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Q: When do you recommend personal training to an individual? A: Anytime in someone's life, from adolescence to adult, from the fit to the unfit. The trainer is sharing with that individual their knowledge, experience, training and technique.
Q: What are the benefits of personal training? A: It's for the person who wants to achieve their fitness goals whatever that may be. A trainer can devise a program designed to target your needs. Plus, you're being held accountable and tend to be more consistent. We want our clients to be educated and use proper form to eventually do it on their own.
Q: How often is training recommended per week? A: Between 2–5 times. With my experience, anything less than 2 times a week, it becomes difficult to absorb everything you've learned and stay consistent.
Q: What is a recommended training program? A: We have what is called special populations, individuals who have an injury or come back from surgery. We want to make sure we're helping those clients work around their injuries. Helping with their injury by working with the surrounding muscles will help rebuild their strength. For members looking to lose weight and/or build muscle, we design a program specifically for their body. For the fit to the very fit we would provide more of a maintenance program for them.
Q: What kinds of things should a person consider in developing their workout routine? A: Be consistent. Make sure you do cardio three times a week to maintain, and 5 times a week to lose weight. Strength training should be done 2–3 times a week. Cross train as well. Don't do the same routine everyday. The more you shock the muscles and the body, the quicker the results.
Q: What is V02 Max? A: There is a test called "MAP," Metabolic Assessment Profile, which monitors the heart rate while the client is exercising, measuring oxygen and carbon dioxide levels at increasing heart rates until reaching the anaerobic threshold. The test displays your client's individualized target heart rate zones, and tests the heart rate zones where your client is most efficiently burning fat. All you need to do is fast for 3 hours prior to this test. Not all health clubs provide this, but we do at Lifetime Fitness.
Q: What kind of diet is helpful to compliment a good workout routine? A: Stay away from white sugar, flour, salt, and pasta. They are NOT healthy for you. On the other hand, white chicken and fish are healthy. Most clubs have what is called an RMR, Resting Metabolic Rate Test. You fast 3–8 hours prior to seeing the metabolic specialist. The Metabolic Specialist would have you wear an oxygen mask that is connected to a data machine that calculates how many calories you burn during the day doing nothing at all, and then how many calories you should be eating everyday to help you either lose weight or for maintenance.
Q: Why do some people gain weight while on popular diets like the Atkins or South Beach? A: Sometimes it's because they are eating too much protein, too many or not enough carbohydrates. You need carbohydrates for energy, and protein for muscle rebuilding. I personally don't care to use the word diet or believe in diets. Everything should be in moderation and also having a balanced meal plan. Have dinner before 7pm and eat breakfast to get your body charged. This helps speed up your metabolism.
Q: What is the difference between using circuit weights and free weights? A: It's best to implement the use of both circuit and free weights. With free weights you should make sure you are using "full range of motion" and not momentum. Do not swing your weights around and use control. You have all different types of poundage's to choose from. With circuit, you put the pin in with the weight you desire. Using both, with proper form, is good for you, because you're getting a full body workout from head to toe.
Q: How can you monitor your heart rate without the use of a monitor? A: By perceived exertion. Can you carry on a conversation? If you're breathing hard, but can carry on a conversation, then you're burning calories and are most likely in Zones 2–3. If you're gasping for air and not able to carry on a conversation, your heart rate is too high. Your maximum heart rate is calculated as 220 minus your age. You do not want to go over that number.
Q: Is there a secret to burning fat? A: Consistency. Personal trainers can help you maintain that consistency. Working out must become part of your everyday life.
"When you're healthier, you're happier. Health is Wealth," says Debra McGiboney. Debra is a Personal Trainer at Lifetime Fitness. She has more than 28 years of experience as a Personal Trainer and Group Fitness Instructor. National certifications include ACE, NASM, AFAA, AFAA Examiner for Texas. Reebok and Kickboxing. For more information you can contact her at 745–3469 or email dmcgiboney@lifetimefitness.com
