vadimstudio.com Blog

  Vadim Vilensky

A few years ago personal training was considered an expensive luxury that only celebrities could afford. Today, more and more people are using the help of professional trainers. A good trainer will make your workout more fun, increase motivation, set goals, track your progress, help to avoid injuries, get results faster, and make the whole process more comfortable and convenient. Personal trainers are also good resources for the latest information on health and fitness.

A group of scientists from The College of New Jersey conducted a study to investigate the influence of working with a personal trainer on self-selected Resistance Training Intensity.  Forty-six healthy young women were recruited from local health clubs in Pennsylvania and New Jersey. They were divided into two groups - those who were working out with a personal trainer (PT) and those who have never worked with a personal trainer (NO PT).
The results of the study showed that women who workout with a personal trainer have greater strength in major muscle groups.  The study also showed that they selected heavier weights and worked with greater exertion during their workouts.
In addition, women who never worked with a personal trainer were lifting weights that were much lighter than is recommended by major health organizations in order to improve muscular strength or endurance.
Another interesting finding was that women who use a personal trainer used free weights, such as dumbbells and barbells.  While the other group mostly used gym machines, which have limited benefitial.
More women in the NO PT group believed that resistance training will lead to large “bulky” muscles, which is a common myth despite the fact that there is no data to support it.  Fewer women in the PT group believed this myth.
Researchers concluded that the positive influences of personal trainers resulted in more educated clients and a better exercise prescription.
This study was published in “The Journal of Strength and Conditioning Research” in January 2008.

Choosing the right trainer for your needs can be a challenge. A recent survey found that there are over 62,000 personal trainers working in the United States. Unlike many other health professionals, personal trainers are not required by law to possess a license to practice. While there are about 200 certifying organizations in the United States, not all certifying agencies are the same. Some of them provide a comprehensive education and set high standards for certification. Others, just offer a weekend workshop or home study course. These provide very limited knowledge and skills for the future fitness professional. Testing levels can also vary greatly from one certifying agency to another. Therefore, being a “certified personal trainer” does not provide the credential to be a fully qualified and competent fitness professional.

Studies have been conducted to assess the possible relationship between formal education, type of certifying organization, and level of knowledge. One group of researchers identified 13 core courses that they considered important in preparing a personal trainer. These include anatomy, biomechanics, nutrition, and injury prevention. They conducted their study in the southwestern states from 1992 to 1995 and found that only those trainers certified by the American College of Sports Medicine (ACSM) or National Strength and Conditioning Association (NSCA) had completed an average of 74% of those courses. Fitness knowledge was the highest among the ACSM-certified trainers, whereas the NSCA-certified trainers were the most knowledgeable in the area of strength training. Both the ACSM and NSCA are non-profit organizations whose missions are to promote scientific research, education, and practical application of exercise science to enhance physical performance, fitness, and health.

Most recently, a survey was done by a group of researchers in southern California. They examined the relationship between commonly used indicators of knowledge in the five areas of nutrition, health screening, testing protocols, exercise prescription, and general training knowledge regarding special populations. The study revealed that a bachelor’s degree in the field of exercise science, and possession of ACSM or NSCA certifications were strong predictors of a personal trainer’s knowledge, whereas years of experience were not related to knowledge. Researchers concluded the fact that an individual who has worked for years as a personal trainer, or has met a minimum standard for passing a certification exam should not be taken as proof of competence in designing a safe and optimal fitness program. Although many believe that practical experience is key, the results of this study showed that formal education is a far better predictor of a personal trainer’s knowledge than years of experience. In addition, this study shows that certification by the ACSM or NSCA is associated with much higher levels of knowledge than certification from any other organization, or even certification from several other organizations.

Before you hire a personal trainer, the NSCA recommends that you take the time to conduct an interview to find one that best fits your needs, goals, and personality. Start by asking a few basic questions. Does the trainer have a fitness related degree? and/or Is the trainer certified by a nationally recognized organization such as the ACSM or NSCA? The results of current studies suggest that trainers who have a college degree and are certified by the ACSM or NSCA scored an average of 85% on the Fitness Instructor Knowledge Assessment, compared with only 36% for those who don’t have a college degree and certification from the ACSM or NSCA.

Other questions to ask are: Is the trainer CPR and AED certified? Does the trainer have liability insurance? Does the trainer conduct testing to evaluate your current fitness level, or perform a health screening?

A personal trainer should begin by learning about your past or current medical conditions. The trainer may also conduct fitness tests to determine a safe and effective exercise program, and set reasonable short and long-term goals. These fitness tests may be repeated every few months to assess your progress and modify your exercise prescription.

Make sure that your trainer is listening to you. Your trainer should design a program to work towards your goals, and should motivate you without intimidating you or pushing you beyond your limits. Your trainer should be prepared with a plan for each workout session. Just taking you through a line of machines and counting repetitions is not worth the money you are paying. A workout plan should show that your trainer understands your limitations, needs, and goals.

People use trainers for many different reasons. Your trainer should have experience and expertise in working with people whose goals or medical conditions are similar to yours. For instance, if you have a heart disease it would be a good idea to find a trainer who has experience working in a cardiac rehabilitation center. You may ask your doctor to recommend a trainer who specializes in working with people who have a condition similar to yours. Other ways to find a trainer are to search web sites such as www.respond.com, www.acsm.org or www.nsca-lift.org. You can conduct a free search of personal trainers in your area listing their credentials, education, experience, fees, and other information. Don’t forget to ask about fees and cancellation policies. A trainer should provide you with a written copy of all policies on fees, scheduling, and cancellations. Fees may vary depending on area, length of the session, and the trainer’s experience. A higher fee is not always an indicator of a better trainer. Some trainers offer discounts for packages or prepaid sessions.

Don’t choose your fitness professional by appearance. Just because he or she is in good physical shape does not mean that he/she can help you to achieve similar results. Assumptions like “he has only 5 percent of body fat, so he has to know something” can be misleading. Some trainers may be slim because they are spending hours working out in the gym every day; or are consuming huge amounts of supplements, which may have numerous side effects.  Finally, you should feel comfortable, and get along well, with your trainer. A trainer’s personality is important. For most people who struggle to find an hour two times a week to exercise, the concept of becoming a “gym rat” is not acceptable. The goal of the trainer should be to maximize the efficiency of your workouts and to help you to get in the best shape while spending the least amount of time exercising.

  Vadim Vilensky

How long can a muscle get?  Many Pilates and Yoga instructors promote their classes to women by telling them that traditional training will make them look bulky and saying, “You don’t want to build muscle on top of fat.”  They tell these women that their classes “…will make your muscles leaner and longer.”

A muscle is any one of the body organs consisting of bundles of cells or fibers that can be contracted and expanded to produce bodily movement.
 (Webster’s dictionary)
Muscle cells are very different from fat cells, which are also called adipose tissue.  In other words, a muscle by definition is a lean tissue. Saying that muscle will get leaner is like saying that your brain or your bones will become leaner.  

A few studies have demonstrated that the caloric expenditure during most Pilates and Yoga classes is similar to walking.  Both Pilates and Yoga can make you stronger and more flexible; as well as improve your balance, coordination, and core stability. But, if you are starting an exercise program for weight loss, these classes are probably not your best option.

As far as making your muscles “longer” – each muscle has a point of origination and a point of insertion, which defines the function of the muscle. The muscle is attached to two bones, which are brought closer together by contraction. This action produces movements in your joints.  Your muscles grow during childhood, when your bones grow. Stretching your muscles will help your joints maintain a full range of motion, but will not make them longer than its anatomical position requires.Many women say “My thighs got bigger when I started to lift weights.  So, I stopped because I don’t want bulky muscles!”  Their thighs became bulky because these women rewarded themselves with extra snacks after their workouts, which added fat to their body.

The math here is very simple – in order to burn one pound of fat you need to create a deficit of 3500 Kcalories. To build one pound of muscle you need an excess of 2500 Kcalories. If you are on a diet which creates a caloric deficit, or even keeps you within caloric equilibrium, it is virtually impossible to gain a significant amount of muscle mass. That is why athletes and bodybuilders consume large amounts of food during periods of muscle building regimens.  Strength training can make your muscles stronger without increasing in size, and is crucial during diet attempts to preserve your lean body weight. Strength training will help you lose weight by creating a caloric deficit.  The likelihood of “building muscle on top of fat” is very slim, especially for women.
   

   Vadim Vilensky

In June 2002, President George W. Bush kicked off a fitness campaign encouraging Americans to exercise and be more physically active. According to the U.S. Government fitness problems, such as obesity and overweight, have reached truly epidemic proportions in the United States. In the last 20 years, obesity rates have increased by more then 60 percent among adults. This impacts other diseases such as diabetes.

Americans should incorporate regular physical activity into their everyday lives. This does not necessarily mean joining a gym. It is sufficient to choose activities, such as walking, gardening, walking extra stairs, or mowing a lawn with a push mower, that fit into your daily routine. The Public Health Department’s recommendation is to accumulate 30 minutes of moderate physical activity, such as brisk walking, on most if not all days of the week. That is to say, a person can do a few bouts of physical activity or exercises throughout the day. This approach makes it easier to fit exercise into the  busy day of a working person.

Walking is the most popular leisure time activity. Some people walk intentionally for exercise or fun. For others, it’s just part of their daily activities at work or home. But how does the one accurately measure the accumulative walking a person does in a day? Some people try to count time or distance. A few recent studies have shown that using a pedometer is a convenient way to measure the daily amount of physical activity. A pedometer is a small device (the size of a pager or smaller) that counts the number of steps a person takes during the day. Pedometers are inexpensive and very convenient devices that can easily attach to your waistband or belt.

How many steps is enough? Research shows that for the average person 10,000 steps equals 300 kcals (kilocalories) of energy expenditure. Studies have demonstrated that people who spend about 2,000 kcal per week exercising have lower morbidity and mortality rates. If you multiply 300 kcals per day times 7 days a week, it would yield a weekly caloric expenditure of 2,100 kcal. Expending 2,100 kcal per week will significantly reduce your risk for cardiovascular disease and many other illnesses or problems related to inactivity. Dr. Yoshiro Hatano from Kyushu University of Health and Welfare in Japan has spent over two decades researching the use of pedometers. He reports that an average Japanese family has two pedometers. “Walk 10,000 steps per day to overcome inactivity” has become a very popular slogan that helps to improve the level of physical activity among people in Japan.

A study by Dr. Moreau and colleagues at the University of Tennessee in Knoxville showed that increasing daily walking by just one or two miles may be effective in lowering high blood pressure in postmenopausal women. As a result of walking 4,300 more steps (about 1.8 miles per day), the participants of the study brought their systolic blood pressure down by about 11 points after 24 weeks of exercise. Approximately 43 million adults in the United States have high blood pressure, which is a primary risk factor for heart disease and stroke. Lowering your blood pressure by 10 points will significantly reduce these risk factors. Doesn’t it seem well worth the effort to walk an extra 5000 steps per day?

A pedometer is a great motivational tool that encourages people to walk extra distances to increase their total step count. Some pedometers are capable of measuring both distance and caloric expenditure, when step length and body weight are entered. Some models have monitors which can read your pulse rate at rest or during exercise. If your goal is to lose weight, it is useful to know that one pound of fat contains 3,500 kcals. In addition to dieting, you can accelerate weight loss by walking. An extra 80,000 steps per week or about 12,000 steps per day will burn an extra pound of fat. Twelve thousand steps would be between 5-6 miles for an average person (about 2000 steps per mile, depending on person’s hight and pace of walking). That sounds like too much to fit into the busy day of a working American, but you can do it by trying to incorporate walking into your daily commute. Park further from work, or get off the train one stop earlier and walk the rest of the way. Take the stairs instead of the elevator. Take a walk during your lunch break, and ask a friend to do it with you. Change your weekend habits by incorporating physical activities into your leisure-time routines. Take a walk with your family after church or synagogue. Walk up and down the sidelines at your child’s baseball or soccer games. Go to the park or zoo with your family. Try it! You may be surprised by the numbers shown on your pedometer at the end of the day.

A study by Dr. Dena M. Bravata, et al. published in “The Journal of the American Medical Association” (JAMA) found that people who use pedometers walked an average of 2491 steps more than control participants. Dr. Bravata and her colleagues analyzed 26 studies with a total of 2767 participants. The mean age of the participants was 49 years.  Eighty-five percent of them were women. 

The study suggests that setting a “step goal” and keeping a step diary may be a key motivational factor in helping people walk an extra 2000 steps, or about 1 mile per day.  The study also reports that pedometer users had a significant reduction in body mass index (BMI); however this reduction was not a function of an in increase in their daily steps. This suggests that participants may have increased their physical activity, which was not measured by the pedometers, reduced their caloric consumption, or both.

            The other benefit reported by the article was a reduction in systolic blood pressure by 4 mm Hg from baseline. This finding is consistent with other published studies about the effect of physical activity on blood pressure. A reduction of  blood pressure by 2 mm Hg is associated with a 10% reduction of death due to stroke, and a 7% reduction of death from vascular causes in the middle age population.

            This is the first published study providing evidence that the use of such a small inexpensive device can significantly increase physical activity, and improve some key health outcomes. 

 These results are supported by my own observations.  One of my clients, who had been documenting her caloric intake and working out 2-3 times per week, was having difficulty losing weight. She started wearing a pedometer, and became aware of  the number of steps she walked each day, resulting in an increase in weight loss.

You can find pedometers at most sporting goods and electronic retail stores. Prices vary from $15 to $80, depending on the number of functions.
Walking to raise money for the American Cancer Society, the American Heart Association,or other foundations, is always a good motivation.