a “cheat meal” once or twice a week just for my mental health. My diet is low enough in sugar fat and salt that if I have a meal that is loaded with any of these, my overall intake is still low. Always look at the big picture.
When your body goes without food for a while it slows down it’s metabolism as a survival mechanism. When you eat breakfast in the morning, your body can start revving it’s metabolism up early in the day and keep it going throughout. Remember, it’s not how much activity you do or even how much you eat that determines weight loss. Weight loss is determined by how many calories you burn. Eating breakfast every day helps keep your metabolism up.
No one says they want to train so all of their joints will hurt, or they will constantly be irritable or tired. But this is exactly what many, if not most of the people in the gym are accomplishing by overtraining. Overtraining is when you tax your body’s recuperative abilities by training beyond their limit. When you are working out, you are actually getting weaker. Strenuous strength training breaks down and stresses every system in your body. After a workout your body not only has to heal itself back to where it was prior to training, but then it has to adapt to the increased workload it’s been given by getting stronger. This takes time or to be more precise, proper nutrition and rest. Most people jump back into the next workout as soon as their muscles are no longer sore, long before they have actually gotten stronger and then wonder why their gains have reached a plateau. Here are some tips to insure that your strength gains come steadily and you remain injury free.
A general rule I use to know when to train next is how I feel mentally and physically. If I am tired or not excited to train, I probably need some rest. If my joints, tendons, or muscles are sore I definitely need rest. I use my dog as a good example. When he wants to play, he can’t be stopped. When he is tired he can’t be roused. When I feel like training the way my dog wants to play, it’s time to train. If I don’t feel excited to train, I probably need another day or more. Too many people are afraid that if they go too long between workouts their muscles will atrophy but if you keep eating properly you will be surprised how long your muscles will continue to grow. J. NyQuist]]>
Strength Training Guidelines
Planning your workout.
For beginners, you want to choose about 8-10 exercises, which comes out to about one exercise per muscle group. Make sure to pick at least one exercise form each group in order to maintain muscular balance and injury prevention. Some examples are:
Sequence of Exercises
Picking your weights
1- Subtract your age from 220. (Example for a 30year-old: 220 – 30 = 190.)
2- Multiply the result by 0.65 to determine 65 percent of your estimated maximum heart rate. (For a 30year old: 190 x 0.65 =123.5 , or approximately 124 beats per minute.) This is the middle range of your training range.
The table below shows estimated target heart rates for different ages. Look for the age category closest to yours, then read across to find your target heart rate.
|Age||Target HR Zone
|20 years||100–170 beats per minute||200 beats per minute|
|25 years||98–166 beats per minute||195 beats per minute|
|30 years||95–162 beats per minute||190 beats per minute|
|35 years||93–157 beats per minute||185 beats per minute|
|40 years||90–153 beats per minute||180 beats per minute|
|45 years||88–149 beats per minute||175 beats per minute|
|50 years||85–145 beats per minute||170 beats per minute|
|55 years||83–140 beats per minute||165 beats per minute|
|60 years||80–136 beats per minute||160 beats per minute|
|65 years||78–132 beats per minute||155 beats per minute|
|70 years||75–128 beats per minute||150 beats per minute|
1- Stop exercising, and use your index and middle fingers together to count the number of beats at your wrist or neck for 15 seconds. (Your thumb has a light pulse, which might confuse the count if you use it instead of your fingers.)
2- Multiply this number by four. This is your beats per minute.
Basic recommendations from ACSM and AHA:
Do moderately intense aerobic exercise 30 minutes a day, five days a week
Do vigorously intense aerobic exercise 20 minutes a day, 3 days a week
Do eight to 10 strength-training exercises, 10-15 repetitions of each exercise twice to three times per week
If you are at risk of falling, perform balance exercises
Have a physical activity plan.
Both aerobic and muscle-strengthening activity is critical for healthy aging. Moderate-intensity aerobic exercise means working hard at about a level-six intensity on a scale of 10. You should still be able to carry on a conversation during exercise.
Older adults or adults with chronic conditions should develop an activity plan with a health professional to manage risks and take therapeutic needs into account. This will maximize the benefits of physical activity and ensure your safety.
Although the guidelines for older adults and adults with chronic conditions are similar to those for younger adults, there are a few key differences and points to consider.
Starting an exercise program can sound like a daunting task, but just remember that your main goal is to meet the basic physical activity recommendations: 30 minutes of moderate-intensity physical activity at least five days per week, or vigorous-intensity activity at least three days per week, and strength training two to three times per week.]]>
Basic recommendations from ACSM and AHA:
Do moderately intense cardio 30 minutes a day, five days a week
Do vigorously intense cardio 20 minutes a day, 3 days a week
Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.
Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.
With busy work schedules, family obligations, and packed weekends, it can often be difficult to get the recommended amount of physical activity. Try these tips for incorporating exercise into your life:
Starting an exercise program can sound like a daunting task, but just remember that your main goal is to boost your health by meeting the basic physical activity recommendations: 30 minutes of moderate-intensity physical activity at least five days per week, or vigorous-intensity activity at least three days per week, and strength training at least twice per week.
Choose activities you enjoy, such as swimming, biking, or playing basketball with friends to get your daily physical activity. If you need variety of activities to stay motivated, combine a few that appeal to you.]]>