KieFit Journal February 2009
TO N I N G T H E
Y O U R T R O U B L E S P O T S : D O ‘ S A N D D O N ‘ T S
I N S I D E T R A C K O N F I T N E S S T R E N D S 2 0 0 9
WORKOUT G E T
F I T
NEWS
B Y J U M P I N G R O P E
W E I G H T L O S S S T R A T E G I E S
DO
PUSH
UP
KIEFIT JOURNAL
HEALTHY AND HAPPY LIFE! FEBRUARY 2009
Feel Well Each Day !
ISSUE: TONING YOUR TROUBLE SPOTS: "THE DO'S AND DON'TS”
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THE INSIDE TRACK ON FITNESS TRENDS FOR 2009: BOOT CAMP PART 1
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FITNESS IS IMPORTANT
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Hello Fitness Fans!
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GET FIT BY JUMPING ROPE
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WII FIT AEROBICS PLUS THE DAY OFF DIET EQUALS FUN, FAST, & EASY WEIGHT LOSS
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EXERCISE AND MUSIC
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DO PUSH UPS WEIGHT LOSS STRATEGIES
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HOW TO BURN MORE CALORIES
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NUTRITION FOR RUNNERS - 3 BASIC GUIDELINES
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GO VIRTUAL! FINDING AN ONLINE PERSONAL TRAINER
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I am very glad to introduce you to my current KieFit Journal February 2009. Within KieFit Journal you will find tips about healthy nutrition, Fatburning workout to get and stay in shape and to feel well each day! Fitness Trends 2009: Boot Camp Workout! In this issue we have covered the benefits of boot-camp-style workout. Find useful exercises on Page 4. Why fitness is important? Read the fitness factors from Author Scott Curtner (Page 5/6 ) Wii Fit Aerobics plus the Day off Diet equals fun, fast & easy Weight Loss on Page 8. How to Burn more Calories? Read the easy short and description on Page 9. Have fun with YouTube Videos about Rope Jumping; “Speed Rope Advanced with Jennifer Nicole Lee on Page 7. Start reading Kiefit Journal now!
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Stay healthy!
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Heidi
KIEFIT.COM ISSUE
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CONTACT— KIEFIT.COM
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ATTENTION Send me your comments and ideas for further articles. Submit your article to Email: articles@kiefit.com and see it in the next issue of KieFit Journal. Use your article to generate additional free traffic to your website as well. Closing date to submit your articles you wish to be published here on 25th of each month.
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TROUBLE
SPOTS
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TONING YOUR TROUBLE SPOTS: "The Do's and Don'ts� By Mandy Gibbons Do YOU have a body part that makes you insane because you can't seem to shape it, tone it or reduce it! Has it got to the point where it ruins your summer or affects everything from the clothes you wear to reducing your self esteem! Then here's some "do's and don'ts on how to ensure your trouble spots don't get the better of you! 1. A big mistake that most folk make when trying to fix a trouble spot is that they take off to the shops and buy the first butt or abs video etc that they can get their hands on. Well guess what - this ain't gonna fix it if you aren't creating lean muscle all over (you need to train all body parts, not just your butt, thighs or abs etc) this helps raise your metabolism in turn reducing your body fat. 2. How many times have you performed exercises on a trouble spot and it just got bigger? As well as training all your body parts you also need to realise that if this area is a spot where your fat stores the most, it will probably bulk up fairly quickly if you are performing the wrong exercises for your needs. There are all kinds of exercises that you can do for each of your body parts. Some will create more muscle mass, and are great for building up muscle, and others are excellent for shaping. Go for shaping exercises when it comes to your thighs and butt if this a troublesport area for you. 3. I don't know how many times I have heard myself say this but if you aren't eating
correctly to suit your program and body shape then don't expect miraculous results cause you won't get them. If you're consuming an eating plan that actually increases the bulking up of a trouble spot area rather than helping reduce it then you are going to be very frustrated, along with kicking yourself for wasting time and money on a plan that doesn't suit your needs! 4. If you are wanting to "tone" then train for toning.
the best solution for toning. Using heavy weights and less reps of around 8 is aimed more for building muscle.
5. Are you relying on cardio alone to fix your trouble spots? Well believe it or not this is often the case. So many people treadmill or bike it for 50 60 mins a day waiting for those trouble spots tone up. Instead they lose size and the trouble spots just become floppy. Resistance / weight training and cardio need to work hand in hand to create a lean and toned appearance. By performing hours of cardio and no weight training your muscle will start to deplete - as your muscle will burn off. This basically defeats the whole purpose of toning because it's actually your muscle that creates the toned effect once the body fat is reduced. If you want to successfully conquer your trouble spots then get a program that includes a low fat eating plan, You need to keep this in mind cardio and weight workout that are created to suit your body when training for body shaping. For example: If you are A- shape and trouble spots. It will get you into shape a whole framed (pear shaped) small heap sooner and save you a shoulders and upper body, bucket load of wasted time with your fat storage areas and cash. The sooner you get being your thighs and butt stuck into a program that's then building up these areas correct for you the sooner you with heavy weights will only make your body appear out of will see successful results. Happy training folks, proportion. Over the years I have seen Yours in fun, health and fitpear shaped women upping ness the weights on machines, or with free weights, performing Š Mandy Gibbons Virtual Fitness Trainer around 8 reps at a time Persons who are of good health, suspect of their mainly because the weights health or are aware of any conditions, physical were so heavy they couldn't deficiencies or diseases should always consult a physician before undertaking any eating or exerget any more reps out. They cise program. Mandy Gibbons, Virtual Fitness www.virtualfitnesstrainer.com.au and then whine that their butts and Trainer, www.virtualfitnesstrainer.com disclaims any liability thighs are getting bigger. or loss in connection with the above program or advice given in this article. Around 15 reps (and up to 20) per set, using light weights, is
FITNESS
TRENDS
2009
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The inside track on fitness trends for 2009: Boot camp Part 1 by Marnie Kunz
- Atlanta Running Examiner
For their New Year's resolutions this year, millions of people resolved to lose weight, but not everyone can afford expensive gym memberships, classes, equipment and dietary aids. With the crumbling economy weighing on many of our minds and wallets this year, one of the most popular fitness trends will be lowcost and no-frills workouts with backto-basics staples such as running. According to the American Council on Exercise, budget-friendly and boot-camp style workouts will be among the most popular fitness trends in 2009. This trend is apparent on the popular show "The Biggest Loser," which relies on boot-camp style training for many of the intense weightloss workouts. Boot camp workouts save money because they don't require expensive equipment, fees or memberships. The costs of joining a boot camp class can still be more than some of us can afford to pay, however. So you can incorporate boot-camp style workouts into your running routine, getting the best of both worlds: an excellent total-body workout and no costs or class fees. Boot camp exercises are also easy to weave into your running program, as you can do them at regular intervals during your workout at a park, trail or track. Depending on your fitness level and length of your run, do 5 to 10 minutes of running and then stop to do a boot camp workout, then run for another 5 to 10 minutes, do another boot camp exercise, run, etc.
2.) Crunches. Lay on a soft surface such as grass or a padded track and do two to three sets of 25 crunches. Do regular crunches as well as side crunches to strengthen your oblique muscles. 3.) Do the "Superman" back strengthening exercise on a flat surface. Lay on your stomach and put your arms out straight in front of you and your legs straight behind you. Now lift up both your arms and your legs, being careful not to strain your neck. Hold for one minute. Rest and repeat, holding the pose for longer as you get stronger. 4.) Stair climbing. Run up a set of stadium stairs at your local track or sprint up a steep hill at the park. Jog down and repeat twice. 5.) Lunges. Do three sets of lunges across a flat field, track or trail. Go about 100 meters for each set. Incorporate the boot-camp-style workout into your running routine at least once a week. The boot camp exercises help with all-over toning and strength, which will improve your running speed and endurance as well as help with weight loss.
Here are some boot-camp basics that can add oomph to your regular running program: 1.) Push-ups. Doing push-ups will increase your upper body strength while giving you a great ab workout. Do two to three sets of 10 to 15 push-ups at each interval, doing them on your knees if you need to at first. Rest for 30 seconds between each set.
Photo by Womansday.com
“Boot camp workouts save money because they don't require expensive equipment, fees or memberships.�
ABOUT
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FITNESS
Fitness Is Important Author: ScottCurtner
Today I would like to share with you why I believe… Fitness is Important. Fitness in my opinion the culmination of 3 factors: Exercise Eating healthy foods and supplementing when necessary AND Persistence over time… Now I’d like to begin my talk about the first factor,
the most common reasons that I have heard and experienced are: - I simply don’t have enough time in the day to exercise, or - I have health challenges that prevent me from exercising If you, or any of your
exercise, with a little hand raising exercise.
friends, are using these reasons not to exercise, I am going to share with Most of you already know you, a piece of information that a reasonable amount that has allowed me and of exercise, on a regular an exceptional few other basis, is a healthy thing for people to exercise EVERY us to do. SINGLE DAY! This information should come as no surprise beNow I’ve been running, cause the fact that exerbiking, and lifting weights cise is good for us is com- 2-6 times almost every monly understood by most week consistently for about adults living in the United States today. However, not all of us are able to perform regular exercise. Our time and energies are constrained by the responsibilities in our lives. For example, have the responsibilities in your life ever STOPPED YOU from practicing exercise on a regular 17 years, and I only disbasis? covered this strange technique just a few months This failure to exercise is ago, while listening to a completely understandable lecture by the world class because many of us have gymnast and author of perfectly good reasons ‘Way of the Peaceful Warwhy can’t exercise. Two of rior”, Dan Millman.
Dan said, the way all of us can exercise every single day is to wake up every morning, get out of bed, and do ONE jumping jack! Now, of course, it doesn’t have to be a jumping jack. It can be anything! For example, I was just looking at Bank of America’s new health website, and they
had an exercise on there that I believe about 95% of the people on this planet can do… It was close your eyes really hard, and flex your lip and jaw muscles by pursing them together, like this… (close eyes, purse lips and jaw) At first I thought, what good can such a small amount of exercise do anyone? But then I realized, that the most important GOOD it does, is that is creates a certain mind set, a certain habit, a time dedicated every single day to bettering ourselves with exercise. And as our time, and energy, and ability allow, we can increase that one jumping jack, to 2 jumping jacks, or 10, or 20. --> Continue Page 6
“Most of you already know that a reasonable amount of exercise, on a regular basis, is a healthy thing for us to do.”
ABOUT
6
FITNESS
Fitness Is Important (continued) Author: ScottCurtner
it needs to function with absolute optimal performance, we need to seek the advise of experts. We need to talk to or read books written by appropriately trained physiNow because of this informa- cians or nutritionists. Then tion, the next time someone asks you if you perform regular exercise, you can say, “As a matter of fact! I exercise every single day!” Again, it doesn’t matter WHAT exercise you choose, just be sure to do it every single day, then INCREASE it when you can.
Foods that accelerate our mental decline. Well that’s exactly what we do, when we eat foods with little or no nutritional value, and foods composed primarily of refined sugars.
Now if you decide to eat healthy, and exercise regularly, keep in mind that fitness can only be achieved if you add the final ingredient, the 3rd factor, persistence over time. And, if you persist, I promise you that, in time: You will be able to look in mirror and feel proud.
Now I would like to talk about the 2nd fitness factor… Eating healthy foods and supplementing if necessary. Now materialistically speaking… You and I have been given the greatest gift in the world! We have been given a body with which our souls can use to consciously experience life! And if we are lucky enough to have a fully functioning brain. And if we lucky enough to be able to decide HOW we want to treat our brain and our body… Why would we want to tarnish this incredible gift by feeding it full of foods that accelerate our body’s degradation?
wrappers, those are actually quite bad for you.
You will be able look back at your accomplishment and dedication and feel proud. And with the additional clarity and focus you we need to get a second ophave gained from the addition, and talk to another extional oxygen and circulation pert or read another book. that you have given to your Then get a 3rd opinion and brain, you will be able to stracontinue to learn how feed our body, and how to care for tegically share this information to help your children, and it properly. to help your family, and to Now, you don’t have to wait help your friends to feel just until you talk to a physician or as proud as you will. read a book to start eating healthy. You can simply use
your COMMON SENSE to start eating healthy today!! Eat more vegetables, eat more nuts and whole grains, eat more fresh fruit, and if mixed with exercise, eat more meat, fish, and real cheese.
Not processed cheese foods, Our body is a very complex biological mechanism, and if like cheese-wiz, or American we want to give it the nutrition cheese in those little plastic
“Now, you don’t have to wait until you talk to a physician or read a book to start eating healthy. “
WORKOUT
&
TRAINING
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Get Fit By Jumping Rope by Michele Cheplic
Skipping rope is no longer just for kids. Rope jumping is considered one of the most effective cardiovascular workouts available for adults. The simple movements can be done by both beginners and advanced exercisers. In addition, the price of a single jump rope makes the workout an affordable option for cash strapped fitness fanatics.
Fitness experts classify jumping rope as an "excellent" fat burner. According to the National Institutes of Health, jumping rope burns approximately 750 calories per hour, which is more than any other traditional workout except running. What's more, you can easily burn additional calories by jumping faster. The faster you jump, the more calories you burn. Another benefit to rope jumping is its accessibility. Since jump ropes are so lightweight, they can be easily packed in a small bag and taken on the road. They are also compact enough to be stored in any room in your house. Having jump ropes in various rooms means you can exercise whenever you have a few minutes to spare, including when you are in the living room front of the TV. If you plan to use rope jumping as the main part of your fitness regime be sure you get a decent rope. Fitness experts recommend choosing a jump rope that is comfortable for you. You can choose between speed ropes made out of plastic or other basic models made from leather or nylon. If you don't mind spending a bit more money you could purchase a rope that has a built-in calorie counter, which tells you how many calories you've burned during your workout. In regards to how long a rope you should get, fitness experts say to use one foot to step on the center of the rope, and then, pull the handles taut. The handles should come up to the middle of your chest. In addition to purchasing a well made rope you
should also invest in a good pair of cross training shoes with added cushioning for the balls of your feet. Once you have the proper equipment you can get jumping. Stick to jumping on grassy areas, an exercise mat, wooden floors, or carpet. Avoid jumping on concrete, which can overwork the joints and body in general.
YouTube Video here How to Jump Rope with a Speed Rope Advanced with JNL
WORKOUT
&
TRAINING
Seite 8
Wii Fit Aerobics Plus the Day Off Diet Equals Fun, Fast, & Easy Weight Loss By Alice Hoffner them! This makes it a lot more fun for me because my husband uses it too and I love to beat him! On top of that, Wii Fit keeps track of your weight loss (both in weight and in BMI) and that's a great way of keeping you honest with yourself. You will see a graph that charts your weight. You are going to be a lot less likely to let yourself slide if you see that "slide" indiWii Fit For Aerobic Exercise cated on the TV screen. Forget running on the treadmill or riding a sta- The Day Off Diet tionary bike there's a new way to do aerobic If you really want to lose weight then exercise exercise: The Wii Fit game. It's definitely a isn't enough on it's own. You must also follow sign of the times that you can actually get a a diet. What Wii Fit does for aerobic exercise, great workout by playing a video game. The The Day Off Diet does for dieting. It makes Wii Fit has strength training, yoga, balance, dieting easy because there's no calorie countand aerobics. I spend most of my time doing ing or food diary to keep. Instead it's got a the aerobics because that's what I'm most in- "green light food" system which is very easy to terested in and I think it's the quickest way to follow combined with a built in "cheat day" burn the most calories. Plus I really like the every 7th day. This "cheat day" makes the diet aerobics "games" like rhythm boxing and the very easy to stick with. But it's not included step classes. These games are actually fun just for ease. It also serves a purpose: It but they are also a great workout. speeds up the bodies metabolism with a "calorie spike" which actually helps you to It keeps track of how well you perform these burn fat faster. exercises so you can track your progress over Buy The Wii Fit Game time. If you are a competitive person then you Buy The Day Off Diet might really enjoy the fact that it keeps a "top Article Source: http://EzineArticles.com/? expert=Alice_Hoffner 10" list for each exercise so if other people use the Wii Fit too you can compete against Everyone knows that aerobics combined with dieting is the best way to lose weight fast. What everyone doesn't know is that aerobics & dieting doesn't have to be a difficult boring task anymore. It's become much easier (and even fun) to do cardio and diet because of the breakthroughs made with the Wii Fit game and The Day Off Diet.
Exercise and Music by Michele Cheplic of exercisers to the point where they actually reported feeling good even when they were running close to physical exhaustion. A new study says the type of tunes that play on your iPod as you run (or Researchers concluded that music "has the power to make a considerparticipate in other cardio exercise) able impact in the fight against public influences your physical endurance. inactivity." On a smaller scale the study proves that music can motivate The new research, which is set to appear in the Journal of Sport & Exer- people to achieve their long-term fitcise Psychology, is part of a 20-year ness goals or at the very least instudy highlighting motivational quali- crease a person's endurance level during an individual workout session. ties of music in sport and exercise. The findings illustrate the benefits It should be noted that scientists used associated with exercising in time to upbeat song selections during their music. study as opposed to slower classical In one part of the study 30 particimusical type tunes as they were trypants exercised on a treadmill while ing to get participants to run to the listening to songs by pop stars such as Queen, the Red Hot Chili Peppers beat of the selections. The ultimate litmus test using the scientific princiand Madonna. Each participant was ples, which guided this particular reasked to keep in strict time with the search took place in London earlier beat. The findings show that certain this month during the Sony Ericsson types of music can enhance endurance by 15% and improve the mood Run To The Beat half-marathon. The What kind of music do you listen to while you workout?
race featured scientifically selected live musical accompaniment along the entire length of the course. Seventeen live bands were set up along the race route to accompany 12,500 runners. The results will be revealed in the coming weeks and we will get to see if the live music did indeed improve race times. I rarely exercise without music and do notice that I tend to run faster when a song with a faster beat is playing on my headphones. What about you? What type of music do you listen to during a long run? Michele Cheplic writes about red-hot celebrities in POP CULTURE, fiery topics in PARENTS, sizzling recipes in FOOD, calorie burning exercises in FITNESS, and hot new kid-friendly crafts in FUN. Check out all of her articles here.
WEIGHT
LOSS
STRATEGIES
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Do Push Ups - Weight Loss Strategies By Roger james
Strength training has many benefits including: * Boosting metabolism * Burning calories * Preventing bone loss * Strength training is expensive The only problem with strength training is that it can be expensive. It is not cheap
Push-ups The body weight exercise that most people have done, or tried to do, is the push-up. This is an excellent exercise. It targets many muscles including: * Pecs (chest) - Primary target * Triceps (back of arm) * Delts (shoulders)
to join a health club. Home gyms cost an arm and a leg. It can also be expensive to buy free weights. So when you are "broke", what do you do?
* How to do a push up 1. Lie on your stomach with your legs together. The palms of your hands should also be on the floor next to you at the Well, I have a piece of exerlevel of your shoulders. cise equipment that I know you can afford. It is your body. 2. Straighten out your arms slowly. Keep your back Body weight exercises use straight, abs tight, and legs your body as resistance. straight as you raise your These exercises are good because they stimulate more body. muscles than free weights or 3. When your arms are machines. straight, lower your body until
your chest almost touches the floor. Keep your back straight, abs tight, and legs straight as you lower your body. Aim for three sets of twelve reps. ***If you can not do regular push-ups, try modified pushups until you can do regular push-ups.
Modified push-ups are the same as regular push-ups except you do them on your knees. Push-ups are an excellent way to get a good upper-body workout. Do them and Don't Go Broke. About the author: Read About Bodybuilding Also Read About Chair Stretching And Fitness Stretching Article Source: http://www.Free-Articles-Zone.com
How to Burn More Calories by Justin Leonard
Exercise is a great way to improve strength and conditioning. It is also the best way to increase the metabolism. But for general health, simply doing more physical activity throughout the day will increase energy expenditure. Energy expenditure = Burned calories According to the US Surgeon General, significant health benefits can be gained by performing at least 30 minutes of moderate intensity physical activity on most days of the week. So how is "moderate" defined?
The following is a list of ways to burn more calories with physical activity:
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Walk the entire mall once or twice before shopping
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Take the stairs instead of the elevator/escalator
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Manually wash the car
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Walk around the worksite before entering the building
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Unload groceries from the car one bag at a time
• Walk around during commercial Well, think of it as basic physical movebreaks ments (e.g. walking) performed at a higher intensity or greater frequency than • Park the car further away normal. Moderate activity involves going slightly above what you normally do dur- Walk to a bathroom on a different floor ing activities of daily living.
NUTRITION
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Nutrition For Runners - 3 Basic Guidelines By Brigitte Spurgeon
Do you want to reach your full potential as a trointestinal distress. Adequate protein is runner? Do you want to feel strong and en- essential for recovery and repair. ergized during and after your run? I recommend at least 70g daily. Quality proProper nutrition is vital to your success as a tein choices include lean meat, eggs, soy, low fat dairy, whey, legumes and fish. Rerunner. Don't neglect these basic guidemember to include protein in your post run lines:
1. WATER - Make sure that you are remaining hydrated throughout the day. The minimal water requirement for the average person is 64oz. I recommend at least 80oz for runners. Plan to drink during your run if you are running longer than 30 minutes. If you are running longer than an hour you will need to replace electrolytes and some carbohydrates too, so consider a sports drink for your long runs. Headaches, fatigue and dizziness may be signs of dehydration.
meal. Runners can follow a low fat diet, but be sure to include sources of omega fatty acids. Good fats include nuts, avocado, olive oil and salmon.
3. MICRONUTRIENTS - We all know that we should take a daily multivitamin and mineral supplement, but as a runner this is non-negotiable. Runners have greater nutritional needs than the average person. In fact, runners need to take supplementation more seriously. When you run you loose minerals through sweat so supplement calcium, magnesium, iron, etc accordingly. Your body is also working hard to repair 2. MACRONUTRIENTS - Be mindful of your and build tissue so additional vitamins are carbohydrate, protein and fat intake. The needed to help these processes. As requality of these macronutrients will directly search continues to highlight the roles and affect the quality of your running. Carbohy- benefits of various antioxidants, be mindful drates are your fuel source. You need to to include a variety of these in your diet. have adequate fuel before you run and then The best way is to eat a variety and fruits you need to replenish these fuel stores post and vegetables every day. run too. Choose complex carbohydrates like pasta, potatoes or rice. Limit fiber in your Runners benefit especially from all berries meals leading up to your run to avoid gasand also the superfruits because of their anti-inflammatory properties. To be the best runner you can be, be aware of your nutritional needs. Eat and drink with purpose. You will feel healthier and run stronger! Happy Running!
Brigitte Spurgeon is a Certified Running Coach and Endurance Runner in Raleigh, NC. For more information about the cutting edge antioxidant drink recommended by Brigitte for her runners, visit http:// www.resveratrolandsuperfruit.com Article Source: http://EzineArticles.com/?expert=Brigitte_Spurgeon
ONLINE
TRAINING
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Go virtual! Finding an online personal trainer By Leslie Hunt • Bankrate.com
You can think of two reasons why you can't hire a personal trainer: time and money. Your schedule and budget lack jiggle room.
when you're ready to work with a trainer. The trick comes in finding a legitimate trainer that fits your needs, motivation level and budget.
You're afraid to be like the countless others who buy yearlong gym memberships and never actually use them.
Are you a candidate for a virtual trainer? Before you hire the first personal trainer that turns up in a Google search, get honThen again, it would be nice est with yourself about your motivation level. to slim down. So far, procrastination hasn't helped "At the end of the day, if you trim any pounds. won't do your work without The solution could be wait- someone standing over ing on the Web. Hire a per- you, don't think you'll sucsonal trainer at a price you ceed with an online trainer or other long-distance won't sweat by signing up coach. You need in-person for a personal trainer who supervision," says McMilcoaches online. lian, who teaches her cliThe money savings can be ents both in group classes or long-distance through her substantial. Face-to-face FitbyFone program. workouts under the guidance of a personal trainer can cost between $50 and $80 per session, but online personal trainers can cost a fraction of those prices, sometimes between $20 and $40 per month. Even at those prices, you'll still get the healthy pressure that comes from working with a personal trainer. The experience is like working for a boss, says Charla McMillian, a certified strength and conditioning specialist who runs FitBoot, a fitness boot camp in Boston. Without having someone else to report to, most people wouldn't show up or work to their full potential. Bosses and trainers set the bar higher than you would yourself. "They kick you back to reality and remind you where your effort needs to be," she says. Of course, price shouldn't be the only consideration
The effectiveness of either program depends on the individual. In person, the trainer can see what the client is doing and can critique right then and there, says McMillian. But, with long-distance clients, she must rely on their honesty about their workout performances. "If a person has issues with time but is self-motivated, and just needs the proper guidance, that's OK, we can work long-distance," she says. "It's good for the budget, good on the time and they can train whenever they want."
nise Tryner, an American Council on Exercise certified personal trainer and NESTA certified nutritionist who trains her clients in person. "With me, they come because they already have the appointment." Physical supervision provides another benefit not common to all online programs: visual guidance. That is, the trainer shows you how to do the exercises; you copy the moves and find out right then and there if you are moving correctly. Without direct supervision, you'll have to rely on instructive aids provided by the trainer, such as online videos, animations and audio instruction. Consider how you learn best and sign up for the personal training program that best suits your learning style. If you learn visually, you might enjoy sites such as LiveHealthier.com and Michaelgeorge.com, which offer video clips of particular exercises. On Michaelgeorge.com, 360-degree animations show how to perform exercises.
If you learn by listening, you might like the phone-and-email coaching style of McMillian's FitbyFone program or the iPod-ready workout routines provided by Podfitness.com, which lets subscribers download routines set to the music of On the other hand, consider their choice right onto their how motivated you would iPods. be to work out if you had a rough day. "If someone has --> Continue Page 12 a bad day, and they didn't have me, they wouldn't go, they'd put off working out until next week," says De-
ONLINE
TRAINING
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Go virtual! Finding an online personal trainer
(continued)
By Leslie Hunt • Bankrate.com
Finding a personal trainer certainly proves to be a more straightforward task when looking in person versus online. Word of mouth and the abilThen consider your schedule. If you ity to see and talk with the trainer -have an unusual schedule, an possibly even engaging in trial sesonline personal trainer may suit you sions with the workout coach -better because you can access make for easy ways to check out workout routines around the clock, the legitimacy of and your chemisas well as help features such as try with the instructor. chat sessions and online videos. LiveHealthier.com for instance, of- Unfortunately, the same cannot be said for finding one online: Testimofers real-time chat sessions with nials and certifications could be real personal trainers and registered or bogus, and you never get to see dieticians and allows clients to email questions, which are answered the personal trainer. within 24 hours. In real life, as LiveThe trainers we spoke with suggest Healthier CEO Mary Moslander researching a few instructors to find points out, you might have to hold the one best suited to your needs. your question until the next meetThere are three key points to coning. Your preferred learning method should determine which online program you join.
Of course, it goes without saying that online training means you don't have to leave home. You don't have to dress up, burn gas or drive around looking for a parking spot at the gym. But it's worth noting that not every in-person personal trainer is weighted to the gym. For instance, Tryner will meet her clients at their workplaces if a gym is available, at home, outdoors or in her studio. So if you desire a trainer you can meet, see if he or she can work in places other than a gym -and skip the pricey gym membership.
trainer's name on the organization's Web site to verify the certification. 2. Interview several trainers. Ask lots of questions. This is a good thing to do, especially with online trainers. Always speak with the person by phone before signing up for a program. To find out how competent the trainer is, ask questions you already know the answer to, says McMillian. If you've had a history of injuries, and you've received exercise advice from your doctor, ask the trainer how you'd workout with these injuries. If the doctor's advice is beyond the trainer's expertise, the trainer should say she doesn't know but will look up the answer for you. 3. Check out the trainer's appearance.
sider when seeking the trainer to get you on the fit side of life. 1. Check for certifications. While certifications might not seem as important if you can talk to your trainer and get references in person, it's one of the few ways to evaluate online trainers.
Typically, trainers will list any certifications they have on their Web sites. Note however, that not all certifications come from accredited certification organizations such as the American Council on Exercise, If you can, request a trial subscripNational Academy of Sports Medition for any of the online membercine, National Council on Strength ships. That will give you enough and Fitness, National Federation of time to experiment with a program. Professional Trainers or the NaAfter all, the wrong fit makes for a tional Strength and Conditioning workout routine you won't enjoy -Association. A personal trainer cerand will likely stop down the road. tified with the NSCA certainly will Find a legitimate personal trainer have passed a more rigorous test than someone certified through a Once you've decided on which type local gym. Some certificate programs are simply a weekend semiof training you prefer, compare trainers based on qualifications and nar, says McMillian. personality. You want someone you Tryner suggests searching for the have a connection with.
While the trainer's physique doesn't guarantee what yours will look like after working with one, you still want a trainer who looks the part, just as a dentist should have attractive teeth. You can check the trainer's Web site, but you may want to check to see if it's a recent photo. Get moving If you're still wondering whether you can get to the gym without the push of a personal trainer, look at your recent workout history. "If you can't motivate yourself, and you're missing a few months of working out, then there's something in that cycle that you have to break," says Tryner. That something just might be a personal trainer.
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