All of us know that working out is healthy but we often forget that it can also be dangerous. Most of the gyms don’t require for you to have your doctor’s consent when signing up. So technically you’re working out at your own risk. Certain health problems with the combination of inadequate training intensity can lead to some serious consequences. On the other hand, personal trainer roles are underestimated and not all gym-goers are in a strong financial situation to afford one. We download our training programs & routines from the internet, we train alone or with a group of friends without giving too much attention to our health condition. We expect and hope for the fast results but all we get is: injury, demotivation, giving up, health problems, bad results…
Health Questionnaire Before Starting With Training
Following are a few of the most important questions meant to determine your health condition. In case your answer to any of these questions is “YES“, you should consult with your doctor before you start training.
- Do you have any heart problems & did your doctor ever tell you that you should only do the exercises which he personally instructed you to?
- Do you feel the chest pain when exercising?
- Do you feel the chest pain even when resting?
- Do you experience vertigo or loss of consciousness?
- Do you have problems with your bones or joints?
- Do you have problems with spine?
- Are you currently using any heart or blood pressure medications?
- Are there any heart disease, heart attack, increased cholesterol & blood pressure in your family history?
- Do you suffer from diabetes, epilepsy or asthma?
- Are you pregnant or have you gave birth in the last 6 weeks?
- Did you get any disease in the last couple of months?
- Did you have any recent surgery?
- Do you have any extra reason why you shouldn’t start with training?
After you honestly give an answer to all of these questions and get your doctor’s consent, we can move on.
In case you’re just starting out with training, it’s quite important to have someone more experienced to advise you and follow your progress. Many people sign up for group programs which can also be a double-edged sword. Often these group sessions are of too high intensity and not all people are ready for that level yet. Experienced lifter can train alone but this is not recommended for a beginner. You can only learn more and be better if you surround yourself with people who you trust and who are more experienced than you. Ask around and find yourself a good mentor.
Previous Physical Activity
Also, one more important question – How much exercising have you done so far, what type & how often? Answer to this can help your trainer create a better training program for you.
What Are Your Training Goals?
What’s important after all is that your goals are realistic. Many people want to lose weight and gain muscle at the same time. To have a sexy body to show off at the beach (usually two months before summer). Girls want to tighten up (one month before summer or New Year). Often people expect to gain tons of muscle mass or to lose an insane amount of weight on a monthly basis. It’s very important to be realistic when determining your goals and to have in mind that every one of us is different. You need a lot of patience if you want real and lasting results. Your trainer will definitely help you our with that.
Analyzing Your Physical Ability Before Training
Before you start with training, it’s quite important to determine your current fitness level. First what you should do is analyze the body composition: measuring weight, body percentage (the are different methods for this). If your goal is primarily physical appearance, it’s best to take a few photos of yourself. Because in most cases there is not much progress when it comes to weight numbers but in physical (visual) form.
Next what you should do is to measure your pulse while resting and do cardiovascular tests. Your trainer will know what tests to recommend. They’re usually done on a treadmill or stair stepper machine while having a pulsemeter on. Beside this, muscle strength and endurance tests are also done. It’s also important to determine your flexibility. When all factors are taken in consideration, then you can create a training plan. These tests or progress tracking should be done every three-four weeks.
Correcting Your Nutrition
Nutrition is special and wide topic but it’s inevitable when we talk about training and healthy lifestyle. It’s important to work on it just as much and to change the bad eating habits (if there are any). Make the changes gradually, not too fast, it’s not good for your body nor your psyche. It’s best to consult the nutritionist.
My personal opinion is that the best motivation comes when you see the results on your body that you worked so hard for. Physical activity helps us to live better, relieve our stress more easily and more effectively face our daily challenges. It’s not easy to make changes and be patient but the end results are worth it. Once you feel that on your skin, you’ll never stop with working out. And of course, do what you love. Maybe one type of activity suits you more than other. Maybe one person suits you as a trainer than other. Allow yourself a cheat meal once a week – treat yourself. Fitness is a way of life. Do you wanna be a part of it?