Girls can attend workouts in the gym 2 types - group and personal. Individual trainings with a trainer are considered the most effective, since they are aimed at achieving the result of a particular person and take into account not only his initial parameters and individual preferences, but also the existing restrictions on sports for health reasons.
Goals and objectives of training
Classes with a trainer in the gym, like other types of training, will be effective only if the goals and objectives are clearly defined, which are planned to be achieved eventually after a few months (the first results, provided that the training scheme is correctly drawn up, will be noticeable already after 1, 5 - 2 months).
The goal of a girl's gym visits is usually to achieve the highest possible qualitative change in the appearance of her body without negatively affecting her health.
Among the tasks for subsequent personal training, formulated by a fitness instructor for his clients, the main ones are:
- Getting rid of fat in problem areas. The female body in most cases requires correction of the zones of the lower abdomen, sides, waist, arms, buttocks, hips.
- Building muscle mass. Giving tone to the muscles is necessary in order to maintain the blood circulation rate, on which the appearance of cellulite and the subsequent formation of flabbiness of certain areas of the skin depends.
- Increase of indicators of strength and endurance of an athlete... Personal exercises in the gym, thanks to the individual selection of the load and the intensity of the training, improve the general condition of the athlete. An increase in strength and endurance leads to the fact that in everyday life the girl gets rid of excessive overwork, sleeps better and increases her efficiency.
- Improved health. During cardio training, blood circulation improves and the heart muscle is strengthened; strength training helps to saturate the cells of the body with a sufficient amount of oxygen.
- "Tempering" character... Athletes who regularly go to the gym become more disciplined, purposeful, responsible and ready to persevere in their goals.
- Expanding the physical capabilities of a person. The body becomes more flexible and flexible. Thanks to regular training with parallel adherence to the instructor's recommendations for adjusting nutrition, the athlete will be able to strengthen her bones and joints, minimizing the risk of injuries of various origins.
The advantages and disadvantages of training
Working out with a trainer in the gym, like group fitness, has not only advantages, but also a number of significant disadvantages. It is important to analyze the objective pros and cons of both types of training in advance in order to understand, before starting classes, which method of transformation is suitable for a particular athlete.
Individual
The strengths and weaknesses of training in the gym with a trainer include:
| Benefits of personal training | Disadvantages of personal training |
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Group
Group fitness in modern sports centers is carried out not only in specially equipped rooms, but also in ordinary gyms. Despite the presence of a large number of sports equipment, the principles of organizing this kind of training are identical to conventional fitness.
Among the obvious advantages and disadvantages of group lessons are:
| Benefits of group training | Disadvantages of group training |
| The ability to choose the most suitable direction for yourself, corresponding to the goal. Depending on the initial parameters of the athlete and her physical capabilities, she can choose for herself both active exercises, for example, for weight loss (body sculpting, ABS, step) and more passive directions of fat burning training - Pilates, stretching, body flex. No risk to engage in an incorrectly drawn up program. All group training schemes are universal and designed for those with low and medium levels of physical fitness. Additional motivation arising from the spirit of competition within the group members. Being engaged in a team, an athlete unconsciously pays attention to the successes of her classmates, which stimulates her to surpass their result or, at least, achieve a similar one. Suitable level of exercise for beginners in sports. With the help of trial sessions offered by most fitness centers, a beginner athlete will be able to determine the most suitable direction for herself, as well as learn the capabilities of her body, providing it with a minimum load. | Lack of an individual approach. The only thing that is selected for each person in the conditions of group training is the working weight of the sports equipment. During personal training, individuality is preserved in everything, including, the number of approaches, the number of repetitions, the working weight of sports equipment and the frequency of its variation. High risk of overstrain of the body and injury of various origins. The average number of athletes in group 1 is at least 15 people.In such conditions, one coach is physically unable to control each of them every second. Being exposed to oneself while playing sports increases the risk of joint injury or strains. Lack of visible progress. Group lessons are a universal type of training that does not imply periodic correction of intensity and loads, depending on the result already achieved by the athlete. This feature reduces the effectiveness of classes, depriving the girl of the opportunity to visually detect actual changes in her appearance. The need to adjust to the class schedule of your group. The girl is forced to attend group training at the set time and days, regardless of her time capabilities. |
Who needs a personal trainer
Classes with a trainer in the gym are a must, first of all, for those who:
- Experiencing discomfort during group sessions with people who are in better physical shape or have already achieved certain results in the chosen direction of fitness. The team of group directions is usually completed without taking into account the initial data of the athlete and his physical fitness.
- Wants to protect himself from possible injury while exercising using free weights or equipment. The instructor is not only obliged to familiarize his ward with safety precautions when working in the gym, but also to monitor its implementation.
- Serious illnesses that limit a number of physical activities. In this case, an individually designed training program will consist of the safest exercises, selected by the coach in accordance with the girl's physical capabilities.
- Doesn't know the physical capabilities of his body. It is difficult for a beginner to immediately understand what intensity of classes will be comfortable and most effective for him. A fitness trainer, being always close to his client, will be able to correct the original training program in time, replacing the exercises that are difficult for the athlete with their lightweight counterparts.
- She needs to achieve a result in the shortest possible time, for example, a girl wants to lose weight for the upcoming vacation. A professional trainer, being responsible for the effectiveness of the training, will control the frequency of visits to the gym by the athlete, as well as timely replace exercises that are ineffective for her.
Working out with a trainer in the gym develops self-discipline and endurance in the athlete. - Needs constant encouragement and additional motivation from his mentor. Unlike a personal trainer, when training with a large number of people, a fitness instructor does not monitor the individual performance of each member of his group. An individual approach implies, among other things, the psychological instructions of his ward, which makes personal training most beneficial for suspicious girls who are unable to independently encourage themselves for the results achieved in working on their own bodies.
Coach cost for girls
Lessons with a trainer in the gym at their cost depend on the region, the pricing policy of a particular sports institution and the qualifications of the professional himself.
Individual sessions
The cost of personal training in most cases includes:
- Drawing up exercise blocks. Complexes of loads are formed by the trainer sequentially for each day of training. Such a system of organizing the training process is due to the need for the instructor to observe the state of the ward in the process of taking a given level of physical load.After analyzing how the athlete coped with the tasks, the instructor draws up a program for the next day of training, if necessary, facilitating or, on the contrary, complicating the algorithm for conducting classes.
- Correction of the program with a frequency of at least 1 time in 2 weeks. The human body is prone to lightning-fast adaptation to any physical activity, especially those that give a coach to beginners in the classroom. To maintain the effectiveness of the training, fitness instructors adjust the training schemes based on the result already achieved under their control by the athlete.
- Formation of a meal plan. A personal trainer not only draws up a training program taking into account the goal of his client, but also corrects her eating habits. Depending on the qualifications, the instructor can give general recommendations, telling the athlete about the basic principles of proper nutrition, or create a menu with a specific indication of meal times, dishes and serving size.
- Consultation on sports nutrition. Most modern fitness centers offer their customers sports nutrition. Coaches, having an idea of the goals and lifestyle of their ward, will be able to give practical advice on which product will increase the effectiveness of the training, reducing the time spent on achieving the result set by the athlete.
The cost of personal training in Moscow and St. Petersburg varies from 2500 to 8000 rubles. for 1 hour, excluding payment for visiting the gym itself. In the regions, the price of a one-time individual lesson will be 1000 - 3000 rubles. The specific amount is determined by the instructor's regalia, his workload and the conditions of cooperation with the gym.
Group lessons
The majority of modern fitness centers offer group classes to their customers to purchase by subscription, and not pay upon visits.
This policy is explained by several facts:
- Payment for a subscription is a kind of guarantor of the fullness of the group. The chances that the customer service costs will pay off during each group workout are much greater than if you were able to pay for the class once.
- The results from group training can be achieved only with systematic attendance at classes. The fitness center is interested in ensuring that their clients achieve the set results and are satisfied with the transformation of their own appearance, since in this case they will be a live advertisement of the sports institution they visit.
- Lack of economic benefit. For example, if 2 people come to the lesson, then the fitness center's expenses for employees' labor and household needs will exceed the income from paying for one-time visits by 2 clients.
The cost of group training includes:
- Attending classes in any fitness area available in the club. Specific amount determined by subscription).
- Attending club events.
- Bonus. This could be, for example, 1 free personal training session or a discount on sports nutrition sold at the fitness center.
Prices for group training in Moscow and St. Petersburg range from 8 to 20 thousand rubles. for 5 lessons. For residents of the regions, a similar number of workouts will cost from 5 to 10 thousand rubles.
How to choose the right personal trainer
Classes with a trainer in a gym, regardless of their focus, will be effective only if the chosen specialist is sufficiently professional.
To understand that a particular person can provide their services with high quality, you can use several criteria:
- The appearance of a specialist. He must not only be neat, but also have an athletic build.
- Hands-on experience with clientsby being present during their class. Modern fitness trainers often work online, remotely creating training programs.
- Duration of work in a specific gym. Optimally, a qualified coach should give the numbers - 2 - 5 years.
- Availability of educationrelated to medicine, sports, physiology.
- Personal sporting achievements.
- A type of informal communication. The girl will have to spend several hours a week with a personal trainer, trusting him with her own health. It should be comfortable to be with this person, not only because of the awareness of his savvy in work matters, but also because of his simplicity and openness when discussing secondary issues.
- Cost of services. To achieve the result, an athlete will need at least 10 sessions with a coach, which can result in a large amount, which she will not be ready to spend at the moment.
Provided that she works out with a qualified fitness trainer in the gym, the girl will be able to correct her figure in 2-3 months of regular training.
In order not to be mistaken with the choice of her mentor, an athlete should not only know the main criteria indicating a person's high professionalism, but also understand the principles of personal training and the key points of organizing the "work" process.
Video about training with a trainer for girls
How should the first training session with a coach take place: