Getting in Shape with a Personal Trainer

Thursday, November 29, 2012 • Bethesda, MD 20814

Most people who are interested in personal training have at least one of the following common fitness goals:


1. Weight loss or a decrease in body fat percentage. (improvement in body composition)

2. Increase in muscular definition or muscle tone or in muscle mass.

3. Improvement in performance including increased strength, speed, endurance, quickness, or athletic performance.

4. Improvement in health including decrease in cardiac risk factors such as cholesterol, high blood pressure, diabetes, and obesity. Also improvement in bone health; decrease in risk for osteopenia and osteoporosis.

5. Increase in energy.

6. Improvement in function after injuries. (post-rehabilitation)

7. Improvement in daily function and maintenance of independent living.         

This is particularly important for elderly. Includes improvement in stability, strength, agility and flexibility.


Before Getting Started

You should discuss your current level of fitness, health, experience, goals and personal preferences with your personal trainer.

Then you should have a preliminary fitness assessment including blood pressure, weight, body fat analysis, and medical history.

Based on the your preliminary fitness assessment, health, experience, goals and personal preferences your trainer will design an individualized training program that will effectively, efficiently and safely allow you to reach your goals.

During your training sessions your trainer will not only coach and motivate you, but he will continuously assess your performance on an ongoing basis and modifies the training program accordingly.


The Metamorphosis

In six weeks you should see remarkable changes in your body, your physical capacity, and energy.

In another two to six months most of you should reach your goals.

This will take longer if you are severely overweight and your goal is to lose 50 lbs or more or if your goal is to make enormous gains in muscle mass.

The reason for these seemingly quick results is that the human body is highly adaptable. If you do not exercise, your body adapts to your sedentary lifestyle, your metabolism decreases, and the body stores calories as adipose.     

If you use your muscles against resistance, your muscles, bones, and tendons adapt by becoming stronger, your muscles become more defined, and your adipose will turn to lean body mass or disappear.

If you exert your cardiovascular system, your cardiovascular capacity will increase, your peripheral vascular resistance and blood pressure will decrease, and your heart will become stronger and more efficient.

As you expend more energy exercising, your energy, stamina, and metabolism will increase to accommodate.   

You would benefit from a personal trainer if you are in one of the following groups:

•A sedentary young, middle aged or elderly individual who wants to improve his or her energy, appearance, physical capacity, or health.

•A person including a competitive athlete who wants to increase his or her speed, strength, or athletic performance.

•An elderly adult who wants to improve his or her stability, strength, health and functional capacity.

•A person of any age who wants to build a lean, muscular, and fabulous body.

•A person who is training on his own and not seeing results.

•A person with special needs such as post- rehab, problems with stability or posture, recurrent injuries, back pain, a specific weakness, high level of stress, medical problems like high cholesterol, high blood pressure, diabetes, or morbid obesity, anxiety or depression, or post-bariatric surgery.