Personal Trainers help you with your weight loss and workout goals but do you know some of the things that can hold you back as far as connecting with your trainer?
Here are some tips on how what NOT TO DO to get the most out of yourself with your trainer.
What you DON”T want to do:
1. Withhold Health Information: Do you have any injuries? Anything bothering you? Does it hurt you to be in a certain position? These are all important for your trainer to know even if your doctor has cleared you for exercise. This can help your trainer modify any exercise program they have in mind for you. Are you on medications? Medications can affect your heart rate so it is good to know what you are taking.
2. Don’t Complain: Complaining doesn’t make it any easier and it can keep the energy down which is not what you want. Your workout is not going to be easy…that is why you are paying someone to motivate you. They are there for you and want the experience to be invigorating and fun, not a downer. You won’t feel good about your workout and neither will they.
3. Making Excuses: Many people are busy and have trouble fitting in exercise. But once you commit to working out with a trainer, refrain from making excuses for missing a workout or overeating. They know it is hard to eat well and make time for exercise but they do and so do their other clients. Excuses have gotten you where you are and you took the steps to be healthy, now it is time to do it and make it work.
Don’t Lie: Personal trainers modify their plans based on your progress. If you are not eating the foods you say you are or doing the things you say, it can confuse them and make it hard for you to get results.
5. Talking Too Much (Or Not Enough): Communication is always key with anything but too little or too much can alter your workout. They need to know what is going on with you but talking about your social life the whole time or gossiping is not always beneficial for a workout. Everyone likes to talk about themselves but make sure you have time to talk about your health so they know you are still set with your goals. Some trainers can get frustrated that you need to keep being redirected back to working out.
6. Not Following Your Plan: Plans are specifically made for you.Changing the plan can put a damper on your results. Trainers are not expecting you to do more or less than what they have put out for you. Do what they have told you and if you are frustrated with the results, let them know.
7. Wearing Overly Baggy Clothes: Form is very important with working out so wearing clothes that restrict the eye from making posture advice, it can lead to an injury which is not what you want when you are trying to follow an exercise plan.
Get the most out of your exercise plan and help your trainer help you!
What is Aerobic Exercise v. Cardio Exercise?
Aerobic exercise is the same as what we all know as cardio exercise. Cardio exercise is any exercise when blood starts pumping rapidly and sends oxygenated blood that has come from the heart to the muscles. Breathing starts to accelerate and the heart starts beating more rapidly.
Good examples of aerobic exercises are running, swimming, walking, dancing, boxing. If a person performs these at too high of a level, it will then become anaerobe exercise.
Anaerobic exercise is a quick exercise that puts out a lot of energy but then you are quickly winded and have to stop. Sprinting or heavy weight lifting are good examples of anaerobic exercise.
All exercise is great for your health. It can improve your emotional health as well as your physical health. Diabetes, high blood pressure, cancer, heart issues and even osteoporosis can be reduced and even prevented by exercise.
So what is the big deal? Why is getting aerobic exercise so important and what affects does it have on the body?
Keeps you slim. Oxygen is necessary for your body to lose weight. Increasing oxygen in the bodies muscles will help keep weight off and fight off any extra calories you took in for that day.
- Increases your stamina and reduces fatigue
- Raises your immune system leading to better health and fights off the flu and other contagious diseases.
- Decreases your risk of obesity, heart disease, high blood pressure, diabetes, stroke and certain types of cancers.
- Keeps your blood sugar levels controlled. Leading to less cravings for sugar
- Makes your heart stronger and pumps blood more efficiently. This improves how blood flows through your whole body keeping you healthy.
- Keeps your cholesterol low
- Improves you mood. Anxiety, depression have all been proven to reduce with regular exercise.
- Helps keep you mobile as you age. Aerobic exercise allow your muscles to stay strong and the more you move, the easier it is to move when you get older.
- Live longer! Studies have shown that people who exercise regularly live longer than those who don’t.
These all sound like great reasons to me! Try and get at least 3 days a week in for exercise, your body will love it. Here are some places in Redwood City that offer aerobic classes:
- 24 hour Fitness: 1050 Broadway
- Powerhouse Gym: 2075 Broadway
- Heartcore: 930 Main Street
In a story published to a March 11, 2002 issue of the American Medical News. This story reports on several studies and programs where corporate wellness programs are having a positive effect on reducing health care costs on their employees. “There’s a growing body of data indicating that corporate wellness programs lower medical costs for employees”, said Ron Z. Goetzel, PhD, vice president of consulting and applied research for the Medstat Group, a health care research firm in Ann Arbor, Mich.
A survey done by Medstat, published in the January 2002 issue of the Journal of Occupational Medicine, concluded that medical claims costs for Johnson & Johnson Inc. employees dropped an average of $225 per year after the company started its wellness program in 1995. Additionally, Goetzel reported that a literature review of corporate wellness studies published in the May/June 2001 issue of the American Journal of Health Promotion concluded that medical costs dropped for employees in the wellness program for 28 out of 32 of the corporate wellness programs reviewed.
The report claims that about 90% of Johnson & Johnson employees participate in the corporate wellness program. Their program consists of free health risk assessments and physicals. Additionally employees can then join free weight management, smoking cessation or nutrition classes and can use on-site fitness centers. John McKeegan, a Johnson & Johnson spokesman stated that the savings in reduced medical claims total about $5 million a year. When you factor in administrative savings from combining various health services into one program, McKeegan estimates the savings come to about $8.5 million a year.
The Wellness Councils of America, a coalition representing 3,000 corporate wellness programs, estimated that presently 80% to 90% of large U.S. corporations offer some sort of wellness program.
Our Redwood City Chiropractic office is in the heart of the high tech area and see many patients who work in Silicon Valley. One problem they have is postural issues stemming from working on laptops, smart phones and sitting at a desk for long periods of time. We help these individuals with alignment, proper ergonomics and postural exercises. If you are in the Redwood City area, give us a call. Even if you don’t have symptoms, getting checked to see if lifestyle changes need to be made preventing any issues that may be on the horizon.