Training

Developing a training program consists of several equally important dimensions that must be custom-tailored to each individual. One single regimen will not be appropriate to everyone; however there are important principles that apply to all.  When developing an exercise program for special populations such as children, older adults and those with metabolic and musculoskeletal disorders, I strictly follow the guidelines set by the American College of Sports Medicine. On behalf of my clients, I conduct research on their unique needs and frequently consult with professionals in the exercise field as well as local physicians and therapists.  My plans are designed to bring about results effectively and efficiently while minimizing the risk of injury.

Components of an Exercise Program

Nutrition

Health related goals cannot be achieved in the absence of adequate nutrition. A car cannot run without proper fuel and neither can you. I am not a dietitian and do not prescribe individualized diets. However, a crucial part of my training approach includes general nutrition consultation. It is recommended that adults get 45-65% of their caloric intake from carbohydrates, 20-35% from fat, and 10-35% from protein. There are several important factors that I consider, such as body weight goals and the volume of the exercise program,  that enable me to recommend more specifically where within these ranges your nutrition needs are best met.

The foundations of my approach to better nutrition are simple: eat in moderation and record what you eat. Recording your nutrition does two things; first it increases awareness and knowledge of portion size and nutritive values.  Second, it will help ensure you are properly fueled to meet your exercise and wellness goals  And if weight loss is among your goals, research has shown that on average,  pounds lost are doubled by simply tracking food intake (Hollis, J.F. American Journal of Preventive Medicine, August 2008; vol 35 (2): pp 118-126; or see Keeping Food Diary Helps Lose Weight).  There are many free online tools that make it easy to track nutrition and to view progress reports.  And if you choose, I can help you interpret the logs and reports to work toward improved nutrition to meet your goals.

Aerobic Training

Aerobic training refers to exercise that involves and improves oxygen consumption by the body; activities such as swimming, biking or running. Aerobic exercise can be contrasted with anaerobic exercise, of which weight training is the most salient example. These two types of exercise differ in how the energy is generated to support the work output. Your fitness goals determine the intensity and duration of aerobic exercise in your exercise program and like all components of an exercise program this is one area that should not be neglected. Benefits of aerobic exercise include strengthening the muscles involved in respiration and enlarging the heart which improves its pumping efficiency, toning muscles throughout the body, improving circulation and reducing blood pressure, increasing red blood cell concentration therefore increasing the transport of oxygen to working tissues, and improved mental health. As a result, aerobic exercise can reduce the risk of cardiovascular disease, which is the number one cause of death in the United States.

Resistance Training

Aerobic exercise alone does not provide a well-balanced exercise program. Aerobic exercise neglects muscular strength and the metabolic pathways which generate energy during high intensity tasks of short duration such as carrying weight over a distance or running a sprint. Resistance training can assist with weight loss goals by increasing your basal metabolic rate (energy that you burn while idle) and increases one’s metabolic activity following an exercise session. Additional benefits of resistance training can include increased bone density (important as you age), more optimal body composition, reduced blood pressure, and improvements in cholesterol levels.

Motivation

Motivation is an essential component for making a successful and lifelong behavior change. It is important to identify your personal motivating factors and then I can help translate those into achievable short- and long-term goals. Motivating factors are as unique as the individual themselves, but examples include: increased strength or endurance, weight loss, improved energy levels and health, stress relief, satisfaction from setting and achieving goals, personal time away from work and home, and the desire for a healthier and more structured lifestyle.  Measurable goals could include changes in body composition, improvements in nutrition, the ability to walk or run for a specific distance or length of time, or completion of a competitive sports event.

By identifying and focusing on achievable goals, commitment increases, as does the likelihood of success. Some clients will refer to their written list of goals each day as a source of constant reinforcement. What is important is to find what motivates you and channel it to aid you in your plan for change.

Principles of Training

The three principals of training are overload, specificity and reversibility. Overload describes how an energy system or tissue must be exercised beyond what it is accustomed to for adaptation, for a training effect to occur (e.g. increased strength or endurance). This systematic overload of a system or tissues results in an improved function or output over time. For example running a mile two months into a running program should not be as difficult as the first day of that program since over time you have increased your capacity to run a mile thereby making the task easier. The F.I.T.T. principal specifies that overload can be achieved by altering the frequency (how often you perform an exercise), intensity (the workload of the exercise), duration (the length of time engaged in the exercise), and the type or nature of exercise.

The opposite of the overload principal is the principal of reversibility in which gains diminish over time once the system overload is removed. For instance, taking time off from training will result in a loss of aerobic capacity and strength. How much loss is associated with time off is dependent on how seasoned or well-trained you are.

Lastly, the specificity principal describes that the training effect is specific to the energy systems and muscles that are used to generate the energy necessary for training. So, a runner would not rely on heavy strength training to gain speed because those two activities rely on two completely different physical processes.

What Personal Training Can Offer You

As a qualified personal trainer invested in your success, I will translate your specific needs into a tailored plan with measurable goals.  Your individualized plan will be challenging, instructional, and motivating and incorporate the cornerstones of nutrition, aerobic training, and resistance training.  While new fitness patterns are being firmly established, a personal trainer can provide that much-needed accountability and feedback.

Can you do this without a knowledgeable and experienced trainer?  Probably not without making mistakes, risking injury, over- or under-training, and sacrificing time and effectiveness.  With your commitment, I can get you to your goal safely and efficiently.

Many clients elect to schedule personal training sessions one to three times per week. The regular check-ins allow me to monitor progress in each area of the training program and make adjustments as needed.  Most clients will be asked to supplement these sessions with solo workouts as “homework”.  Initially, I will write out detailed training plans for the solo sessions, but my long term goal as a trainer is for each of my clients to have the confidence and knowledge to exercise independently of a fitness professional if they so choose. Most clients find they enjoy drafting their own workouts within provided parameters.

Sport-Specific Workout Programs

Exercise regimes can be adapted to address sport-specific goals for both in- and off-season goals. For long term goals, such as a marathon, it is crucial to develop short term goals to increase motivation while training and prevent setbacks. The off-season is the best time to focus on improvements in strength and speed.  A competitive running season is not the time to determine how much weight you can bench press or how much mileage you can do in a week because you are increasing the chances of injury resulting in a setback. The in-season of a sport should focus on maintenance and steady incremental gains.

Progress Reports

Clients receive regular reports to help them track progress and to maintain/increase motivation towards their long term goals.  This tracking enables me to decide whether a change in the individuals program is warranted.

Ready to Get Started?

Contact me for a free initial consultation and get started on your personal path to improved fitness and health.