So you have the kit, the exercises and are raring to go. To get the best results from your sessions, follow these top personal trainer tips, and coach yourself to success.
SET GOALS
• A personal trainer’s first job is to establish your starting point and your fitness and weight-loss goals. So grab some paper and a pen. Now write down today’s date and your measurements – bust, waist, top hip (bony part), lower hip (often the widest part), thigh and upper arm. Be specific (for example, measure your thigh 22cm above your kneecap), so you hit the same spot each time.
• You can weigh yourself if you prefer, but try not to get on the scales too frequently.
• Now spend a few minutes thinking about a goal. Make this achievable in the near future (for example, I want to drop a dress size in eight weeks, or I want to be able to jog for 20 minutes non-stop).
• Check your weight and measurements every two to four weeks to give your body the time to make changes, and record your progress in your notepad.
PROGRESS
Your body quickly adapts to challenges, so to avoid plateauing, increase the intensity or duration of your workouts every six to eight weeks. This could be using a heavier weight for an exercise, adding repetitions or increasing the length of time you exercise.
For cardio work, such as jogging, only make 10 per cent increases in effort at a time to avoid injury
GET MOTIVATED
• Hopefully, you look forward to doing your workout, but we all hit times when our enthusiasm dwindles. Try these expert tips to stay on track.
• Stick a photo on the fridge of someone you admire to remind you why you’re on this journey.
• Reward yourself. Arrange a nice meal out with a friend when you’ve completed your first month of training.
• Give yourself pamper points! When you’ve reached a goal, treat yourself to a pamper session, such as a massage, to ease your achy but welltoned muscles!
• Do it for charity – sign up for a charity event, such as a run, cycle, climb or hike.
PERFECT YOUR TECHNIQUE
Good technique is hugely important as it can help prevent injury. By using correct alignment during exercises (for example, keeping your shoulders back and down), you’ll ensure the exercise hits the muscles intended.
• Follow the step-by-step instructions in this book closely to ensure good form. If possible, use a mirror to check your alignment.
• Always move through each exercise slowly and with control.
• Aim to keep the muscles of your core engaged throughout each move.
• If an exercise feels too hard, reduce the effort or rest a while.
• If it feels too easy, increase the effort, weight or duration.
STAY SAFE POINTERS
Follow these pointers to avoid injury and make your workouts as enjoyable as possible.
• Always warm up and cool down
• Stay hydrated. Aim to drink around 500ml of water, two to three hours before exercising, and another 250ml 15 minutes before starting.
• Don’t exercise if you’re not feeling well.
• Many of these exercises are not suitable during pregnancy.
• Avoid training the same muscles with resistance on two consecutive days, as they need time to heal and repair.
0 comments: