Personal Training Abuse

Personal Training AbuseAre you experiencing personal training abuse? A friend was describing her personal training sessions to me and said,“ there’s a fine line between coaching and abuse”.

The whole idea is to find someone who you like, and who likes you to be your teacher and motivator.

Your trainer should teach you to exercise safely and effectively. She/he can motivate you to love exercise by making it fun.

And if you love exercise, you can get and stay fit for a lifetime.

Personal Training Certs

Certification by a national certifying organization and experience are also key. Make sure your trainer is certified and has several years of experience. Meet the person, and make sure you click. If you’re not sure, keep looking.

Don’t be shy about asking to see her/his personal training certification. Ask for client references too, (and call them).

Here are some of the top certifying bodies in the USA:

American College of Sports Medicine (ACSM)

National Strength & Conditioning Association (NSCA)

National Academy of Sports Medicine (NASM)

American Council on Exercise (ACE)

Aerobics & Fitness Association of America (AFAA)

If you are living in another country check out the top Personal Training certs in your area

and make sure your trainer is certified by one of them.

Finding the right trainer can be a daunting task but when it’s right, its music.

By the way, this training partnership is a two way street. No trainer wants to be treated like a servant or even an employee. Treat your trainer as you’d like to be treated and you may make a lifelong friend.

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Fitness Myths: Why We Success or Fail

Fitness MythsFitness Myths: Why We Success or Fail.

Before you make your New Year’s Fitness Resolutions, here’s some food for thought.

Many of today’s fitness programs are all about the quick sell and even quicker results. Many are based on dangerous fitness myths.

Here are 5 fitness myths to steer away from:

Fitness Myths # 1: No Pain No Gain:

It is a popular misconception that only when you feel the pain are you gaining anything from your workout.

The “no pain, no gain” mentality contributes to more injuries and more burnout than any other fitness factor, especially among my age group (baby boomers).

It is wiser to exercise sustainably over a longer term, than to push yourself to the breaking point.

Fitness Myths # 2: A Taskmaster Equals the Best Teacher

Reality Exercise Shows that have recently become popular portray drill-sergeant-style trainers as being the most effective fitness mentors.

While leveraging fear and using intimidation techniques may mean instant short-term fitness results, they’re sending the wrong message about how to get and stay fit for a lifetime.

Attainable short-term goals and positive reinforcement are more likely to create good fitness habits that are sustainable for life.

Fitness Myths #3: Pumping up the Volume Equals Pumping up Your Physique

It seems some fitness instructors think screaming louder and blasting the bass is motivational. It’s time to think again.

While high-decibel workouts might be temporarily motivational, over time these techniques become draining and stressful leading to faster fitness burnout.

Look instead for uplifting music and gentle coaching in your workouts.

Fitness Myths # 4: Fitness Equals a Fight Against Your Body

Sales pitches that encourage “shaving off the pounds” and busting your abs or your butt have solidified the image of fitness as a battle against your body.

Fighting is not a sustainable activity or philosophy. Instead, think of partnering with your body. Meet it where it is at right now and provide the environment and tools to reveal your body’s best potential.

When you take this approach you are setting yourself up for success every step of the way.

Fitness Myths #5: Force Equals Fit

Today’s popular exercise routines promote pounding your body into shape. But ancient movement modalities, such as Dance, Yoga and Tai Chi had it right.

Fitness is not about pumping the most iron or performing the most reps, it is about teaching your body how to move efficiently, using all of your muscles groups, and sustaining these movements over time.

Exercise including strength training should be approached as a gradual lifetime process. This way, exercise becomes a pleasure not a chore.

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Working Out: Can You Gain Without The Pain? by Mirabai Holland ©2013

It’s Spring again and I’ve been getting those emails for a month or so asking for advice on how to get on and stay on an exercise program. I get questions about commitment, pushing one’s limits, pain, and quick results. I go a little crazy at this time of year because I’m at odds with a very vocal segment of my industry about how to get started on an exercise program. They’re sincere, well-educated trainers, but I don’t think they remember what it felt like to be de-conditioned. They expect beginners to do to much too soon. I’m beginning to think that over-vigorous exercise dulls one’s sense of empathy.

I’ve seen it time and time again: determined beginners pushing so hard and either getting hurt and quitting or just quitting because they couldn’t take it any more. If this sounds like you, don’t feel bad. It’s not your fault. We’ve heard no pain no gain all our lives. We’ve watched contestants push themselves to the brink of disaster on television. We’re inundated with infomercial promises of big results in no time. It’s enough to make anyone think ” I’ve got to beat myself senseless immediately so I can hurry up, get fit, have the body of my dreams and live happily ever-after.”

By the way, I’m not against vigorous exercise. On the contrary, I love vigorous exercise. But I wouldn’t have loved it nor would I have been safe doing it as a beginner. In my experience, that approach only works for a few stoic types and sets the rest of us up to fail.

I believe in moderation, easing in, starting with a little and building up to a lot, staying in your comfort zone. You may get to super-vigorous exercise eventually, or maybe you’ll like moderate exercise better. And moderate may be just as good as vigorous, maybe better. Really.
Just so you know this isn’t some favorite rant of mine, there are people, scientists even, who actually agree with me. Here’s study conducted at the University of South Carolina Arnold School of Public Health

I think, the best way to get fit and make exercise a part of your life forever is to keep it pleasant. If you haven’t been exercising in a long time, don’t start lifting weights right away. Don’t try to jog or even walk for a half an hour right away. Do something easy. Do something pleasant. If you enjoy it today you’ll want to get up and do it again tomorrow. It’s the pleasure principal. I believe in it. This study published in the Journal of Health Psychology believes it, too

So, how do you get started? I suggest starting by standing up and doing about five minutes of gentle limbering movements. Do the same for a few days in a row. You may be surprised at how good this feels and what a wonderful state of mind these simple, natural movements put you in. You may find yourself exercising longer than five minutes after a few days because you like it. Don’t question it. Simply do it. You may find the more you do it the more you’ll want to do it, and the more you’ll do.

You may want to go for a little walk, then a brisk walk, then a half hour brisk walk. Don’t rush it. It doesn’t matter if it takes a couple of weeks, or a couple of months. Listen to you body. You’re on nobody’s schedule but your own.

Once you’re enjoying a half hour brisk walk most days of the week, try adding light weight training for your major muscle groups a couple of times a week. Increase the weight, number of reps and number of exercise days only when it feels too easy. Build up slowly to weight training about three days a week with a day off in between sessions.

Remember to keep it pleasant. If it’s too intense, it ceases to be fun and there’s a good chance you’ll quit. This approach takes longer. But I’ve found it to be much more sustainable than those quick fix pump you up methods. Most of those intense immersion exercise programs remind me of the guy who beats his head against a brick wall. When asked why on earth he does that, he says: “because it feels so good when I stop”

Ease-in. Invest in your body. It will pay you back in quality of life.

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