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Personal Training

Beginning a strength training program

Related Files:
Strength 101
Training Guidelines Handout
Basic Exercises

Benefits of a good resistance training program include: increased muscular strength and endurance; increased bone density; the connective tissue, ligaments, and tendons are strengthened; and an improved overall sense of "well being".

1. Medical Evaluation
a. Especially for woman over 40, men over 50, and any individuals w/ preexisting conditioning.

2. Establishing goals:
a. General fitness
b. Weight loss or gain
c. Sport specific
d. Post injury rehabilitation

3. Warm up
a. 5-10 minutes of light jogging or stationary cycling.

4. Exercise selection
a. Core and assistance exercises are used.
b. Core exercises are multi-joint movements; whereas assistance exercises are single joint movements.

5. Core exercises involve movement at two or more primary joints (multijoint exercise) and they should recruit one or more large muscle groups or areas (i.e. chest, shoulders, upper back, hips/thighs) with the synergistic help of one or smaller muscle groups or areas (i.e. biceps, triceps, abs, calves, forearms, or lower back). For example, the bench press is a core exercise because it involves movement at the shoulder and elbow joints and recruits the large chest muscles with the synergistic help of the anterior deltoids and triceps muscles.

Assistance exercises involve movement at only one primary joint (a single- joint exercise) and must recruit a smaller muscle group or only one large muscle group or area.

For example, the barbell biceps curl involves only movement at the elbow joints and recruits a small muscle group (i.e. the biceps brachii).

Define concentric, eccentric, and isometric contractions.

6. Exercise order
a. Core and then assistance exercises. Since muscular hypertrophy is desired, non specific (core) exercises that emphasize the major muscle groups are employed. Squats, dead lifts, and bench press are examples. Isolation (assistance) movements are secondary during this phase. Examples include biceps curls, triceps extensions, and leg curls. Large muscle groups are generally trained first.
b. Alternate upper body and lower body movements can be performed to allow one muscle group to rest while the other is exercising. This type of training is very typical of "circuit type" training. Relatively short rest periods are used in this type of training.
c. The "Push/Pull" method also allows for the necessary rest between exercises to maintain effort and technique. This sequence guarantees that the same muscle group wonÕt be used for two exercises in a row, thus diminishing fatigue in the involved muscles.
d. Combination of Arrangement methods i.e. core and then assistance exercises and alternate "push" and "pull" exercises. Often the lower body exercises are performed first and then the upper body exercises within the context of the combined arrangement methods. This is one of the best strategies for minimizing the effects of fatigue for trainees of all levels.

7. Supersets and compound sets: These methods involve combining two different exercises in succession with little or no rest between them.
Supersets involve combining two exercises from opposing muscle groups i.e. barbell curls followed immediately by a set of triceps pushdowns.
Compound sets entail sequentially performing two different exercises for the same muscle group i.e. barbell bench press followed immediately by dumbbell flyes.
These methods of training are purposely more demanding and may NOT be suitable for beginning trainees.

8. Training frequency: commonly refers to the number of training sessions an individual performs in one week. It is determined by the individualÕs ability to "recover" from resistance training exercise.
Resistance training status Sessions per week
Beginner 2-3
Intermediate 3-4
Advanced 4+

Split routines schedule 3-6 workouts evenly spread out over the course of a week with each workout training only part of the body (i.e. upper or lower body) or certain muscle areas (i.e. chest, shoulders, and biceps).
The result is an increased training frequency with sufficient recovery between workouts that involve the same exercises.

9. Load and repetitions: determining the load (or proper amount of weight) is arguably the most important program design variable. Repetitions refer to the number of times a specific load can be lifted or performed. The assigned load and repetitions are determined by the traineeÕs primary resistance training goals (i.e. muscular endurance, hypertrophy, or strength).

Training Goal Load(%1RM) Goal Repetitions
Muscular endurance <67 >12
Muscular hypertrophy 67-85 6-12
Muscular strength >85 <6

Examples of Load increases:
Resistance training status Body area Type of exercise
Absolute increase Relative increase (add a percent of previous load)
Beginner Upper body
Upper body
Lower body
Lower body Core

Assistance
Core

Assistance 2.5-5 lbs

1.25-2.5 lbs
10-15 lbs

5-10 lbs 2.5%

1-2%
5%

2.5-5%
Intermediate or Advanced Upper body
Upper body
Lower body
Lower body Core

Assistance
Core

Assistance 5-10+ lbs

5-10 lbs
15-20+ lbs

10-15 lbs 2.5-5+ %

2.5-5 %
5-10+ %

5-10 %

10. Volume: (repetitions and sets) there are two definitions of volume as it relates to resistance training: the total amount of weight lifted in a training session (i.e. the total number of repetitions times the weight lifted per repetition) or the total number of repetitions completed in a training session (i.e., the number of reps performed in each set times the number of sets).

A set is a group of repetitions performed consecutively

Training goal Goal repetitions Sets
Muscular endurance >12 2-3
Hypertrophy 6-12 3-6
Muscular strength <6 2-6
Total sets should not exceed 25 per workout to allow for recovery and to avoid DOMS (Delayed Onset Muscle Soreness)


11. Rest periods: are the time intervals between multiple sets of the same exercise. Rest periods, like load assignments, are determined by the traineeÕs resistance training goals.
Training goal Rest period length
Muscular endurance <30 seconds
Hypertrophy 30-90 seconds
Muscular strength 2-5 minutes

12. "2-for-2" Rule: If a trainee can complete two more repetitions than the repetition goal in the final set of an exercise for two consecutive training sessions, than the trainer/trainee should increase the load in all of the sets for that exercise for the next training session.

13. Miscellaneous terms:
Pyramid training
Pre-exhaustion
Drop sets

14. Why hire a personal trainer?
The personal trainer can assess, motivate, educate, and train clients to help them reach their fitness and health goals in a safe and effective manner.

a. Screening
b. Testing
c. Evaluation
d. Programming
e. Supervision

Nutrition

Related Files:
Macronutrient Breakdown
Nutrition 101 Basics
Serving Card Cheat Sheet
Weekly Meal Planner

Nutrition is easily 80% of a successful work out program. Our bodies work better with a balance of proteins and carbohydrates. Protein is essential for building and repairing muscle tissue. It is also important for maintaining a healthy immune system and stabilizing insulin levels, which can help promote energy levels throughout the day.
Another benefit: Protein can help reduce appetite. So, avoid high carb meal plans and balance your carbs and protein.
Also, if you are only eating 3 times a day or less, you are effectively limiting your metabolism. According to research, active individuals who have a low caloric intake and eat infrequently (three times a day or less) may be training their bodies to get by on less energy and therefore more readily storing unburned calories as body fat.

Active individuals should be eating more frequently (about every three hours) to stimulate the metabolism and maintain energy levels throughout the day.

CHOOSE "APPROPRIATE" PORTION SIZES:
According to USDA statistics, the average portion size has increased by 150 calories per day over the past 20 years (from 1854 kcal to 2002 kcal). Theoretically, this equates to an added 15 lbs of body weight every year. Portion size is critical to weight management. You can employ a variety of “common sense” techniques to control your portions, such as: a deck of cards; the palm of your hand; a clenched fist, etc. To get more ideas on portion control, check out the Mayo Clinic’s Healthy Serving slide show at: http://www.mayoclinic.com/health/portion-control/NU00267

The following are examples of the “common sense” approach to portion control:
• A medium apple or orange is the size of a tennis ball.
• A medium potato is the size of a computer mouse.
• An average bagel is the size of a hockey puck.
• A cup of fruit is the size of a baseball.
• Three ounces of meat is the size of a deck of cards.
• Three ounces of grilled fish is the size of your checkbook.
• One ounce of cheese is the size of four dice.
• One teaspoon of peanut butter is the size of the tip of your thumb.


PLAN MEALS AHEAD OF TIME:
Plan your meals and snacks ahead of time, even if it’s just one day at a time. Planning ahead makes it much easier to stay on track when life is hectic. When it comes to diet and training, “failing to plan means planning to fail”. Experiment with different seasonings, try a variety of vegetables, and know which microwave settings are best for reheating food. Another great strategy is to prepare your meals in advance and then freeze them.

Remember to shop at least once a week and to shop the edges of the supermarket - where the dairy, produce, fish, and meat reside. Avoid the middle aisles...this is where the bulk of processed foods reside.

GET CONTAINERS TO STORE FOOD:
Make sure to have Tupperware containers, water bottles, and a cooler to store and carry your food. Again, planning ahead and having your food accessible are keys to staying on track.

DRINK 10 GLASSES OF WATER A DAY:
It’s very important to stay well hydrated when doing a comprehensive training and nutrition program. Try and drink at least one glass of water with each of your six meals, and four more throughout the day. If you drink coffee, tea, or any diet sodas containing caffeine, you’ll need to drink additional water to compensate for the diuretic effects of these beverages.

DON’T EAT RIGHT BEFORE OR RIGHT AFTER YOU TRAIN:
If you can, work out first thing in the morning on an empty stomach for maximum fat burning. This applies towards cardio more so than strength training. Also, waiting approximately one hour post exercise to eat can be an effective strategy for increasing the residual fat burning effects of exercise. This strategy has also been shown to stimulate muscle-protein synthesis and muscle growth.

USE HIGH QUALITY SUPPLEMENTS:
Supplements can help make up for any nutritional deficiencies and may enhance performance. Eating six meals a day is much easier when 2-3 meals come from Meal Replacement Powders (MRP’s), Ready to Drink (RTD’s), and Protein drinks.

FIND YOUR EMOTIONAL CUE FOR STAYING ON TRACK:
Researchers at George Washington University discovered that people who successfully transform their bodies are set in action by some sort of “emotional trigger” that helps to clarify their reasons for deciding to make a change. In the study, researchers found that any event that elicited strong emotions such as shame, embarrassment, alarm, and/or fear actually inspired people to transform their bodies for the better. Take a few minutes to assess your “emotional triggers” and use it to stay committed to your nutrition program.

Also, as Challenge participants, you will find that the “peer environment” offers encouragement and support.

STRIVE FOR CONSISTENCY, NOT PERFECTION:
You can be sure that at some point there will be an occasional meal or snack that’s not on the recommended foods list. Don’t allow it to throw you off track; instead enjoy the divergence, recommit to your goal, and get back on track with your next meal.