Don't limit your challenges. Challenge your limits - Anonymous
If you truly are a fitness enthusiast then you would understand the importance of different kinds of personal training that are designed to cater to specific training needs of clients. Although a personal trainer can be used to generally refer to all forms of course instructors, but it is still important to acknowledge the importance of different training courses. There are actually so many different types of instructors based on your health and exercise needs and the level of fitness.
A gym personal trainer can help you with a robust fitness plan, one that can lead to multiple health benefits. But the starting point has to be you - clarity in what you want, training goals, and end results - these are non-negotiables before you jump into any fitness course online or at the gym or home. Your fitness instructor can be your guide but you have to walk the road to success yourself.
How Does A Gym Trainer Help in Strength Training?
Most clients view fitness training as a means to achieve a great body, aesthetically. But few understand the long-term health benefits. But before even going there, one needs to understand how a personal trainer can help with strength training. Muscle strength and health are key factors in living a healthy life. Strength training can significantly reduce the incidence of chronic heart diseases, improve mobility and enhance brain activities.
Different Methods of Strength Training
1. Weight Bearing Exercise
Most gym trainers recommend this. Any exercise that entails holding yourself up against gravity can be categorized as a weight bearing activity. Easy exercises outside the gym include climbing the stairs, hiking, or skipping. They may feel like exhausting in the beginning when your heart starts beating faster, but they actually strengthen your lower body muscles.
2. Non-Weight-Bearing Exercise
Strength training doesn't always mean lifting weights. Some classic examples include,
- leg extensions
- leg press
- seated biceps curls
- hamstring curls
- seated rows
3. Calisthenics
This exercise involves using your body weight as resistance. A lot of gym trainers use this. The typical examples recommended by a gym personal trainer include,
- pull - ups
- lunges
- handstands
- planks
- glute bridges
4. Weightlifting
This is, by far, the most popular strength-building exercise. But you need expert supervision of your gym trainer to be able to perform one or more of the following weightlifting exercises -
- rows
- deadlifts
- kettlebell swings
- bench presses
- dumbbell lunges
A Good Fitness Plan for Aerobic Training
When your body uses your aerobic system to generate energy, then you are performing an aerobic exercise or aerobics. During an aerobic workout, your metabolic system uses oxygen to create the extra energy for the high-octane exercise regime. Consequently, your breathing rate automatically increases necessitating the creation of more energy.
Popular aerobic exercises used in personal training include,
- swimming
- hiking
- dancing
- rowing
- cycling
According to experts at Mayo Clinic, the average person should spend around 150 minutes on aerobic exercise in a week to achieve optimum health benefits.
What are Aerobic Intervals?
If you are unable to spend 150 minutes in doing aerobic exercise, then alternatively you can invest around 75 minutes in vigorous exercises. And any good gym trainer will encourage you to follow alternate periods of workout and rest. For example, as part of your fitness plan, your instructor may advise you to sprint for 30 minutes followed by a 1 minute jog and then repeat in loop. The few seconds of leisure that you get during the resting period will help regulate your heart beat allowing the nutrition to reach every part of your body where it is intended to.
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Importance of Balance & Stability Training
Sweat is magic. Cover yourself in it daily to grant your health wishes - Anonymous
Depending on the level of your fitness, you may also need support from your personal trainer with stability training. Some instructors bring in specific qualifications for this type of personal training, which may not be readily available with a gym trainer. This is what differentiates the career of an expert niche trainer from any other gym personal trainer.
How Does Stability & Balance Training Help with Ageing?
Improving your balance and working on your stability will prevent you from falling and losing your balance as you get old. But you have to start early with support from personal trainer. You should not wait to get old before you start. For example, you can view an online fitness plan called the dynamic balance work, which entails standing on one or two legs while moving other parts of your body. This type of training does two things -
- Builds awareness of your body.
- Helps you control your body.
The good news is that half of what you do as part of your strength training also contributes to building stability. So, you will not have to hire a separate gym personal trainer for this. Some common balance and stability activities that you can try are,
- single leg deadlifts
- tai chi
- single leg yoga poses
- split squats
- stability ball exercises
Agility Training - An Integral Part of Balance & Stability Fitness Plan
Contrary to popular belief, agility is not something that need mastering only by athletes or those who work in the sports industry. It is also linked with improving balance and strengthening your reflexes by enhancing coordination and focus. In this regard, agility training can be an entire fitness plan in itself along with nutrition. Here are some quick exercises to help improve agility and coordination:
- grapevines
- lateral crossovers
- side steps
- high knees
- quick feet
What is Flexibility & Mobility Training?
One of the most important elements of personal training is flexibility and mobility. The ability of your muscles to stretch and your joints to move their full range of motion are called flexibility and mobility respectively. Both are crucial in all sports but also in everyday life. Regular workouts to strengthen these two will also help you age better. The more flexible your joints and muscles are, the less pain you will feel as you age. On an average, a gym trainer recommends 30 to 45 minutes of exercise to improve these.
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Types of Training to Improve Flexibility & Mobility
1. Dynamic Stretching
These include gentle and dynamic activities to get you warmed up such as,
- leg swings
- butt kicks
- inchworm
- cat cow
2. Static Stretching
This is a set of exercise that you perform after an intense training session to relieve muscle tightness. Some examples are,
- overhead triceps stretch
- standing squad stretch
- runner's lunge
- doorway chest stretch
At Home Fitness Trainers for Muscle Building
Personal training exercises are as good as your fitness plan. But only if you are consistent. For your personal trainer to provide the right support at home, you have to set your goals very clearly.
What are the Features of A Good Home-Based Fitness Plan?
Once you have set your training goals, make sure to come up with a personal training routine that is based on the following four elements -
- Flexibility & Mobility
- Cardiovascular Health
- Muscular Endurance
- Muscle Strength
These are like the four pillars of a good fitness plan recommend by at home fitness trainers for muscle building. In addition, each workout should include the following important steps -
- Warm up
- Resistance training
- Aerobic workout or cardiovascular exercise
- Flexibility Exercise
- Rest
Key Elements of Muscle Gain Fitness Plan at Home
If your primary goas is to build muscle mass, then you have to combine resistance training (75%) and cardiovascular exercise (25%) in your personal training routine. Be sure to train in muscle groups since you cannot focus on the whole body at once. For example, you can do an upper split followed by a typical 3-4 bodybuilding split. Ideally, each muscle should be focused on at least twice a week.
For beginners, your gym trainer may advise you to go for a full body exercise regime and eventually switch to splits.
You can also gain muscle mass through bodyweight exercises since they fall under the category of resistance training.
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