Hiring a Personal Trainer QUESTIONS!

Hello all!

After all that griping that a trainer for 4 sessions was $69.00 (which is the student discount), wondering if I could do it myself and/or with the help of the Internet, I finally broke down and got a personal trainer.  His name is Andre and I had met him at the gym a few months ago.

But I'm worried about how hard I'm going to be pushed, what I should expect, and the like.

If possible, could anybody tell me anything/everything they know about the benefits, risks, and what to expect with personal training?

EDIT:  Two more questions:

What goals should I set with myself and my trainer?

What is the difference between an IFTA and an ACE trainer?

Jo

Hello Jo, I am a personal trainer and have worked out with a personal trainer for 8 months before I became one.  It's going to be a great investment for you because if you eat healthy (5-6 small meals a day), do your cardio (2-3 times a week for 30 or more minutes) and do weight training twice a week with your trainer you will begin to look fabulous real soon.  This is if he's a good trainer that pushes you (hardwork is good, sweat-sweat-sweat), gives you advice on what you should and shouldn't be eating, and gives you intense and challenging workouts.  You have to remember that you're not paying him for an easy workout, and that the workouts with the trainer are just an hour 2-3 times a week, and to be healthier, feel good about yourself, and to look great are all worth it.  Good luck with your program and feel free to contact me anytime.  Louann      &nb sp;

Thank you Loulous1!

I eat 4 meals and a snack per day, and while my cardio USED to be 45 minutes per day, 3 days a week, I definitely have slacked in it.  My motivation has regained itself, so all I need to do is hit 30 minutes minimum again.  Today was a 21-minute workout, partway because my left knee was giving me HELL and partway because I had to pee.  FINALLY I drink enough water!

I also used to do light resistance training, usually 30 - 50 pounds per machine (freeweights scare me!), 12 reps and 3 sets (either per arm or per body).  I bulk VERY easily, even with light weights.  If I go lighter, it feels like I'm swinging the machines, because they're so light.  I could switch to 20 reps per set but I don't know if that works.

What kinds of goals should I be setting for myself and for the trainer?

And what's the difference between ACE, IFTA, and the other one?

?

 You don't actually bulk up - localized muscle swelling from extra water retention gives the impression of bulk for a while after a workout, but you don't actually add muscle bulk from that, and it goes away again after 6-8 weeks when your body's adapted.

 Well, you might gain 1-2lbs of muscle in those eight weeks once the water retention and swelling is done with, but unless you abuse steroids in copious amounts you will not add significant muscle bulk.

 What you will do is retain the muscle you have, burn fat most efficiently, and avoid the skinny-fat look of the cardio bunnies.

 Check out this study - now, do you want the cardio results, or the strength training results?

Very interesting.  When I was working out everyday (which I plan to start again), I was doing weights and cardio.

My calves actually have gotten bulked since I've started losing weight.  And it's straight muscle.  I measure regularly.  In the beginning, my calves were 16.2" in circumference, and they are about 17.75" now.  In the mornings, even if I haven't worked out in 1 - 2 weeks (which has happened), they'd be around 17.75".

There are many nationally recognized personal training programs.  You can google them.  I'm partial to A.C.E. as I'm studying for the exam to become a personal trainer.  Different programs focus on different things.  But as long as you hire a personal trainer from a nationally recognized program, you will have an individual who can teach you the right things.

I used to freak out about bulking up.Not anymore though. I love my weight training sessions. About your calves, well, here's a thought. I also felt/noticed that happened to me before. I dunno if it's psychological or what, after a weight training session, feels like my muscles all curling up. I literally see it in my mind like a ball of dough :O ...  Then, I started to make it a habit to stretch. and stretch, and stretch after a workout. In my mind, I picture myself kneading those dough balls into a nice smooth flat piece. They say that you can't really elongate your muscles, but heck it does do the tricks for my brain though, and my thighs and calves do look smoother and less bumpy. .. hm...

Original Post by leopardrayne:

I also used to do light resistance training, usually 30 - 50 pounds per machine (freeweights scare me!),  

The machines should be what scares you.  This study found a 111% increase in joint pain in people who used machines instead of free weights (the free weight group reported a 30% decrease in joint pain).

Floggingsully - I've heard about that too, but if you drop the freeweight there goes your toe.  If you drop the bars on the machines, you're okay.

Original Post by leopardrayne:

If you drop the bars on the machines, you're okay.

 Your ok except for the huge increase in joint pain.

Machines vs. free weights? No contest:

Following initial assessments, 30 sedentary male and female subjects were randomly divided among a nonexercise control group (C), a freeform group (FF) and a fixed-form (FX) group.
The FF group showed twice as much strength improvement as the FX group (115% vs. 57%, respectively). Study authors also found a 111% increase in joint pain among the FX group, whereas joint pain decreased by 30% in the FF group, with no new symptoms occurring upon study completion. Balance improved in both groups; however, the FF group had a 245% increase in balance capabilities compared with a less significant 49% increase among the FX group

Strength Gains: Fixed vs. Freeform Equipment
(Original study: Journal of Strength & Conditioning Research. 22(1):75-81, January 2008.

 (This would be the study Sully's thinking of.) It's also a safety issue though - if you have 1) no squat cage/power rack, and 2) no spotter available, machines can be safer than the equivalent free-weight exercise. For specific physique goals, machines can be useful, and if you're working to muscular failure on exercises machines are definitely safer in some instances. And if you've got rehab needs where you need to avoid straining a specific muscle or muscle group machines can make it easier to isolate those muscle groups.

 Outside of those very specific safety or rehab contexts though, free weights are better for you in all cases.

 But it's a tradeoff you've got to make for yourself - while machines tend to mean more pain and less gain than the equivalent free weigths exercise, if it's a question of using machines or not doing it at all, use the machine.

Caveat: It's just one study, but it does validate what everyone in the field has been saying for the past decade. Expect to see more studies with different parameters as the machine manufacturers struggle to refute the conclusion that machines are only useful for rehab patients, and then only until they're at the point where they can use free weights :)

thanks everybody.

What kind of goals should I set up between me and the trainer?

 Depends a bit on your personal goals, but for most people a reasonable starting point is a whole-body strength workout 3x weekly, and varied cardio exercises 3x weekly.

  Basic physiology isn't very different in most humans; the expected variation in almost all physiological parameters is about +/-5%. Anything more is classed as a medical condition ;) So any sensible  beginner programs will work for almost everyone at least initially -  Floggingsully's summary of what exercises are useful to focus on covers it, really.

Cool thanks!

I hadn't heard of IFTA, so I looked it up (I'm a personal trainer too) and basically you order the materials and take a test in a week or two....doesn't sound too good to me. ACE is better. Other good ones are NASM, NSCA, ACSM or ISSA. Ask the trainer what their education background is also. They should have some background in exercise physiology or related field.

Original Post by leopardrayne:

Hello all!

After all that griping that a trainer for 4 sessions was $69.00 (which is the student discount), wondering if I could do it myself and/or with the help of the Internet, I finally broke down and got a personal trainer.  His name is Andre and I had met him at the gym a few months ago.

But I'm worried about how hard I'm going to be pushed, what I should expect, and the like.

If possible, could anybody tell me anything/everything they know about the benefits, risks, and what to expect with personal training?

EDIT:  Two more questions:

What goals should I set with myself and my trainer?

What is the difference between an IFTA and an ACE trainer?

Jo

4 sessions for $69, meaning each session is $69 or it's $69 total?  If it's $69 total that is a deal that you can't miss!  That is the most inexpensive that I've ever heard for a trainer, and if it's something that you want to try out you are certainly not going to get a better deal.  That's only $17.25/session!!!  Remember whatever gym this is likely makes around half and the trainer is only making $10 or less for the session.

Trainers are great to have if you are just starting out or don't feel too confident doing the weight training by yourself (honestly I don't think I could live without one at this point, it's nice to have someone there with you, and I'm a total klutz so it helps).  But seriously for that price you should not skip up that opportunity if you are at all interested in trying it out!

Your ok except for the huge increase in joint pain.

You're not guaranteed joint pain if you use machines.  You may get pain if you use them improperly but that's with anything in the gym.   Some of the dumbest things I've seen done in the gym have been with free weights. So to me it's not necessarily the the machines that are the problem it's the people.  Nobody knows what their doing.  

I've had this 65 year old client for 6 months now.  She does things like lunges, squats, step ups, one arm DB rows and free weight presses, but I've also taken her through a wide variety of machines over this period and she's never had a ounce of joint pain.

I love free weights, but i'm also a fan of machines if used properly. 

Hi Jo, I have a personal trainer, and if you are getting one.. It's a deal you shouldn't pass up.. I say go for it. I've never seen my body look this good, and I don't think I would have ever been able to do this on my own. I say go and take the trainer's deal and run with it, and enjoy your results.

Xzcandizx:  $69 for all four sessions.  Usually it's $69 for 3 sessions but I had that coupon, which I hear was also good.  The trainers get partial comp from the school, but not enough.  The $69 usually goes straight to the trainers, and they like doing it.

I'm a total klutz too, and it'll be good to try ALL the machines and to try out the freeweights, because I usually would use the machines I was comfortable with, and focus on my arms and core since my legs would already have gotten a huge workout from cardio.  I'll have to work on a full body workout to get more results.

Tommywantwingy: Thanks about the tidbit about machines.  There are a lot of people in the gym watching so people aren't doing it wrong.  Once I was pulling in the wrong direction (in front of me instead of behind my neck), and one of the rec people came right up and said, "Here! Try it this way.  It'll guarantee (such 'n such)"  And they're very nice about it.

In other news... still no word from the personal trainer, but I'm going to ask him a bit more about "problem areas" and if there's anything at all that can be done.

WOW $69.00 for four seesions..RUN don't walk to that gym. I pay $50.00 per 1/2 hour session and worth every penny! i wouldn't worry too much about what you should be telling him...just give him an idea of what you want out of it. My trainer usually only uses very few machines in our workouts, mostly free weights. I love the difference I see in my body, I was doing exactly what you are doing in the gym and gave up for a few months and put on 20 pounds...now I am down 5 pounds in 6 weeks..I know it doesn't sound like too much but I have also lost inches in my waist and thighs...and my overall tone is so much better! I have to say right now I am most proud of my arms they look good and I know the rest will follow. One thing I had to do with my trainer was provide food logs and that kicked my butt into making better food choices..I like junk food alot and the weekend wine with dinner! I still have that but cut it back tremendously! So good luck and have fun with your trainer!