Extra Exercise Quick Tips Guide Included

Transcription

1 Extra Exercise Quick Tips Guide Included

2 A guide to finding a qualified personal trainer (so that you don t get hurt) Why is this manual here in the first place? Because people spend literally thousands of dollars on getting fit or trying to lose weight not knowing they are actually creating future injuries or makings matters worse. They entrust their bodies to irresponsible trainers and get hurt. Then a number of those become the injured and discouraged clients we see in physical therapy. Not all personal trainers are created equal So you finally feel it s time to make a major leap in your health and invest in the most important thing in life, YOU. You want to achieve your fitness and personal health goals. Bob, the trainer at your local gym seems like the right man for the job right? WRONG! Before you sign up with a BOB, you need to do your due diligence, ask the right questions, and shop around. Fortunately for many of you, I have been a consumer, provider, and loud critic of the fitness and wellness industry for years. Most trainers train because they like to exercise, think they know a lot about making muscles and working out, and believe they have what it takes to motivate individuals to embody fitness and wellness. In most cases it is a second job, a career change, or a recreational job that some may not take seriously. Even worse some abuse their positions of authority and find it is an easy avenue to date the members at the gym or their clients Unfortunately there are thousands of misconceptions being relayed to clients every minute of every day. Many trainers do not have the proper health or fitness background that others who have studied physiology, anatomy, physical therapy, nutrition, or physical education might have. To avoid some serious injuries and get you where you want to be, you need the best trained eyes, mind, and personality. Certifications do matter but not all certifications are reliable. Can you differentiate a good trainer or a bad one? Can the trainer effectively teach you the correct exercise philosophy for you to follow? Read more below. 3 things you need to do before you look for a trainer 1. Remember to consult with your licensed medical or health care provider first, especially those you who may previous injuries, illness, or even general concerns. 2. Make sure you are 100% committed and can make time aside from the time you spend with the trainer to practice and retain the new workout routine.

3 3. Write down and bring your questions and concerns to the personal trainer or fitness manager at your gym. In regards to previous injuries, the fitness manager would be the person who knows which one of their trainers is best suited to address your specific needs in light of the injury. Make sure you list all your medical history and make sure the trainer asks in depth questions regarding them, including when and if it is resolved. The more detailed the questions/list you make, the better it is for you. Also it s a good way to weed out the weaker trainers. Common Consumer Misconceptions 1. Don t judge a book by its cover A nice looking trainer with a nice body and oversized arms or chest isn t going to get you looking like them. In fact in some cases, trainers are using illegal methods to obtain their physiques. And in some instances, it may or may not occur to you that they may absolutely put very little effort and be blessed with a great form. I ve seen trainer eat fast foods and smoke regularly and physically look great! Who knows what it looks like on the inside? Make sure they set a good example and practice what they preach themselves. Trainers should train you specifically to be the most fit and to be the best for YOUR specific body types. 2. Training you for only your aesthetic goals and not your needs Although it is important you reach any goal you set, trainers should find a good balance in their exercise designing to provide what you want and what you NEED. Focusing on weaknesses in your posture, gait, balance, or movement is the key for more effective ways in reaching any of your goals and KEEPING them! 3. Be WEARY of fancy medical terms that aren t easily explained I don t feel this is necessary to explain, but time and time again consumers are suckered in by people who know the latest fad exercises and terms leaving the consumer confused and curious. If big words are used without a thorough explanation, the truth is the trainer doesn t know either. So quickly get out of your chair and literally RUN QUICKLY!

4 Things your personal trainer should have: 1) Cardiopulmonary Resuscitation (CPR) All trainers in gyms HAVE to carry an up-to-date CPR card, so you should ask to see it. Also they should be trained in how to properly use an Automated Electric Defibrillator (AED), which most CPR classes teach. For private trainers, you should definitely ask. It takes mere seconds of doing the right thing to save your life. I feel it is CRITICAL that you ask. 2) Certifications Certified Trainer could mean that the trainer has a general in-house gym certification. You shouldn t take this term or title as seriously as you think. Most in-house certifications are weekend-long, open book exams. (I ve taken them.) Below are my top 3 certifications that demonstrate your trainer could be better than the rest. All certifications below follow standards that their individual associations have been created to demand professional and ethical practice. National Strength and Conditioning Association (NSCA) It is the first and most renowned certification. In order to receive this certification trainers are required to have 4 year degree from a college or university to sit for the test. The test is a two-part proctored exam such as the Certified Strength and Conditioning Specialist (CSCS) and Certified Personal Trainer (CPT) and video assessment of movement analysis. All exams are performed at a testing site. NSCA produces the Journal of Strength and Conditioning Research which publishes research regarding health, rehab, and performance enhancement. Those who have a CSCS are likely to receive such journals. The CSCS and the CPT certifications are the first two nationally recognized health certifications by the National Commission for Certifying Agencies (NCCA). NSCA follows the strictest and most rigorous criteria of testing and curriculum for their certifications. They also fund and have a number of programs to further fitness research. American College of Sports Medicine (ACSM) Certifications have now been recognized and certified by the NCCA. Many of our health related articles and government standardized testing or recommendations come from research they perform in their journal, Health and Fitness. Exams are proctored at a testing site.

5 National Academy of Sports Medicine (NASM) Certifications have now been recognized and certified by the NCCA. Founded by a physical therapist and training methods taught to trainers are modeled after physical therapy philosophies. It used to be an open book exam taken online. However, now there is a fully integrated testing site. They have a lesser known journal being circulated called National Academy of Sports Medicine All others certifications have a poorer testing structure and curriculum in my scale and I believe most high school teenagers could pass them with a quick perusal of the textbooks. However, these tests and materials can cost from dollars. It s better to have a trainer who is serious in showing that they are better than the rest. These three certifications (above) require an up-to-date continuing education schedule and recertification process every 2 years. Make sure you ask to see their membership card and see if it is up to date and not just false advertising. 3 Tests Your Trainer Needs to Perform on You As a trainer, our livelihood is dependent on the hustle. Some trainers don t care about getting you results safely or effectively. All gyms rely on the revenue trainers bring to maintain the business. Marketing is good! So you have to be smart and choose wisely. It s ok to talk to the Fitness Manager of the gym and ask who they have on staff is most qualified and suited for your needs. Three assessments that all Personal Trainers should perform to ensure your safety: 1. Blood Pressure Measuring Why is this important? Just in case you haven t been to the doctor recently, it s a good measure to keep track of your blood pressure regularly. It s a quick assessment to see if things are going well within. Let your professional know if you have high blood pressure and/or taking medication for this condition such as ace-inhibitors, beta blockers, or blood thinners.

6 2. Postural Analysis Why is this important? Depending on the assessment, it allows the professional to know what needs to be strengthened or stretched. Improving your posture can go far and give you longer lasting changes. It will decrease any likelihood of injury and restore balance to opposing muscles. Not to mention, you ll look more attractive and confident with good postural alignment. 3. Assess task related movements such as a squat test, gait/walking assessment, range of motion Why is this important? You may look good standing up or be aware of your posture while in front of professionals but movement dysfunctions and mechanical mishaps never fooled anyone. It is good to track how you move before and after, the quality of movement is essential in dictating whether you have a disposition for certain overuse injuries. With better movement patterns, you will produce a more efficient movement with less chances of injury. Correct Exercise Philosophy It is your RIGHT to test the trainer in front of you. First, you should find the trainer that responds well with you. Then you need to find out what philosophies drive their program regime and design. If their views differ from mind, please do us all a favor and don t sign up with them. RUN AWAY and do it quickly! 1) Soreness is bad and that the no-pain and no-gain theory is wrong The reason soreness is bad is because you are causing small micro-tears to your muscle. Scar tissues form and restrict your movement from functionally optimally. If you continue to work until failure, your body will resist against you and ultimately fail with tendon tears or worse stress fractures.

7 2) Adjusting away from a generic programs that includes only machine use There are thousands of types of exercises and progressions. Importantly, some of these exercises prescribed should be simple enough without equipment and can be performed at home. If you are only using machines at the gym, you will end up relying and preferring those same machines. General programs should be fluid and based on form, (NOT THE MACHINE) you can apply this form from place to place whether you go for a vacation, use the hotel gym, or exercise bands. All forms should resemble what you learn. Your trainer should always think outside the box and be ready to have a new game plan if things don t feel right. There are literally hundreds of exercises to target the correct muscle groups. If one doesn t work then go to the next. 3) Avoid the insane fad exercises/programs Those fancy military exercises are meant for military personnel. They get two hours a day to work out and stay in shape. Most people sit at their desks all day and when they try to perform these exercises, the results may come quickly but ultimately are disastrous. Most of you are not physically capable or ready to perform these exercise programs, SO DON T. 4) Always start with the basics This includes working on the core muscles and stability muscles that don t require crunching movements or any movements at all. Trainers should be hands on, giving you the right cues on initiating the right stabilization needed. Simple movements are to be performed before complex movements. Communication and understanding on your part is essential. Make sure the trainer speaks to you in a way you can understand. If you don t understand ask the trainer to explain better. 5) Training you for independence It may be nice to be like a celebrity and have a trainer at will. However, the reality is that most of us are struggling in this economic climate. I applaud you for hiring a trainer and doing it right. Simply, it s a luxury to have a trainer (you can keep one as long as you d like), but it s frivolous to have one that doesn t teach you how to be independent. All trainers should set you up with a thorough program within sessions. If you wish to continue the trainer should decrease the sessions to 3x/week to 2x/week and then to 1x/week within a 3 month period. After this period, 1x/month to review and adjust programs is all you may need. It takes about three months for any individual to see aesthetic changes and real fitness gains.

8 ALWAYS have your trainer contact your health care providers if you are undergoing any concurrent treatment. They can discuss what to avoid and what is medically recommended for you. This also shows accountability on the part of your trainer who actually cares for your safety! Remember that most important is to find an enthusiastic positive trainer, not one who is out to just collect a check and your money. Find one with passion and someone you can look up to for the right information and protection. This is a fun and exciting process for you, so at least make worth your while. You re finally investing in yourself! Good Luck I wish you all well and success on your wellness journey! Sincerely, Helping Build a Smarter Busy Body Dr. Justin C. Lin Dr. Justin Lin has been a corporate and private personal trainer fitness trainer for 13 years and currently is a licensed Doctor of Physical Therapy in the Orange County, California area. He has certifications from the National Strength and Conditioning Associations and the National Academy of Sports Medicine. He is two time scholarship recipient from the NSCA for his work and influence in the fitness profession. He is the proud owner of Rehab and Revive Physical Therapy Inc. and author of many Wellness Revolution 10 products and consumer guides. He has been an advocate for change in the fitness/wellness industry and wishes consumers to demand greater quality control in the fitness profession.

9 Exercise Quick Tips by Dr. Justin C. Lin PT, DPT, MS, CSCS Muscle Properties Always warm-up for 10 minutes this will include walking, light jogging, or light repetitions of movement. This is important to induce increased blood flow for purposeful and efficient movement. Always cool-down for 10 minutes, with the same activities suggested with warm-up, cool-down will decrease blood pooling after a workout and can prevent possible clotting in your lower extremities. Anything more than 24 hours of soreness is too much. For every pound of weight you gain you will increase pressure 3x at the Hips, 7x at Knees, 27x at Ankles. Muscles only take 30 minutes to change properties from a static position or posture, so move every 30 minutes to stay limber. It takes 4-6 weeks to see real muscle changes and results, you will usually find strength and endurance increase first before aesthetic changes. Endurance and postural muscles can be worked every day. Power muscles like your chest, Quadriceps, abdominals, and calves should be worked out vigorously but only every other day. There are three inherent body types: Ectormorph, Endomorph, and Mesomorph. If you work out your body the way it is built you will maximize your results. Losing Weight BMR= Basal Metabolic Rate (The amount of calories you should consume to stay the same weight) See how much you burn with normal activity: Women: BMR = (4.35 x weight in pounds ) + (4.7 x height in inches ) - (4.7 x age in years) Men: BMR = 66 + (6.23 x weight in pounds ) + (12.7 x height in inches ) - (6.8 x age in year)

10 1 LB of fat=3,500 calories Deleting calories per day at the of the day is feasible and healthy. This will cause you to lose between lbs of fat by the end of the week. Decrease Salt intake. Salt has an addictive property and skews your perception of satiation and it also dehydrates you. Drink at least 8 cups of water a day your body s muscles are made up of more than 90% water. Decrease consumption of soda s and don t eat after 8 pm. Cardio Beginner or low fitness level... 50% - 60% Average fitness level % - 70% High fitness level % - 85% Karvonen Formula: Age = Maximum Heart Rate Max Heart Rate - Rest. Heart Rate x Intensity + Rest. Heart Rate = Training Heart Rate 10,000 Steps or approximately 4.5 miles of walking is recommended daily for good heart and lung health as well as calorie consumption. Recommend going to Target or sporting goods store to get a pedometer. Track it every day and if you don t get 10,000 steps during your work day, try to attain it after work. Progressions When you are ready to progress your body will let you know. You should be able to perform 3 sets of reps without soreness the following day. When it is time, change the band intensity, shorten the band, or try moving faster. In terms of balance challenge, always start with a stable surface and 2 feet on the ground, then one foot, progress to an unstable surface with two feet and then 1 foot. Eyes open and eyes close make it a different game as well. Do the same progression as noted above and perform with eyes closed. Good Luck on your wellness journey! Dr. Justin