Sport

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

Published

2 years ago

May 14, 2021

Dominic Lyon

You need about 4 min. to read this post

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.

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!

Published

6 months ago

December 1, 2022

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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