When you hire the services of a personal trainer, you wait That he or she will provide you with great value for your hard earned money. You hope to get instructions on how to use scientifically proven training methods safely and effectively. You also expect a tailored exercise approach that best suits your specific training goal.
Either way, that is the utopian dream.
Here is the reality: many of the common "trends" of physical training that coaches use are based more on misconception, misinterpretation, and myths. The result: you pay good money to get bad results. Here we show you three of the most common ways that personal trainers unknowingly cheat their clients, and how you can work with a coach to get the results you're looking for.
But, a moment: do not blame your coach for your bad habits.
Before entering our list, let's make it clear that you can not blame your coach for not losing body fat if you go home and eat like a lazy teenager. It is also unfair to blame your coach for not helping you get drastic muscle gains if you only work with the coach once or twice a week and do absolutely nothing the rest of the time.
A workout is not something a fitness professional does to you; It's something they do with you. In other words, the coach gives you the best direction to take, depending on your goals and needs, and it's up to you to keep moving in that direction every day.
In this article we are not going to leave anyone off the hook. We are providing clear practical solutions about what you and your coach can do to make sure you are both in search of the most effective and safest direction of training to take.
So let's get into it...
1. You get a private class in your favorite exercise method, it is not a personalized program of the best exercises for you.
There are many training methods. Some coaches can follow a bodybuilding philosophy while others handle Pilates more, while others do "3D functional training" and others can use weights more often... and the list goes on...
The problem: in In many cases, personal trainers give advice based on their chosen training philosophy (ie bias) instead of delivering a true "personalized" training program. In other words, many coaches only end up giving private lessons to their clients in what that particular coach likes to do instead of using the best modalities for your goal.
The solution: adjust the training program to your goal, not the specialty or the coach's bias.
What you can do: Arm yourself with a set of informed questions you can ask the coaches before training with them: - This is my goal. What is the best way to achieve it? - Why is this method better than other methods of physical training to help me achieve my goal? - Do you use the same basic training method for everyone with whom you work? Why or why not? - Have you ever worked with others like me (the same age, sex, body type, clinical history, etc.) that have the same goals? - If so, did you use this training method with them? - If so, please show me some pictures before and after these clients or at least give me some testimonies.
While you are interviewing coaches, be aware of how they speak to you. If you use jargon, complex terminologies, or talk to you in a way that you can not understand, look for someone else. In a certain sense, speaking in the jargon is a way to brag. "Look how much I know!" What you really need is someone who can communicate well and relate to you. In addition, the letters behind a coach's name (ie, their grades) are not an indication of their practical skills, so do not choose a coach based on their studies or educational certifications that you can show them. Education helps, but does not tell the whole story. Choose a coach based on the results they have achieved for others like you.
Let's face it, you would not hire a plumber who has read all the books published on the plumbing, but has never repaired a drain. You will want the plumber who has repaired the most disgusting obstructions in human history.
What your coach can do: Understand that all forms of exercise have their advantages and limitations. And that certain training methods are best for certain purposes and no method is better for everyone.
Example: Yoga is ideal for mobility and breathing, but if your goal is to gain muscle, bodybuilding methods will get faster and more effective than yoga could do. Now, if you are already big and strong and need more mobility, then yoga may be fine.
A Kettlebell workout is ideal for total body fat loss exercises, especially if you're short on time (you can chain a bunch of kettlebell movements together in complexes). But, if you are trying to gain strength in your big uprisings, the lifting methods are better designed for that purpose.
If you have a multifaceted goal, such as gaining strength while improving athletic movement, then you need to train with a multifaceted approach. Practice your sports and do some sports training exercises. Add some weight lifting for strength.Optimization of health, fitness and performance require several different components, and no piece of equipment or individual training method will ever be able to fully address all of your complex demands.
2. You look for a specific sport, so your coach offers "Training in a specific sport".
This is probably one of the most misunderstood concepts among personal trainers and fitness enthusiasts alike.
The problem: To think that the exercises have to be seen as the sport for which you are training. Example: Placing a resistance band at the end of a golf club or hockey stick and moving it. Or, have a boxer hit against the bands that are tied around your back.
Why it is wrong: The movement skills required in sports are exact, not similar, accurate. Case in point: shoot 10 free throws with a regular basketball. Then shoot 10 more with a 2 kg medicine ball. Soon you will notice that the motor pattern to throw the heaviest ball is completely different, since the first shots with the heaviest ball will fall short until adjustments.
Now, after firing 10 shots with the 2KG ball, return to a normal basketball. Your first shots will go on the board because the brain and the body have to use a different muscle activation and the sequence of movement when shooting the medicine ball that when firing the ball much lighter.
This small demonstration shows that human movement skills are accurate. Adding a load to a specific athletic skill in the gym is, in reality, training a different skill, which can potentially alter your ability to perform the initial sporting skill.
What you can do: Understand that "specific sports" training does not happen in the gym. This happens when you work with a trainer to practice the specific skills that are required in your particular sport. Therefore, the practice of tennis and your tennis class are where you go for "specific training for the sport". Anything you do in the gym to be in better shape is simply a normal "training". Strength and conditioning training simply gives you the physical fitness to do what you have to do when you practice your sport. (On the other hand, understand that getting a better figure will only go so far if you cling to your sport!)
What the coach can do: Sure, there are some "concrete" things you can focus on in the gym depending on the sport. Examples: If you are in a grip sport, the grip strength can help you better control your opponent.
If you are in an impact sport like wrestling or football, neck strength is important.And, if you're a tennis player or play golf, increasing your rotational strength and flexibility can help you improve the club's racquet speed. However, those are small additions to a general approach to whole-body strength and strength training.
Actually, any and all athletes can benefit from adding strength and increasing explosive power, which can help you run faster, jump higher, etc., and also transfer more strength for a instrument, like a bat or a tennis racket or a golf club or just throw a punch. General strength training can also help athletes better protect their connective tissues, which could help reduce the risk of injury.
3. Your coach wants you to exercise on unstable surfaces.
Does your trainer make you lift weights while standing on unstable surfaces such as wur dr bouncing boards, a Bosu, or a fitness ball to improve your "functional strength" or "base stability"?
The problem: In order to improve strength you must produce large amounts of force. And in order to build muscle, you must overload your muscles. None of these can be done effectively on an unstable surface, says Juan Carlos Santana, owner of the Institute of Human Performance: "An unstable base formation is not" functional "for sports or life activities since the movement and sports are about transferring energy from the ground to something like swinging a baseball bat until you lift a child, you need a rigid core to effectively transfer force, think of a flat-bottomed triangle with a triangle inverted (tip side down) The inverted triangle is balanced, but it can be flipped very easily as soon as a force is applied from almost any direction, that's like being on an unstable surface and trying to apply force to But, the flat bottom side of the pyramid is not only balanced in nature, but it is very stable and capable of resisting and transferring the forces of nature. and any address. "
The solution: Do not mix strength training with training on an unstable surface.
What you can do: If your goal is to improve general strength, strength of the base or gain muscle, lift weights on a flat and stable surface in the traditional style. Unstable surfaces can be large to improve balance and to rehabilitate ankle, knee or hip injuries. So if you also want to improve your balance or just enjoy unstable surfaces, there is no reason why you can not incorporate some balance exercises using unstable surfaces between sets of strength training exercises, or as part of a cooling at the end of your workouts.
What your trainer can do: You must understand three key concepts: Science, specificity and safety in regards to strength training on unstable surfaces...
Science - According to a study conducted in 2004 by the National Strength and Conditioning Association (NSCA), "The performance of resistance exercises in an unstable team has increased its popularity, despite the lack of research that supports its effectiveness." The resistance exercise performed in an unstable team may not be effective in the development of the type of balance, proprioception, and the stability core necessary for a successful sport performance.It has been demonstrated that free weight exercises performed while standing on a stable surface are more effective for the improvement of sports-related skills "
According to another 2004 study also by the National Strength and Conditioning Association (NSCA), "The diminished force output suggests that the stress overload needed for a resistance training needs the inclusion of resistance training on stable surfaces".
Specificity - If your goal is to improve athletic performance, unless you are playing your sport in an earthquake, the terrain where you play is stable. Also, do not confuse a slippery surface (like playing in the rain), with an unstable surface. Since functional training is about transfer, it is more "functional" to train on the same stable surface where you play and practice.
Also, it's no secret that if you want to gain muscle mass and improve your explosive power, you must create an overload in the muscles. However, when you do a weightlifting while on an unstable base, as the saying goes, "you can not shoot a cannon from a canoe." Therefore, by using unstable surfaces, you can not be as explosive as you have to be in order to improve your explosive capacity.
Some studies have shown greater muscle activity in the core when doing a weightlifting on fitness balls. However, if your goal is to strengthen the core, there are many specific core methods to use, which can be found in my article "The Science of Awesome Abs". Security - Let's go beyond science. Lifting weights on a Swiss ball can be dangerous. In 2009, the Sacramento Kings of the NBA found that this was the difficult way when forward Francisco Garcia, whose contract was worth $ 29. 600,000 for 5 years, he missed a large part of the season after suffering an accident with an exercise ball where he broke his right wrist. Garcia, who weighed 195 pounds, was lying on his back on an exercise ball, doing a 90-pound weightlifting on each hand (doing a chest press), when the ball exploded.
After this event, the Sacramento Kings eliminated all exercise balls from their weight room and Kings co-owner Joe Maloof ordered an email sent to the other 29 teams in the NBA, hoping to spread the word about the unforeseen dangers that can arise when performing even basic workouts with an inflatable ball exercise that are commonly found in many gyms and homes.
Even if you do not agree with the science discussed above, common sense tells us that the risks involved every time a client is placed on a Swiss ball, while holding excess weights, rarely benefits.