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Are
You Personally Trained
Lee
Ashford
Unhealthy eating habits and
lack of exercise throughout the previous twelve months has prompted large
numbers to dust-off the old trainers and hit the health club. In a frantic
effort to reclaim our long lost bodies from yesteryear, numerous
individuals pump iron and pound away on the treadmill every other day for
a couple of months until enthusiasm falters. Misguidance and “poor
form” usually leads to injury and/or poor results. Motivation barriers
proceed until all thoughts of a healthier lifestyle come to a sticky end.
A few dedicated and disciplined individuals go on to achieve
fantastic results, but for the remaining majority, things gradually turn
pear-shaped. How many times have you said the words “I just can’t
motivate myself to get to the gym”? Lack of, or indeed, no motivation is
possibly the biggest barrier to overcome. So, how does one find the
inspiration to even just turn up for a training session, let alone push
out that extra rep or run for five more minutes? For the couch potatoes
who find packing their gym kit and driving their brand new air-conditioned
car a few hundred yards down the road to the gym or sports club is just
too much hard work, there is hope on the horizon in the shape of a
personal trainer.
Trainers who specialise in home visits ensure that you don’t even
need to step outside your front door to enjoy the benefits exercise has to
offer. A good trainer will come prepared with all the essential equipment
you require. All you need to provide is yourself and your gym kit. The
thought of walking into a leisure club during peak times can be very
intimidating if you feel conscious about your body. Having your trainer
turn up at your house neutralises travel times and quashes any feelings of
anxiety. Neighbours may even feel envious to see you working out with your
trainer, especially as they have previously been perceived as a luxury
only afforded by the rich and famous.
For those willing to venture outside the house, why not pay a visit
to a personal training studio? Equipped with experienced trainers,
non-intimidating environment, latest technology and completely private
surroundings, a studio is ideal for those who want to avoid a busy leisure
club.
Accident prone participants need not worry. Some trainers offer
sports massage therapy as another string to their bow. An injury or
ailment need not spell the end to proceedings. In addition to being
utilised as a specific treatment to soft tissue injuries, massage is also
beneficial in reducing muscle soreness (especially post-exercise) as well
as helping to ease tension and aid relaxation.
A health and fitness assessment is first and foremost for your
initial session. These vary from trainer to trainer, but most will include
a blood pressure, weight and body fat check.
Fitness tests can include
various strength, flexibility and cardiovascular tests. All these checks
may feel rather clinical but are essential. The trainer needs to establish
a bench mark with which to tailor your programme to suit your needs and
ability. A trainer really earns their corn when dealing with special
populations, such as diabetes, hypertension, asthma, arthritis and pre or
post natal. Everyone, regardless of age, gender and ability can be catered
for.
Some gyms offer personal training to members. You may think it a
“cheek” to charge for personal training on top of your monthly
membership. Why splash out your hard-earned cash twice before being given
the chance to exercise? Gyms usually offer a gym programme to help you on
your way. The gym instructor will go through your programme with you
during your first session. Once left to their own devices, a majority of
gym goers will, unknowingly, adapt their own technique to their exercises.
By performing any given exercise incorrectly, you minimize the
effectiveness of the exercise. Hiring a personal trainer eliminates
problematic situations, as they would be on hand to correct and encourage
you all the way. This in turn provides you with quicker results.
Lifting weights incorrectly can increase your risk of injury.
“Cheating” movements, such as swinging backwards during a bicep curl,
not only reduce the effectiveness of the exercise but also put unnecessary
strain on other parts of the body. A personal trainer will demonstrate and
teach you the exercise, ensuring you keep correct “form” throughout
the programme. Their reputation is at stake if you injure yourself, so
your safety is paramount.
It’s easy to get involved
in conversation with the person on the treadmill next to you. Time is
valuable, so wasting it chatting or standing around defeats the reason why
you are there in the first place. Working out at a comfortable pace
that’s probably too comfortable will not help to reap the benefits
required. A trainer will keep you motivated, interested and on your toes.
On the other hand, going like a bat out of hell and doing far too much for
your body to safely perform can be extremely dangerous. A good trainer
will always enable you to work within your capabilities whilst getting the
maximum benefit. Designed to meet individual needs of the client, each
fitness programme is progressive, regularly updated and enjoyable (even
for the most reluctant participant).
A personal trainer really is a jack of all trades. Each will have
their own area of expertise, and will have knowledge in some, if not all
of the following areas; nutrition advice, sports injuries, postural
correction, fitness testing, aerobics, sports specific training, martial
arts, boxing, yoga and pilates.
Financial restrictions may inhibit regular sessions with a trainer,
with prices ranging from £20 per hour up to an astonishing £100+ per
hour (depending on your location). Most will offer discounts for block
bookings, group sessions and regular promotions. Depending on your
motivation levels, your trainer can introduce homework between booked
sessions. This can comprise of anything from filling in a personal food
diary to counting your steps taken daily.
When the going gets tough, a personal trainer is on hand to help you
reach the finish line.
Someone to listen, observe,
give advice and offer support seven days a week, a personal trainer is
essential to your long term well being. Let’s face it; you can’t put a
price on your health!
Here are some important tips
when selecting a personal trainer.
1) Cheapest isn’t always best. Although you don’t want to pay
over the odds, a Skoda will not perform as well as a Ferrari!
2)
2) Look for recommendations.
A good reputation travels almost as fast as a bad reputation. If a friend
refers their trainer to you, the chances are they are satisfied with the
service provided.
3)
3) Look before you buy. The majority of trainers will offer a free
consultation. Speak to two or three before you decide which one suits your
needs.
4)
4) Don’t be afraid to ask questions. Ask for proof of up-to-date
qualifications and insurance. A genuine personal trainer should also be
police checked.
5)
5) Do judge a book by its cover. Look for a smart, well presented,
professional looking individual. The quality of their work may well
reflect on their appearance. Punctuality, reliability, tidy appearance and
a friendly persona are all qualities of a successful personal trainer.
Exercise
– The Ultimate Stress Buster
Lee
Ashford
It is an
unfortunate fact of life that most of us experience stress on a daily
basis. The rigours and strains of modern living combined with a high
profile career and the daunting task of parenthood can leave even the
calmest, laid-back individual wanting to climb the walls and pull out
their hair by the handful. Mounting pressures at work to meet deadlines,
piles of housework in an environment surrounded by demanding children and
relationship woes are daily problems facing most adults in today’s
society.
Anything that
causes stress is called a stressor. The most common stressors are work,
relationship or family related. Stress is experienced when there is an
awareness of an imbalance between demand and capability, under conditions
where failure to meet the demand is thought to have unwanted consequences.
Stress can be positive and negative. On the positive side it alerts us to
a threat and increases our levels of arousal and activation. This can help
us be more effective in coping with the threat. Mismanaged stress causes
strain on its victim which in turn can be devastating.
Many would
agree with the statement – “stress can be harmful to your health”.
When handled inappropriately, stress lowers our resistance to illness and
disease. Serious physical and emotional problems can arise, and in a worse
case scenario, even lead to loss of life. Physiological symptoms of stress
include: increased heart rate, high blood pressure, insomnia, headaches,
diabetes and fatigue. These health related symptoms can trigger off
emotional problems, such as depression, anxiety, anger and withdrawal.
So, how does
one manage stress and stay healthy and happy? Answer – exercise!
Exercise is important to each and every one of us, regardless of age or
ability. There are, of course, the physical, emotional and visual
improvements gained through regular and effective exercise. Weight loss,
muscle tone, increased self esteem, improved cardiovascular system,
improved posture and change of body shape are to name but a few.
Exercise is
also beneficial for stress reduction through the release of endorphins.
Endorphins or “happy hormones” can make us feel energised, recharged
and revitalised. These chemicals are increased during physical activity of
twenty minutes or more. Chemically similar to opiate compounds, endorphins
are a similar substance to morphine. They have been shown to provide a
pain relieving effect and promote a sense of euphoria. Sleep patterns can
improve and blood pressure can even be reduced by the release of these
hormones.
What types of
exercise are recommended for stress relief? It is important to find an
exercise which is enjoyable and easy to commit to on a regular basis.
Repetitive exercises, such as walking, running, cycling and swimming can
promote a relaxing sensation for some individuals, giving an effect
similar to meditation. Some people enjoy gradual and fluent movements,
focusing on breathing, stretching and posture. Examples, such as yoga and
tai chi can be more beneficial than regular exercise. Stretching relaxes
tense muscles and improves flexibility and joint efficiency.
Activities
should be fun and varied in order to sustain a suitable level of interest
and to reduce the boredom factor. Slogging tediously away for hours on end
enduring mind numbingly boring exercises can destroy one’s desire to
participate, subsequently increasing stress levels. Remember exercises you
enjoyed as a child. The chances are that you will still like them. Group
activities, such as fitness classes, team sports and dance classes are
just a few of the possibilities.
Contact sports,
such as boxing, kick boxing and martial arts are for many people, the most
satisfying and rewarding ways to relieve tension. Banging away on a punch
bag or exploding with a crisp left hook with precision and power towards
an unsuspecting trainer’s focus pad can help relieve the built up stress
of a hard day’s work. These sports are not all about sparing and getting
a bloody nose, thick lip and cauliflower ear. Training sessions can be
taken in a class format, allowing you to enjoy the session without risking
injury to yourself.
The fact that
the stressor may inhibit physical activity should not be a reason not to
participate. Commitments to family or work may reduce the time allowed, so
making small changes to your daily routine may help you dedicate more time
to exercise. Some health clubs offer childcare. Lunch breaks at work can
be used productively. Even a half-an-hour break can be efficient time with
which to enjoy the stress relieving benefits exercise has to offer.
Exercise
frequency and duration can depend on personal goals. Moderate activity for
at least twenty minutes three times a week is the minimum requirement,
according to physicians. Training once a week is probably insufficient to
achieve any noticeable changes. Rest days should be incorporated into
intense and advanced training schedules. Overtraining can give negative
results. Overuse injuries will hamper training schedules, causing
frustration and further stress. Addictions to exercise on a daily basis,
although considered by some to be a positive addiction, can in fact create
problems through withdrawal effects. Not getting your daily fix of
endorphins may contribute to increases in hostility, anxiety and
depression.
Everyone
experiences stress at some point in time. You can either manage and
control it or face the consequences. Exercise is a healthy, enjoyable and
rewarding way to combat the effects of stress when used safely,
effectively and within one’s capabilities. Let stress become a thing of
the past – not yourself!
Here
are my top ten stress busting exercise tips:
1) Go for a
walk. Available to most of us walking suits all fitness levels, is low
impact and will burn calories.
2) Take a dip.
Swimming is a non-impact exercise and works virtually every muscle and
joint. Rhythmical movements can provide a meditating effect.
3) Join a yoga
class. With endless physiological and psychological benefits, yoga can
seriously improve your health and well-being. Calming the mind and
enabling us to handle anxiety and stress, yoga is second to none. This
exercise is suitable for all fitness levels – from the beginner to the
advanced athlete.
4) Keep it
regular. People who exercise regularly tend to be more conscious of their
diet, encouraging them to eat more nutritious food. Good nutrition helps
stress management and increases energy levels.
5) Find a
partner. Training in pairs helps motivation and encouragement when the
going gets tough. Exercising on your own can feel very lonesome. This is
especially noticeable when running or working out at the gym.
6) Try
something new. Taking part in a new sport or activity such as badminton or
salsa classes can be a refreshing change. Making new social contacts will
also help your self esteem.
7) Know your
limitations. Don’t throw yourself in at the deep end when you are new to
a particular activity. You should start off gently, progressing gradually
as fitness levels start to increase. It is also just as important to
progress to the next level once an activity gets too easy. A plateau in
your regime will not be beneficial to stress reduction.
8) Keep
yourself sexually active. Involving sexual activity within your physical
activity will aid the release of muscular and emotional tension whilst
burning off extra calories.
9) Separate
yourself from work. Choose an activity that’s away from work and home. A
physical job or active home life may burn off calories but will do little
to lower stress levels.
10) Seek advice
from a professional. Incorrect technique and form may contribute to
injury. Bouts of inactivity on the sidelines do not contribute to stress
reduction. Advice usually costs nothing. Don’t be afraid to ask.
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