12 Week Personal Training Programme – Introduction

Choosing the right trainer for yourself and your needs will be just as important as the workout itself. Choosing the right trainer is the one of the most important factors in success and enjoyment. Another option if you do not want someone to train with on a regular basis ask a trainer to design your program and help yo implement it. Choosing the right Personal Trainer will determine the difference between a sustainable workout program that yields long lasting results and feeling frustrated to the point of reverting to old, bad habits.

The two primary causes for the condition of obesity is the sedentary lifestyle that is being associated today with individuals and their eating habits that predominantly includes high protein junk foods. Long hours of travel and work at office prevent us from undertaking any physical activity. The easy availability of fast foods and the cravings for food caused by stressed lifestyle makes us to gulp in these foods that are high on calories. A stint with the personal trainer would help us to learn the specific exercises that are suited to burn the excess fat content.

So here goes:
Week 1: Aerobic (Heart and lungs)
In order to improve our heart and lung function and to lose weight we must do some form of aerobic exercise at least 3 – 4 times per week for a minimum of 20 minutes. Depending on your current level of fitness this can include walking, running, swimming, cycling basically anything that gets the heart racing.
I would advise the beginner to dig out those training shoes, open the door and start walking. There is no better or more natural way to exercise than walking to build a basic foundation for your aerobic fitness. 20 minutes non stop walking is a good time to aim for that means 10 minutes one way and 10 minutes back. You should be aiming to improve on the distance walked each time, if your 10 minute halfway marker was a particular tree then try to make it to the next tree next time and so on.

In order to improve your aerobic fitness you need to elevate your heart rate so ensure that you walk at a brisk pace, swing your arms and return feeling slightly out of breath and tired. Using the RPE (Rate of Perceived Exertion) scale is a good guide for all aerobic workouts. Basically the way you feel on a scale of 1 – 10 is your RPE. Try to maintain an RPE of 5-6 throughout your walk. Those who find walking to easy or have a reasonable level of aerobic fitness can try jogging, cycling or swimming for 20 minutes the important thing is to maintain that RPE of 5-6. Repeat your aerobic workout 3 – 4 times a week with a days rest in between. Ensure you drink plenty of water before, during and after but most of all enjoy yourself. You have started your program and are now on your way to a healthier and happier you!

Obesity among the youth is the daunting challenge that we are faced with today. This again could be attributed to lack of physical activities and intake of junk food. The personal trainer with his deep understanding of the physiology of the body prescribes safe exercises for the young and the old. He also takes into consideration the physical abilities of the person in performing the exercises, while recommending the set of exercises. Since being active at the young age helps the cause of a person in the long run, it is suggested that youngsters take care more of their fitness levels.
It is established that obesity is the cause for several life threatening diseases. And it is also known that planned physical activities with controlled diet prevent obesity. Hence each one of us should undertake exercises and shun fatty junk foods to remain healthy and free from flab. It is often the lack of motivation to stay in top physical conditions that inhibits us from carrying out regular exercises. Here the personal trainer plays the role of a motivator. He motivates everyone to perform by setting standards and goals. His sustained measures help us to remain focused in our endeavor to stay fit and avoid obesity.

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