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Is it worth it to exercise under the guidance of a personal trainer?

What do specialists bring to our training? Find out why it’s worth it to work out with a trainer

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What is worth knowing about personal training? An option that many years ago seemed to be only an option for wealthy individuals is now becoming increasingly popular. Training under the supervision of a qualified trainer is certainly safer. What else can working with such a person help us with?

Why is it worth exercising with a trainer?

Despite appearances, exercises at the gym, proper selection of their type, intensity and weight are not an easy subject. For this reason it is better, especially at the beginning of our adventure with this type of exercise, to be guided by a person who knows his stuff.

We do not always have to be threatened by inappropriate performance or choice of exercises, but we can even tire ourselves with subsequent repetitions, and the expected effect will not appear. To get it, it turns out to be useful to have knowledge not only about training techniques, but also about the human body – this knowledge should be possessed by a personal trainer.

Who is a personal trainer?

A personal trainer is a person who provides personal training, i.e. individually selected training programme, taking into account health condition and fitness of a client. A good trainer is the one, with whom work allows not only to burn calories, but also to take care of the whole body. Training plan must be skilfully adjusted to our abilities and specificity of our body

Qualifications, charisma and enthusiasm for work – useful as a personal trainer

When hiring a specialist, in a way, as a rule, we anticipate that he or she has not only practical knowledge, but also completed courses that allow conducting this kind of work. However, there is also a set of qualities that such a person should have. It is important that a personal trainer likes his work and has the right charisma. It is easier to work with someone like that and it is quicker to achieve the desired goals.

Photo Lawrence Wilcox/Unsplash

What do we gain when we decide to cooperate with a personal trainer?

Partly it has already been said that choosing to work with a personal trainer is a safer and faster way to achieve your goals. And these can be different: from the desire to lose weight, through the dream way to sculpt your figure, to increase physical strength and take care of your health. Going into details, such cooperation can result in

  • having an individual training plan – this kind of program, if well written out, takes into account not only exercises, but also eating habits, physical conditions or type of work performed;
  • measurements of the body parameters that are of interest to us during the workout, such as the amount of body fat, muscle tissue or water in our body;
  • a greater probability that thanks to the trainer showing us the right techniques we will avoid overloads and hard to heal injuries;
  • constant monitoring of our progress and, if necessary, the possibility of correcting our training plan;
  • an extra dose of motivation from someone who knows their stuff and has already worked with many people, so they have the right experience.

Individual training plan – what should you know about it?

The topic of exercising with a personal trainer encourages us to look more into the idea of an individual training plan. What should it be like? First of all, the role of a personal trainer is to make such a program really individual and tailored to us.

Nowadays we can easily find a sample plan on the Internet. Many people copy it and perform the same exercises as someone with a radically different body shape, skeletal structure or muscle response to load. This is a huge mistake, which can cost us a lot

Another element here is medical conditions. It is a myth that only healthy people exercise at a gym. Hence, a good personal trainer should be able to select training for e.g. a hernia. This is a good example which shows that although seemingly his role is not so great, in practice a good personal trainer is worth his weight in gold.

Photo Victor Freitas/Unsplash

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Best ways to get sore muscles

Sourdough is a consequence of micro-damage to muscle fibers that can occur as a result of training. But what to do when pain impedes daily functioning? Read in our material!

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Workouts are a great way to strengthen your body and maintain proper muscle tone. However, there are times when after a workout, especially an intense one, you feel discomfort, sometimes severe enough that you can’t lift yourself out of bed or climb the stairs. What to do then? How can you help yourself? Learn proven ways to treat post-workout muscle soreness!

Food

Relieve the symptoms of DOMS, or delayed post-workout muscle soreness, with foods rich in antioxidants, first of all watermelon, which contains citrulline. This non-protein amino acid helps reduce soreness and accelerate muscle recovery. Pineapples, ginger rhizome and cherry juice also have strong anti-inflammatory properties.

Curcumin and trance

The curcumin contained in the perennial herb has analgesic and anti-inflammatory effects. It also has strong antioxidant properties. Curcumin promotes faster muscle recovery after strenuous exercise. Analogous effects are shown by Omega-3 fats and cod liver oil.

Milk proteins

In 2017, a study was conducted that proved that milk-based protein nutrients remove pain caused by micro-damage to muscles and connective tissue, including from overly intense training. Protein nutrients in concentrate or isolate form contain 40 to as much as 90% milk proteins. Milk proteins consumed in the form of nutrients not only reduce DOMS symptoms, but also prevent them.

Warm baths and Epsom salt

You can also prevent the feeling of discomfort by providing warmth to your muscles immediately after your workout. You can apply a towel wetted in warm water to your body, use a thermos, or even better: indulge in a warming bath. If you opt for a bathtub, add a little Epsom salt to your bath, which relieves inflammation and pain caused by too much training. Such a bath will not only relieve pain, but also affect your mood.

Impact of cold

It turns out that cold compresses are equally helpful in removing post-workout muscle soreness. Cold compresses eliminate swelling and calm the nervous system. Use bags of ice or frozen products. However, avoid direct contact of ice with the skin. If your body is up to it, soak in a tub of cold water.

Massages

Self-massage is also good for soreness, reducing muscle pain and improving flexibility. All you need to do is put a roller under the sore area and perform longitudinal rolling. Or you can always use the services of a massage therapist to loosen up sore areas and get them working again. You will achieve the greatest effectiveness if you undergo a massage no later than two days after training.

Repeat workouts

Muscle soreness should not be a reason not to continue exercising. DOMS is a normal bodily response to stress that your body needs to adapt to. If you don’t abandon exercise and keep up the intensity, you can be sure that once the pains subside, they won’t return. However, if they are so severe that you can’t exercise as before, slow down a bit, reduce the load, or for 2-3 days do exercises aimed at developing other muscle parts.

Cooldown

After a workout, the body needs relaxation and relaxation exercises to even out breathing and calm the heart rate. Calm exercise after a workout will give your muscles an uninterrupted blood supply to remove lactic acid and prevent sourness. Instead of exercising, you can go for a walk or jog on a treadmill for 10 minutes at a brisk pace.

main photo: unsplash.com/Karsten Winegeart

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Reasons to Choose Men’s Running Shoes

The benefits of men’s running shoes are often overlooked, but there are several reasons why men should choose these athletic shoes in particular over women’s running shoes or other types of sneakers. Here are four reasons why men should choose to wear men’s running shoes every time they go on a run.

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The benefits of men’s running shoes are often overlooked, but there are several reasons why men should choose these athletic shoes in particular over women’s running shoes or other types of sneakers. Here are four reasons why men should choose to wear men’s running shoes every time they go on a run.

They are designed for your foot

Running shoes are designed for your foot and have been designed over time to be able to provide the maximum amount of cushioning and support. Some running shoes even have extra features, such as gel inserts in the heel, that will help your feet feel better after a long run. It’s important to choose a shoe that is right for you and based on what you plan on doing in it- a running shoe is not going to be comfortable if you plan on wearing it around casually. If you need help choosing one, take into consideration the following: 

What kind of runner are you? 

How much do you weigh? 

What surface type do you run on?

They have extra support

Running shoes for men are different from women because they have extra support in the area that is more prone to injury. This area is often called the heel counter, which sits at the back of the shoe, and has a T-shaped piece of foam or plastic that helps maintain a normal gait. The heel counter provides stability and helps absorb shock, so it can help prevent injuries such as iliotibial band syndrome (ITBS), Achilles tendonitis, and plantar fasciitis. If you’re male and suffer from any of these conditions, get fitted for running shoes specifically designed for men.

They are comfortable

Finding the right running shoes is important. There are a lot of choices out there, but finding the right ones for you can be hard. If you’re a man and looking for running shoes, here are some things to consider: 

– You’ll want something that won’t give your feet any trouble 

– A shoe with good support will help prevent injury 

– A shoe with a good grip will keep your feet from slipping on the ground 

When it comes down to it, what kind of shoes you choose come down to personal preference and individual needs. What might work for one person may not work for another because everyone has different wants and needs when it comes time for them to pick out new shoes.

They help you run faster

No matter what your running goals are, the right pair of shoes can help you reach them faster. The benefits of wearing running shoes for men include support for your arch and a snug fit that protects your toes from stubbing. In addition, it is important to wear good quality running shoes because they help reduce the risk of injuries like plantar fasciitis and runners knee. Plus, wearing a well-made shoe will improve your performance as you’ll be able to run faster with each stride.

main photo: unsplash.com/Malik Skydsgaard

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The Best Big and Tall Cycling Jerseys for a Comfortable Ride

To enjoy the full benefits of cycling, you’ll need to find cycling clothing that fits your body type, including big and tall cycling jerseys and shorts designed specifically to accommodate larger cyclists. Here’s what you need to know when shopping for extra-large bike jerseys and shorts.

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To enjoy the full benefits of cycling, you’ll need to find cycling clothing that fits your body type, including big and tall cycling jerseys and shorts designed specifically to accommodate larger cyclists. Here’s what you need to know when shopping for extra-large bike jerseys and shorts.

Everything you need to know about cycling jerseys

Cycling jerseys are designed to fit snugly, so they don’t flap in the wind while you’re cycling. The jersey’s tight fit is accomplished with stretchy material that conforms to your body, so there’s no baggy fabric flapping around as you ride. There are two main styles of cycling jerseys: short sleeve and long sleeve. A short-sleeve jersey has sleeves that cover the rider’s upper arms, but it leaves the forearms exposed. Long-sleeve jerseys provide more coverage and typically have full-length sleeves that reach all the way down to the wrists or hands.

How to choose the best jersey

When it comes to cycling apparel, there are some important factors that you need to consider before purchasing. The first is the cut of the jersey. Some jerseys are cut longer than others, meaning they extend past your waistline while on the bike. This can be advantageous because it will help with aerodynamics and provide more coverage. However, this style may not be as comfortable to wear when you aren’t riding your bike.

Secondly, think about the type of fabric from which your jersey is made. Fabric can vary anywhere from lightweight mesh to heavier-weight fabrics such as cotton or wool. The type of fabric you choose will largely depend on what climate you live in and what level of activity you do when wearing a jersey.

How to wear your jersey while riding

Take your new jersey out for a test ride so you can ensure the fit is right. The best way to do this is to put on your cycling shorts, tuck in your jersey, then hop on the bike. You want to make sure that it’s not too tight around the chest or stomach area because it will restrict breathing while riding. You also want to make sure you have enough room in the back and arms so that it doesn’t feel constricting. If there are any problems with the fit when you’re wearing it like this, chances are they’ll be an issue when actually riding as well.

Styling your cycling jersey

Comfort is key when you’re cycling in the hot sun, so make sure you wear clothes that will keep you cool. The first layer of clothing should be breathable, like a wicking shirt made with synthetic fabrics to help with sweat absorption. If it’s not too hot outside, try wearing shorts or tights under your jersey. And don’t forget to protect your eyes from the sun’s harmful rays by wearing sunglasses or goggles while cycling!

Washing your cycling jersey

If you are looking for the best big and tall cycling jerseys, then it is important to know how to wash them. The first step is to take the jersey off of your body in order to avoid getting any dirt or sweat on your skin. Next, use a gentle soap-free detergent and machine wash the jersey with cold water. Hang dry the jersey if at all possible. If you need to dry it in the machine, use a dryer sheet to help keep static electricity at bay. It is also advisable to turn the garment inside out before drying it so that it will not lose its colour. Finally, when you put your jersey back on again make sure that it fits snugly around your shoulders as this will prevent irritating chafing.

main photo: unsplash.com/Dmitrii Vaccinium

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