Everything about Personal Training that you were afraid to ask

Do I have to us a personal trainer forever?

2012-12-19T00:00:00.000-06:00

That is a frequent misconception that causes people not to use a trainer. The best clients are those that reach their goals continue working out on their own and tell somebody else what a great experience they had. We can educate you how to exercise, demonstrate the proper intensity, caution you on what to avoid you should be able to work on your own after a few sessions.

At that point you could utilize a phone/email training session periodically.

That would be up to you.

Does the body gain or lose fat cells?

2012-03-07T00:00:00.000-06:00

Where fat is concentrated in your body depends upon whether you are a man or woman:

An adult man tends to carry body fat in his chest, abdomen and buttocks, producing an "apple" shape.
An adult woman tends to carry fat in her breasts, hips, waist and buttocks, creating a "pear" shape.

The difference in fat location comes from the sex hormones estrogen and testosterone. Fat cells are formed in the developing fetus during the third trimester of pregnancy, and later at the onset of puberty, when the sex hormones "kick in." It is during puberty that the differences in fat distribution between men and women begin to take form. One amazing fact is that fat cells generally do not generate after puberty -- as your body stores more fat, the number of fat cells remains the same. Each fat cell simply gets bigger! (There are two exceptions: the body might produce more fat cells if an adult gains a significant amount of weight or has liposuction performed.)

Do I have to exercise at home?

2012-03-02T00:00:00.000-06:00

No, we have a studio that can be used as a change of pace. There are no monthly dues or fees just the training fee.

We also provide our clients simple things that they can do while at work or driving. If you tighten your abdominal muscles waiting for the light to change you will have the muscles under tension for 60 to 75 or more seconds. After five traffic lights you've accumulated 5 minutes of ab exercises.

The same thing can be done while at work.

Call us for more tips.

What cardio machine is best for me?

2012-02-29T00:00:00.000-06:00

It depends on several factors: Such as the space in your exercise area, any ankle, hip, knee or cardio constraints you may have and how much money you want to invest.

If you are planning on using a treadmill in your basement make sure that you have adequate floor AND HEADROOM space. Some less expensive treadmills fold up to take up less floor space but usually they are light weight and less durable than non folding machines. Also many people leave the platform in the down position anyway so it will still take up floor space. Factor in the height of your ceiling especially if you plan on running on an incline. Many basements only have an 8' ceiling (or less if you have a finished basement). We have seen many client homes that have dropped ceiling tiles remove so they can run without hitting the ceiling. However they also have to place the machine under the 2 X 4 open area which many not be where you want to place the machine.

If you have medical issues such as joint or cardio issues the safest (ie: least impact on the body) is a recumbent bike, followed by an upright bike, followed by an elliptical machine and finally a treadmill.

Finally, a $7,000 treadmill will hold just as many storage boxes and holiday decorations as a $2,000 one. We recommend trying out the equipment like you are going to use it. Don't let the equipment sales person sell you on features that are not important to you. At a minimum you want a durable 3HP motor and a polar compatible HR monitor receiver. Bring your workout clothes and workout on several pieces of equipment before you settle on the one for you.

Eat more to LOSE weight?

2012-02-14T00:00:00.000-06:00

Let me explain why this is true. The human body is a very efficient organism. If it takes in more calories than it needs it will store the remainder as fat. If it is taking in too few calories it will burn what it has stored. If the body is denied too many calories (diet) too quickly it thinks that it is being starved and goes into "a conservation mode". Think of the early civilizations that had to hunt and gather for food. When people had an abundance of food they ate it and the body stored the excess as fat. Refrigeration was not available. The body then burned the fat as needed till the next feeding. Today our foods are so calorie rich that it is easy to consume more calories than needed. So many people will need to eat more calories in smaller portions more frequently in order to get the body back in synch.

Are health club treadmill Heart Rate displays accurate?

2012-02-11T00:00:00.000-06:00

Yes and No. The heart generates it's strongest signal from the left side of the body. Don't believe it? When you are at a health club find a long line of treadmill or elliptical machines.
Look for somebody exercising on a machine with an unoccupied machine to their left. If the heart rate display of that unoccupied treadmill is showing a Heart Rate, it is coming from that person on the treadmill wearing a heart rate monitor.
To counter this equipment manufacturers put electronic filters in their equipment. Most club place machines very close together to counter the filters.
This could be a great ice breaker!

Reducing abdominal fat

2012-02-09T00:00:00.000-06:00

The body does not burn body fat from a certain area when you exercise. If you want "six pack abs" or "reduce some inches" around the middle abdominal exercises won't do the trick by itself. Visualize a spring mattress. The springs are your ab muscles. The ab exercise work those muscles. On top of the springs is a layer or two of padding. That is your body fat. Lots of crunches tighten the springs but do not reduce the padding. You need to burn the body fat through nutrition and exercise.

Do I really need a heart rate monitor?

2012-02-09T00:00:00.000-06:00

Would you drive your car without a speedometer? If you exercise at to high of an intensity level your body will be burning more sugar instead of fat. A heart rate monitor displays your current heart rate. The monitors built into treadmills are not accurate. They can pick up the signal from a person exercising with a heart rate monitor standing to your right. You say you don't believe it? Try this simple test.
The problem is most health club personal trainers don't know how to setup a heart rate monitor to effectively train.

If you are training for an upcoming race you need to learn to monitor your heart rate to maximize your training

How does the body use fat?

2012-02-07T00:00:00.000-06:00

Losing Weight and Losing Fat Your weight is determined by the rate at which you store energy from the food that you eat, and the rate at which you use that energy. Remember that as your body breaks down fat, the number of fat cells remains the same; each fat cell simply gets smaller.
Most experts agree that the way to maintain a healthy weight is:

Eat a balanced diet - appropriate amounts of carbohydrates, fat and protein
Do not eat excessively - for most people, a diet of 1,500 to 2,000 calories a day is sufficient to maintain a healthy weight
Exercise regularly

In the fat cell, other types of lipases work to break down fats into fatty acids and glycerol. These lipases are activated by various hormones, such as glucagon, epinephrine and growth hormone. The resulting glycerol and fatty acids are released into the blood, and travel to the liver through the bloodstream. Once in the liver, the glycerol and fatty acids can be either further broken down or used to make glucose.
When you are not eating, your body is not absorbing food. If your body is not absorbing food, there is little insulin in the blood. However, your body is always using energy; and if you're not absorbing food, this energy must come from internal stores of complex carbohydrates, fats and proteins. Under these conditions, various organs in your body secrete hormones:

These hormones act on cells of the liver, muscle and fat tissue, and have the opposite effects of insulin.
When you are not eating, or you are exercising, your body must draw on its internal energy stores. Your body's prime source of energy is glucose. In fact, some cells in your body, such as brain cells, can get energy only from glucose.

Burning fat as a fuel source

2012-02-01T00:00:00.000-06:00

A gram of fat has 9 calories, 4 in carbs and 4 in protein. The body wants to burn fat as a fuel source but when the body is working hard it needs immediate energy so it burns carbs. Exercise at two high of an intensity and you will be burning sugar. We can help you determine the correct intensity level.

How does the body use energy?

2012-01-22T00:00:00.000-06:00

Losing Weight and Losing Fat
When you are not eating, your body is not absorbing food. If your body is not absorbing food, there is little insulin in the blood. However, your body is always using energy; and if you're not absorbing food, this energy must come from internal stores of complex carbohydrates, fats and proteins. Under these conditions, various organs in your body secrete hormones: Your weight is determined by the rate at which you store energy from the food that you eat, and the rate at which you use that energy. Remember that as your body breaks down fat, the number of fat cells remains the same; each fat cell simply gets smaller.
Most experts agree that the way to maintain a healthy weight is:

Eat a balanced diet - appropriate amounts of carbohydrates, fat and protein
Do not eat excessively - for most people, a diet of 1,500 to 2,000 calories a day is sufficient to maintain a healthy weight
Exercise regularly

EXERCISE QUESTIONS

2012-01-21T00:00:00.000-06:00

answer

REDUCING BODY FAT

2012-01-19T00:00:00.000-06:00

answer

What is the importance of reducing my heart rate?

2012-01-19T00:00:00.000-06:00

Your heart is a pump that delivers blood (containing oxygen, nutrients, hormones and waste products) through your body. The more blood that your heat can pump (stroke volume) and the fewer times it takes to deliver the blood (heart rate) the less often that it has to work. Resting heart rate is the rate the heart pumps while at rest. If we can reduce your resting heart rate by 10 beats per minute that equates to a savings

I can't do 30 minutes of cardio - what are my alternatives?

2012-01-15T00:00:00.000-06:00

Great question! If you sleep 8 hours and work 9 hours and it takes you a .5 hour to get ready for work and you commute 30 minutes each way that gives you 5.5 hours to do all the other things you need to accomplish on a weekday. Do you wonder why you are feeling stressed? The American Heart Association recommends 30 minutes of exercise a day. You can divide that into two daily 15 sessions as long as you train at the proper intensity level. We can help you design those programs. You need to get your heart rate into the proper training zone. There are several different techniques to calculate the proper intensity (contact us to learn more). However the talk test is a good indicator. If you can carry on a conversation while doing a cardio activity (walking, running, cycling etc) without gasping for air between words you are in the proper training zone. However you need to gradually increase your activity level so you can experience the feeling when you reach that level. Don't train at too low of an intensity level.

What is the best exercise?

2012-01-15T00:00:00.000-06:00

We have long believed that the best exercise is any activity that you enjoy doing that will increase your heart rate for a period of 30 minutes per day. That includes walking by yourself, walking your dog, swimming etc.

The American Heart Association states that you can gain the same benefit from two heart rate appropriate 15 minute sessions as one consecutive 30 minute session. Or you can strive for 10,000 steps a day. Can't count that many steps. Try buying an inexpensive pedometer or....

You can also modify your lifestyle by parking your car further from the grocery store, cleaners, dry cleaners. This will result in you increasing the number of steps (activity) that you take in the day.

WEIGHT LOSS

2012-01-15T00:00:00.000-06:00

answer

Guaranteed FAST weight loss - True Story

2012-01-15T00:00:00.000-06:00

Approximately 80% of your success in losing weight is nutrition. What you eat, when you eat it, how much you eat and why you are eating food are the keys to weight loss.

I met a 41 year old male at a popular health club where I worked who weighed 335 llbs. After talking to him he revealed that he had lost about 100 lbs in about 8 months. When I asked how he did it his response became imbedded in my mind forever. He said he joined a popular weight loss program that provide meals for 6 weeks.

He photographed each and every meal BEFORE he ate it and used the photos as portion size guide when that he prepared on his own.

He did NOT EXERCISE AT ALL. The only thing he did was change his daily nutritional habits.

Why is DIET a negative word that should be avoided?

2012-01-15T00:00:00.000-06:00

Ask several of your closest friends about their long term success with a diet - ANY DIET. Then compare the results to your experience with ANY DIET. Both of you will say you got great short term results but eventually lost those gains.

You obviously know that there is no long term success with a diet especially Fad diets. The mere word conjures up failure in the mind and the mind is the greatest predictor for success.

If you want to make true changes in your life think in terms of lifestyle changes and see the other entries in this section.

I have type II diabletes how much weight do I need to lose?

2012-01-15T00:00:00.000-06:00

If you are recently diagnosed, most people can cure their type ii diabetes by losing 5% to 10% of their current body weight. So if you weight 250 lbs - a reduction of about 12 - 25 lbs will do it. Do not change your medications without consulting your doctor first.

HOME EXERCISE EQUIPMENT

2012-01-15T00:00:00.000-06:00

answer

You don't have time to workout?

2012-01-15T00:00:00.000-06:00

Really? Think about it! If you work 9 hours and sleep 8 hours, it might take you .5 hours to get ready for work, 1 hour commute time (30 minute one way). That leaves you 5.5 hours to exercise and do ALL THE OTHER THINGS YOU NEED TO DO DURING THE WEEKDAY.

Understand why the call it fast food?

We can put together a program that you can do in 30 minutes. You could do half of the program in the morning and the other half in the evening.

Do I have to purchase a lot of expensive equipment?

2012-01-15T00:00:00.000-06:00

Actually you can get excellent results by just increasing body activity. Walking 30 minutes a day will help you lose weight. Our weight loss client gain excellent results with exercise tubes, 3 - 12 lb weights and a Resist a ball exercise ball.

How often should you change your workout routine?

2012-01-12T00:00:00.000-06:00

There are two considerations to this question. How easily do you get bored with a routine? Your muscles will adapting to the status quo of an exercise routine.

Muscles will adapt to the specific load placed on them. This also means to the lack of load like sitting on a couch.
A good trainer will change your routine every few weeks to challenge your muscles in a different way. That change can be a new weight level, a different exercise for the same muscle, include multi joint exercises to incorporate more muscles and a new exercise equipment such as an exercise tube instead of a free weight.

Our trainers provide a different exercise routine for each session. This insures that you are not getting bored with the same routine nor do your muscles stop adapting to new stimuli.

How hard should I work out?

2012-01-12T00:00:00.000-06:00

Intensity is one of the trilogy of questions often asked. How often? What kind of exercise should I be doing? Are the other two. If you don't use a Heart Monitor the simplest way to determine your intensity level would be Borg's Rating of Perceived Exertion. This version of the scale is a rating from 1 - 10. One is at the lowest level of intensity and 10 the highest. This is my definition of the levels not Borg's but this is easier to understand.

Level 1: I'm sitting on the coach staring at the TV
Level 2: This pace is ok and I could maintain this for most of the day
Level 3: Breathing a bit harder now but I am still ok
Level 4: I'm sweating a little, but feel OK and can I carry on a conversation with no effort
Level 5: I'm just above comfortable, am sweating more and can still talk easily
Level 6: I can still talk, but now I am slightly breathless
Level 7: I can still talk, but I don't really want to. I'm sweating la lot
Level 8: I can grunt in response to your questions and this pace can only continue for a brief time period
Level 9: I feel like I am going to die
Level 10: I am gone

WORKING WITH A PERSONAL TRAINER

2012-01-11T00:00:00.000-06:00

answer

Do I need to purchase a lot of expensive equipment?

2012-01-11T00:00:00.000-06:00

No you do not. In fact if you train with us you don't have to purchase any equipment. We will bring the equipment to your home. When you are ready to purchase some inexpensive products you will already know how to use them and we can direct you to great sources for making these purchases.

Can you skip your daily servings of fruits and vegetables and take a vitamin and mineral supplement instead?

2012-01-10T00:00:00.000-06:00

Quick answer. NO! The information below is summarized from Mayo Clinic's web site regarding this topic.

Vitamins and minerals are substances your body needs in small but steady amounts for normal growth, function and health. Together, vitamins and minerals are called micronutrients. Your body can't make most micronutrients, so you must get them from the foods you eat or, in some cases, from dietary supplements.

Dietary supplements can complement your regular diet if you have trouble getting enough nutrients. But they aren't meant to be food substitutes. Dietary supplements can't replicate all of the nutrients and benefits of whole foods, such as fruits and vegetables. So depending on your situation and your eating habits, a daily dietary supplement may not be worth the expense.

Whole foods: Your best source of micronutrients

Whole foods are your best sources of vitamins and minerals. They offer three main benefits over dietary supplements:

Greater nutrition. Whole foods are complex, containing a variety of the micronutrients your body needs — not just one. An orange, for example, provides vitamin C plus some beta carotene, calcium and other nutrients. A vitamin C supplement lacks these other micronutrients.
Essential fiber. Whole foods provide dietary fiber. Fiber, as part of a healthy diet, can help prevent certain diseases, such as type 2 diabetes and heart disease, and it can also help manage constipation.
Protective substances. Whole foods contain other substances recognized as important for good health. Fruits and vegetables, for example, contain naturally occurring food substances called phytochemicals, which may help protect you against cancer, heart disease, diabetes and high blood pressure. Many are also good sources of antioxidants — substances that slow down oxidation, a natural process that leads to cell and tissue damage.
Who needs dietary supplements?

If you're generally healthy and eat a wide variety of foods, including fruits, vegetables, whole grains, legumes, lean meats and fish, you likely don't need dietary supplements.

However, if you can't or don't eat enough healthy foods, or can't or don't eat a variety of healthy foods, you may need a daily dietary supplement. Dietary supplements may be appropriate if you:

Don't eat well or consume less than 1,600 calories a day
Are a vegetarian and don't substitute or complement your diet appropriately
Are pregnant, trying to get pregnant or breast-feeding
Are a woman who experiences heavy bleeding during your menstrual period
Are a postmenopausal woman
Have a medical condition that affects how your body absorbs, uses or excretes nutrients, such as chronic diarrhea, food allergies, food intolerance or a disease of the liver, gallbladder, intestines or pancreas
Have had surgery on your digestive tract and are not able to digest and absorb nutrients properly
Talk to your doctor or a dietitian about which supplements and what doses might be appropriate for you. Be sure to ask about possible side effects and interactions with other medications.

Choosing and using dietary supplements
If you decide to take a vitamin or mineral supplement, consider these factors:

Check the supplement label. Read labels carefully. Product labels can tell you what the active ingredient or ingredients are, which nutrients are included, the serving size — for example, capsule, packet or teaspoonful — and the amount of nutrients in each serving.
Avoid supplements that provide 'megadoses.' In general, choose a multivitamin-mineral supplement that provides about 100 percent of the Daily Value (DV) of all the vitamins and minerals, rather than one which has, for example, 500 percent of the DV for one vitamin and only 20 percent of the DV for another. The exception to this is calcium. You may notice that calcium-containing supplements don't provide 100 percent of the DV. If they did, the tablets would be too large to swallow. More importantly, divide your calcium intake throughout the day.
Look for 'USP' on the label. This ensures that the supplement meets the standards for strength, purity, disintegration and dissolution established by the testing organization U.S. Pharmacopeia (USP).
Look for expiration dates. Dietary supplements can lose potency over time, especially in hot and humid climates. If a supplement doesn't have an expiration date, don't buy it. If your supplements have expired, discard them.
Store all vitamin and mineral supplements safely. Store dietary supplements in a dry, cool place. Avoid hot, humid storage locations, such as in the bathroom.
Store supplements out of sight and away from children. Put supplements in a locked cabinet or other secure location. Don't leave them on the counter or rely on child-resistant packaging.

Are you ever too old to exercise?

2012-01-10T00:00:00.000-06:00

NO! Robert McKeague of Villa Park, Illinois (a retired accountant) completed the Iron Man Triathlon in Kona, Hawaii in October of 2005. This was his fourth Triathlon and the most difficult. One hill took 7 miles to get to the top. Robert was the oldest person in the 27 year history of the Iron Man. Robert was 80 years old. You may now want to run triathlon but you can exercise. We train people in the 70's and 80's and it is amazing to see what they can accomplish.

I exercise but don't lose weight?

2012-01-09T00:00:00.000-06:00

It could be two reasons: If you don't change your nutrition habits and consume the same type and quantity of foods you are not going to lose much weight. Also you may not be exercising at the proper intensity or and frequency. If you walk or jog several times a week at a moderate intensity (see How hard should I work out - EXERCISE QUESTIONS) 30 minutes three times a week you will see results. If could also be that you are not eating enough calories (strange as it may seem see BLOG Resting Metabolic Rate) or you eating them at the wrong time. Several smaller meals through out the day is the best. This will keep your body' metabolism revved up.

NUTRITIONAL INFORMATION

2012-01-08T00:00:00.000-06:00

answer

Why do I feel run down on a low calorie or low carb diet?

2012-01-08T00:00:00.000-06:00

Your body needs food as an energy source. The brain needs approximately 900 carbohydrate calories a day to function properly. When deprived of these calories the brain does not function as efficiently and slows down. You feel lethargic, can't concentrate or focus your attention and sometimes people feel depressed because of it.

Fortunately you can rebound quickly by eating some carbohydrates like a piece of fruit or a glass of juice.

The carbs are assimilated quickly and you will rebound and feel normal again.

How many calories are in my food?

2012-01-05T00:00:00.000-06:00

Knowing how many calories that you are eating is a big step to controlling your weight. This site will help you understand how many calories you are eating.
http://www.calorieking.com/foods/

I have diabetes can I still exercise?

2012-01-04T00:00:00.000-06:00

Before you begin any exercise program consult your primary care physician. The truth is exercise is an effective method of controlling diabetes. Type II diabetics can reduce or eliminate the need for prescription medications with only a 5 - 10 % loss in body weight. Type I diabetics can help themselves control and regulate excess sugar in the body with regular exercise. However you will still need your medications.

How often should I train?

2012-01-03T00:00:00.000-06:00

This depends on several factors. You should allow 24 hours between work outs or work on different muscle groups if you train on consecutive days. For example upper body exercise one day and lower body exercise the next. Cardiovascular can be done every day.

The truth is you can get excellent results by sticking a two or three days per week training. The more often you train the quicker your muscles will change but also you risk the likely hood that you will burn yourself out and stop altogether.

Incorporate exercise and increased activity into your lifestyle and your results will be more consistant

How many training sessions do I need?

2012-01-03T00:00:00.000-06:00

That varies depending on your goals, your ability to workout on your own how & often you want to work with a trainer. If you want to try working out on your own a Starter Package is an excellent choice. You could purchase a few Personal Training sessions to see how you like it. Another alternative is Phone / Email training. Training is an investment and the idea is go get the best Return on You Investment. Contact us and we can help you make the best choice for your situation.

If you need the trainer to help you maintain accountability and consistently on a budget try training with a trainer once or twice a month.

How long are the sessions?

2012-01-03T00:00:00.000-06:00

A session with our Personal Trainer is one hour long. The Phone Online personal training sessions are a half hour. The Fitness Assessment varies between 60 - 90 minutes. All of our trainers have several personal trainer certifications. The training session will include a warm up/cool down cardio and resistance components. THe mix will be determined by your goals and fitness evaluation.

What is a safe realistic weight loss goal?

2012-01-02T00:00:00.000-06:00

A realistic weight loss goals is one to two pounds a week. Some weeks you will lose more and other less.

Trying to lose more is not realistic and you set yourself up for failure and makes it harder to restart your efforts.

Small gains lead to large results over time.

EXERCISE IS MEDICINE

2012-01-01T00:00:00.000-06:00

answer

HEART RATE BASED TRAINING

2012-01-01T00:00:00.000-06:00

answer

OLDER ADULT TRAINING

2012-01-01T00:00:00.000-06:00

answer

CITIES THAT WE SERVE

2011-12-24T00:00:00.000-06:00

answer

What is your service area?

2011-12-22T00:00:00.000-06:00

We work primarily with clients in Oak Brook, Lemont, Downers Grove, Westmont, Napervile, Hinsdale, Glen Ellyn, Clarendon Hills, Lisle, Burr Ridge, Woodridge, Western Springs.

if you live outside of this service area we can match you with a personal trainer in your area.

Can my parent benefit from exercise?

2011-11-02T00:00:00.000-05:00

Yes and they will see results in a short amount of time. Several of our trainers specialize in this training.

The benefits of exercise can be enjoyed by people of all ages. It is important that their doctor clear them to exercise BEFORE they start.