Last month I was sitting at my computer when I felt a sneeze coming on. Ah....ah....ah...choooo. Uh oh. As I sneezed, I popped the button on my pants. My button was on the floor three feet from my chair, looking at me as if to say, "Now you've done it fatso."
"That's it! I have got to lose weight and start exercising again," I exclaimed. "I refuse to buy new clothes because I have gained weight." So I called around to several gyms looking for one that offered personal trainers because I needed help.
I joined a gym immediately and met with an available trainer to learn how to use the equipment. We introduced ourselves and he asked, "What do you want to achieve?" I took a deep breath and opened my mouth to speak when he said, "I have the perfect program for you. I put three other women on this program last week."
He just took the "personal" right out of personal trainer, I thought to myself. I did not get to say my first syllable before he sold me his canned program. Twelve minutes went by before he listened to my goals.
The next day I began shopping for a different personal trainer. My first question to each trainer I interviewed was, "If your sister was shopping for a personal trainer, what would you tell her to look for in a trainer?" Each of them said it is important to shop for a trainer. Ultimately you want to find a trainer with whom you feel comfortable. Establishing a relationship is important because you will be working closely with the trainer and a bad relationship may inhibit your desire to improve your fitness.
Experience
"Ask the trainer about his or her work experience," says Doug Jarrow, CSCS, of Planet Fitness in Boston. "How long has the person been training? What types of people have they trained? In what settings have they worked? Also ask for references," says Jarrow.
Ask the reference how long she or he worked with the trainer. Did she or he achieved his or her goals with the trainer and did the trainer vary the exercise program?
Experience is important because training qualifications differ. There are several organizations that offer certification via exam, but few certifications require practical experience with clients. However, some colleges offer certification programs that are more extensive. Those programs require several courses and practical experience.
Fees
Fees also vary by trainer and by region. Some gyms offer free personal trainers or three free visits with a trainer. Some gyms have independent trainers who bring their own clients, in which case you pay for your membership and pay the trainer to train you at the gym. Fees may range from $30 to $100 per hour for a trainer. Regardless of the fee, you should set a standard for your trainer and expect to receive quality service.
At home
Any trainer should be able (qualified) to train you at home if that is where you want to work out. You may be challenged finding a trainer to train you at home, depending upon your location, but any good trainer should be able to create exercise programs for people in their homes. Ask about equipment needs and types of exercises that you will be doing in and around your home.You may need to purchase some equipment or your trainer may bring some equipment to your home.
"The first thing a trainer should do, after understanding your goals, is assess your fitness and agility," says Shawn Thiboutot, CSCS, ACSM, of Brunswick, Maine. "Your trainer should measure your percent body fat, weigh you, check blood pressure, heart rate, measure your strength, your flexibility, and your cardio fitness."
These initial measurements help your trainer assess your condition and determine the types and intensity of exercise to prescribe for you. Expect periodic re-evaluations to measure progress.
"Your trainer should give you exercises to do, teach you how to perform each exercise properly, vary your exercises regularly, and challenge and motivate you," says Thiboutot.
Expect your trainer to watch your exercises for proper technique. Document your workouts so you and your trainer can track your workouts and monitor progress.
"If you have any physical condition(s) or are rehabilitating an injury, inform your trainer," says Thiboutot. "Trainers should ask for a physician's note or physical therapist's chart to appropriately assess your condition and propose a suitable exercise program."
A trainer can help you push your way beyond a plateau.
"Frequently I am consulted to help someone get beyond a plateau in their exercise routine," says Jeff Stallings, ACE, of San Francisco. "The word 'routine' is a red flag and often variation in the exercise program helps the person move on."
"When someone's progress reaches a plateau," says Thiboutot, "it is important that a trainer evaluate the exercise program as well as diet, sleep pattern,
stress
level, and other daily activities. If the exercise program seems appropriate, it may be diet or lack of sleep that is preventing the body from progressing."
"Ethically, a trainer should not be giving clients a diet," says Thiboutot, "but should have a good understanding of general nutrition and nutritional requirements." Your trainer should ask you about your diet if your progress is less than you both expect.
"Many people drastically reduce their caloric intake when they begin a fitness program and don't give their body enough calories to lose weight," reports Jarrow. "Your trainer can help steer you in the right direction regarding nutrition or refer you to a licensed nutritionist, if necessary."
Anyone, at any point in a fitness program, can benefit from consulting a certified personal trainer. Professional athletes and people like me hire trainers for various reasons and for healthful results.
"Some people hire me for a week while they vacation here and other clients have been working with me three times per week for two years," says Stalling.
It has been four weeks since I began exercising again and I have been making progress with my trainer. I finally found a good one and I look forward to our sessions. I still have not sewn my button back on my pants, but I will. And I know I will have enough room for sneezing.
