An exercise coach helps you master the technical side of the workout and guides you through the entire process. To get the best effect, you need a personal instructor. Fitness with him is much more effective than independent sports.
Benefits of working out with a personal trainer in the gym
The positive aspects of training with a personal mentor include:
- lack of embarrassment in front of other people, in contrast to group activities;
- high efficiency from exercises: under the supervision of an experienced trainer, the student will avoid many injuries, overexertion, inconvenience during fitness classes due to the correct selection of the load;
- an individual exercise program: certain physical skills, athletic training, character traits and the wishes of the athlete are taken into account;
- development of an individual diet, including nutritional supplements, vitamins and sports nutrition;
- all the instructor's energy is directed at only one client (inaccuracies during the exercise are promptly corrected by the trainer, technical errors are eliminated, advice is given on further physical activity);
- safety, comfort and high performance during sports: the coach adjusts the number of approaches, changes the load if necessary, adjusts the sequence of exercises;
- convenient schedule and training plan;
- achieving the fastest possible result (only with professionals do athletes achieve high performance in sports, because the coach gives a sufficient load and does not allow them to relax);
- strong motivation (the instructor not only helps to train, but also conveys a personal positive attitude);
- instant feedback.
For physical exercise to benefit the body, it is very important to consult an experienced instructor. But sometimes there are situations when a non-professional coach comes across.
He deliberately delays the achievement of a positive result so that the client pays more money. Or the pseudo-professional is not qualified to conduct the training. Attending his classes is life-threatening due to his ignorance of the exercise technique.
Often, the instructor gives recommendations, focusing not on specialized knowledge, but on information from the Internet or anatomy textbooks.
A personal fitness trainer isn't always smiling and friendly. Professionals do not always like it when the client asks too many questions or insists on his wrong (according to the coach) point of view. According to some instructors, they deliberately schedule the wrong training program, which is called professional revenge.
Questions to be solved by a fitness instructor
The job responsibilities of any fitness trainer include the following tasks:
- Check the physical fitness of the client, his state of health, the presence or absence of medical contraindications, complaints. The personal trainer is fully responsible for the ward.
- Create a set of effective exercises that are suitable for a specific person.
- Lecture on the advisability of such training. Explain in detail which muscles are involved.
- To convey to the student the technique of exercises, the correctness of their implementation. When necessary, point out errors that arise, clearly indicate your position.
- To instill in the athlete self-confidence, to push for a quality workout, to inspire to conquer new obstacles.
- Observe the safe use of exercise equipment.
- Monitor the results of the ward.
- In special cases, provide first aid.
- From time to time dilute the workout with other exercises to keep the student interested. To regularly modify the existing program, but at the same time not deviate from the main goal.
- Inform the athlete about healthy eating, push to get rid of bad habits.
- Monitor the health of the equipment.
- Provide detailed advice on any issue.
- Increase loads in case of poor results.
Who needs an instructor's help
The body of any person has individual characteristics that should be taken into account during training. The final result and selection of exercises are influenced by the age and weight of the practitioner, the presence of chronic diseases, as well as the general state of health.
A personal trainer will be needed in such situations:
- poor athletic training;
- saving time;
- recovery from serious injuries;
- health problems, including obesity;
- pregnancy and postpartum recovery;
- professional sports;
- body shaping;
- lack of skills in the sports field;
- visiting the gym by children in order to straighten posture, as well as get rid of a sedentary lifestyle;
- infant swimming;
- fitness classes for elderly people;
- negative training experience in the past;
- shyness and self-doubt;
- assistance in the development of simulators and exercise techniques.
Professional tips are necessary for everyone who strives for high results without negative consequences for the body.
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An individual instructor is interested in the client's awareness of the importance of sports for health, and also regularly visits the gym. The coach personally monitors the results of the ward and modifies the set of exercises, if necessary.
For weight loss
Cardio is not the most effective way to lose weight. But you shouldn't neglect it either. They are usually combined with strength training. Only then will the best results appear.
A personal fitness trainer will compile a list of exercises that will benefit different muscles:
| Workout name | Short description |
| Power training | Dumbbells, barbells, weights are used. As a result of exercise, muscle mass increases, as well as excess fatty layer is removed, the body becomes more resilient. |
| Cardio workout | Turns, squats, jumps, bends, exercises on simulators are performed. The main goal of training is full heart function, active burning of calories. |
Professionals believe that these types of exercises are suitable for more effective weight loss:
- barbell snatches;
- interval training;
- jumping rope;
- a set of exercises from push-ups, jumps, squats;
- lunges.
Trainers also recommend using the orbit track and rowing machine.
To create relief
To create a relief body, experienced instructors advise avoiding complex carbohydrates: sugar, flour and pasta, chocolate, carbonated drinks. Women need to watch for emotional behavior, as they tend to seize stress with junk food.
An approximate program of classes aimed at forming the relief:
- Key Workout: Bench Press, Squat, Barbell Exercise
- chest: mixing hands on a special simulator (crossover), dumbbell breeding;
- back: traction of the lower and upper blocks, breeding dumbbells to the back of the shoulder;
- exercises on the shoulders and arms: lifting dumbbells to work out the biceps, lifting dumbbells to the chin, in front of you, as well as breeding, extension of the arms on the block;
- leg muscles: bench press with different positions of the feet, adduction / dilution, extension / flexion;
- abs: crunches (oblique and straight), plank, leg and trunk lifts.
For recovery after childbirth
If the childbirth went well, you can return to sports in 1.5-2 months. Additional load should be introduced gradually, starting exercises with your own weight (in order to avoid impaired lactation). It is believed that breast milk takes on a bitter taste due to the presence of lactic acid. To avoid this, it is recommended to reduce the power loads.
The workout should be finished before the muscles cease to obey.
Exhausting daily exercise is not effective. Such trainings only exhaust you and take your last strength. The optimal time spent in the gym is 50-60 minutes. three times a week. The coach always starts any lesson with a warm-up. To do this, a personal fitness mentor will send the ward to cardiovascular equipment, after which basic exercises will be added.
With 3 sessions, you need to ensure that the muscles of different parts of the body are worked out once a week:
- VT - shoulders, chest, biceps.
- Th - legs.
- Sat - triceps, back.
Immediately after giving birth, it is better not to pump the press, but to pay attention to the diaphragm. The workout ends with stretching (relaxation of all muscle groups). During exercise and throughout the day, you need to drink enough fluids. Observe breathing technique during exercise. Breathe in at the simple stage of the exercise, exhale at the difficult stage.
To support health and shape
For harmony and well-being, it is necessary to perform exercises for 50-60 minutes. But if the student does not move much, it is better to practice for 1.5 hours (use an exercise bike, treadmill, stepper).
Approximate training program:
- for the press: raising the legs and body;
- work out the muscles of the legs: flexion and extension;
- back: pull in the simulator (vertical and horizontal);
- arm muscles: extension, flexion with dumbbells or on simulators;
- chest: bringing the arms in front of you, bench press sitting / lying;
- exercises for the shoulders: vertical press, raising the arms through the sides;
- shins: rise on toes.
If for some reason it is not possible to attend a workout, it is replaced by leisurely walking.
Proper nutrition should be connected to classes, the main principles of which are:
- eat fractionally (less is better, but more often), the best option is about 4-5 times a day;
- do not skip breakfast;
- give the body a sufficient amount of fluid (2-3 liters per day);
- a light dinner that does not overload the stomach (a vegetable salad with lean meat or fish is suitable);
- do not eat 2 hours before bedtime.
With general strengthening training, it is enough to engage in 1 time in 14 days, from time to time increasing the weight of the weights on the simulators.
How to choose the best fitness trainer, what to look for
To achieve the desired result, the instructor and the trainee must have a close relationship. All achievements and failures must be lived together. That is why one should pay primary attention not to the coach's appearance, but to his professionalism.
The cost of such services is high.But health is not a case where savings are applied. A coach's mistake can lead to poor results or serious injury.
A personal fitness trainer must meet the following requirements:
- work with people for more than 1.5 years;
- have a specialist certificate;
- look well-groomed;
- make contact with the client without any problems (not only listen to the person, but also ask questions).
Before the first workout, it will not be superfluous to ask the administrator about all the instructors working in the gym. But the decision will have to be made independently, relying on the characteristics obtained and your own intuition.
A personal mentor should not only draw up a training program and diet, but also monitor the strict implementation of recommendations. You need to work in a team, otherwise there will be no point in training.
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Before starting classes, it is advisable to pay attention to the following factors:
- availability of education (preferably higher);
- work experience in the sports field;
- how often he improves his qualifications;
- leading questions during the 1st interview (weight of the client, health status, had any training experience in the past, what result the ward plans to achieve);
- drawing up an individual training program only after a personal conversation;
- meaningful answers to questions asked;
- possession of many training methods;
- keeping a class journal to get a picture of the client's achievements.
After that, you can find out whether the specialist has publications on a specific sport, whether he has made any contribution to the development of this industry (information, although not mandatory, is no less important).
The instructor makes sure that the person does not lose interest in the classes. Therefore, training should be fun and uplifting. The professional is obliged to control the load of the athlete. It cannot be too large to avoid depletion of the body.
A good specialist will always set the ward in a positive mood, since during stress and troubles at work, many people lose the desire to study. The task of an experienced coach is to feel the inner state of a person and direct his thoughts to sports.
A personal fitness trainer will never advise in areas outside of their competence. Before starting classes, it is recommended to go through narrow specialists. A true professional is obliged to adhere to the recommendations of doctors and draw up a training program based on them.
List of in-demand fitness instructor services
Experienced professionals provide services in the sports field in the following areas:
| Direction name | a brief description of |
| Gym | With the help of exercises, there is effective weight loss in combination with training for different muscle groups and proper nutrition. |
| Functional training | Classes are aimed at strengthening muscles and relieving stress from the spine. They can be visited by people of any age. Workouts do not cause discomfort and do not take a lot of energy. |
| Strength training | The exercises are performed non-stop on different muscles in turn. They develop muscles, make the figure slimmer, develop endurance, agility and strength. |
| Yoga, Pilates, stretching, fitball classes, acrobatics | Exercises for body flexibility. Many women visit fitness clubs to get a toned figure with good stretching. During trainings, clients are taught to listen to their own feelings, control the body, correct posture, and work out all muscle groups. |
| Body-building | Classes are aimed at gaining an attractive muscle relief and gaining muscle mass. |
| Weight Loss | The program is signed based on the characteristics of the athlete's body.Consists of several types of load and proper nutrition. |
| Martial arts, which includes boxing, judo, karate, capoeira, taekwando, kickboxing | These sports combine oriental and international martial arts. Very popular with children. Form discipline, internal and external strength, coordination of movements. |
| Fitness trainer services at home | Workouts help to significantly save time on the way to the gym, eliminate the need to purchase a subscription, and reduce travel expenses to the fitness club. Classes are ideal for mothers on maternity leave, shy people, too busy clients and those who don't like stuffy rooms. |
| EMS training (electrical stimulation) | During exercise, electrical impulses are sent to the muscles through electrodes that are connected to the human body. Such impulses contribute to muscle contraction. The emphasis is not so much on physical activity as on the pulse frequency of the simulator. |
The services in demand also include dance aerobics, rehabilitation fitness, swimming pool, fitness for pregnant women, crossfit (circuit training) and some others.
The cost of a personal trainer in Moscow, St. Petersburg
Personal fitness is always expensive. In the capital, one training session with an instructor costs from 1500 to 6000 rubles. Sometimes it reaches 12,000-15,000 rubles. In St. Petersburg, the price category ranges from 600-3000 rubles.
A personal instructor will be the right choice if a person does not have a lot of time to master the exercises on their own. Coaching under the guidance of a mentor eliminates many mistakes. And a fitness specialist is an important component of a toned body and good health.
Author: Ekaterina Pisarenko
Article design:Lozinsky Oleg
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