OT- Any personal trainers out there?

[cdlamis]

Or anyone with weight lifting knowlegde?

I have looked on-line for hours now and can't find an answer. So I decided to post here. Sorry for the off topic and random question!

I work out at a gym 2-3 tmes a week (mostly yoga) and want to start lifting weights. Unfortunately, the "trainers" at my gym are there if you pay for their services- which I think sucks! Anyway...I could ask just ask them but they will just use it as another reason why I NEED to use them (at $100/month).

I only have 3 days to lift weights (Monday, Tues, Friday), should I work the entire body or split it up?

I appreciate any help. I am very obsessive with this kind of stuff (a training plan, not the working out) and need to know that I am doing it right or I end up quitting.

TIA-

Daniella
Mom to Julia 6-13-02
http://www.shutterfly.com/osi.jsp?i=67b0de21b35d0802848f *December pictures

[etwahl]

i'm certainly not a personal trainer, but i have lifted weights in the past and plan to again now that i'm starting at the gym again.

if you want a pretty good book to get some ideas and give some guidance, Body For Life is often recommended. i did the program once and it is pretty effective. even the guy who gave me the tour at gold's gym said so.

with that said, i always split it up...one day lower body, one day upper body. even if you don't split it up, you should never work the same muscle two days in a row...because you tear the muscle and it needs 48 hours to heal. so don't do abs every day (as some do) it's best to do them and any other muscle every 2 days.

i'm sure you'll get much better advice, but wanted to give my limited two cents :) now if only my dd would start liking the gym daycare, we'd be set!!!

Tammy,
Mom to Lauren Genevieve
03/12/2003
www.evantammy.com

[spu]

Hi Daniella,

I'm nationally certified through AFAA to teach group fitness classes, so I can offer some advice here based on what other women like yourself do.

First off, congratulations to doing yoga and weights! Most people skip the weights, which is a very important part of fitness. I'm assuming you're already doing some sort of cardio program as well? (even if it's walking, treadmills, biking, anything that gets your heart pumping for 30 minutes or so...)

Starting out on a weight program, you might want to mix weights with machines in order to properly train your body biomechanically. As far as what to do when, as a beginner, working 3x per week, you could work the entire body, then split it up as you become more trained.

Once you're familiar with the biomechanics and equipment, you can begin to implement multi-joint and multi-muscle exercises which are fabulous for achieving strength training results. the amount of weight you choose and the number of reps should be in tune with your fitness goals. Are you looking to increase muscle size? Tone? Endurance? each of these requires a different approach, so be sure to know what your goals are.

Another thing to remember is muscle balance - for instance, make sure to always work opposing muscle groups. A good example is to work the abdominals and back; biceps and triceps; hamstrings and quads, etc.

For specific exercises, I'd be glad to share with you some of the things that I like, so feel free to ask!

Good luck!

p.s.-- I'm sure you know this already, but be sure to check with your doctor before starting any weight training programs. If you have any injuries or weak joints, it might be worth hiring a trainer to go over safety precautions.

susan

twin girls 7.20.02
charlotte + else

http://sunger2.home.comcast.net/bash/nonflash/year.html

[jubilee]

I am not an expert (or even in shape LOL) but I know that Rachel McLish has a book out that is weightlifting for women and it is great. http://www.amazon.com/exec/obidos/tg/detail/-/0446385344/qid=1081220656/sr=8-1/ref=pd_ka_1/103-7252856-4148613?v=glance&s=books&n=507846

[farsk]

Hello everyone!

My DH often hears my stories about these boards...and when this topic came up, I knew it was in his area of expertise. Here's what he has to say...

I work at a hospital funded health and wellness center, very different from the average gym, as an exercise specialist and personal trainer. I have the luxury of two jobs in the same facility not all personal trainers have this. If you attend a regular fitness center or "chain" gym do not be upset that you have to pay the trainer, this is how they and I make our living. A good personal trainer will have some sort of certification (National Strength & Conditioning Association (CSCS)or American College of Sports Medicine are great ones to look for), these show that the trainer has done quite a bit of study and is not just some meathead.

As an exercise specialist I take the new member through an assesment and write an exercise program for them and then usually at a different appointment I take that client through a workout and show them what to do. After that the client is always free and encouraged to ask questions and receive help. However personal training is much more effective and thus costs more. When I work as personal trainer I am paid more and give much more attention to detail and push my clientele so that results are inevitable. Some of my clients know what and how to do it but just need the motivation of keeping an appointment. The trainers at your club may only be paid if they train someone so giving free advice is not at the top of their list and remember that we live in an era of litigation, if that trainer gives you advice but does not oversee your exercise she/he could get in trouble.

As for your training. If you are new to weight training two whole body workouts a week (30-45 minutes) will be fine to start with. Make sure that all bodyparts are covered and the program is balanced. Your body will adapt to this at some point and in order to make gains you will have to add another session or increase the intensity or difficulty of the exercises that you are doing. In order to change your body you have to make the demand for change.

Thanks for reading, I hope this helps.

[cdlamis]

Thanks to all for the info!

And to Shannon's husband- thanks for the explanation and good info. I hope it didn't sound like I don't think trainers are valuable or that I was mad at their lack of help. At my gym, it seems as if you are bothering them with this type of question if you aren't using their services. I know that their time is $ and definitely worth the results, but there isn't anyone else at the gym to ask but them so I feel lost in the shuffle. KWIM?

Thanks again!

Daniella
Mom to Julia 6-13-02
http://www.shutterfly.com/osi.jsp?i=67b0de21b35d0802848f *December pictures