2018 Should I get a gym membership, personal trainer or go to group classes?
With January around the corner the commercial gyms will be rubbing there hands together enticing the punters, signing them up for 12 months, to start the new year right. Offering them discounted rates, gym programs and the new body they have always desired.
For a small percentage of people this will be exactly what they need. 2018, new fitness goal, new look, new me. For a high percentage of people this will be a years money down the drain. January will be a great month, excited, motivated, ready and raring to go. But for most this will come to an end rather quickly for a number of different reasons:
BOREDOM AT THE GYM
Is trudging along on a treadmill, cross trainer and stationary bike five times a week actually doing you any good? Exercise prescription varies massively from person to person, a generic gym program isn't bespoke for a single individual and probably won't actually help you achieve your desired results.
People soon loose interest if programs are constantly the same. Instead of hitting the fat burn zone, to drop body fat, by doing 10 minutes on the cross trainer. Individuals looking to get in shape should be elevating the heart rate using functional & compound movements for example 3 x 45 second exercises repeated 3 times with a small break in-between exercises, sets and equipment change. For example Beat the drum (ropes), mountain climbers, squats. This keeps clients engaged and they will see much more benefit in their body composition. These exercises are simple (once demonstrated correctly) and can be done in any good gym.
The wide range of movements and change of levels in intensity will easily elevate anyone's heart rate into the correct zones. If your training for fitness, take your heart rate higher. If you are training for fat burn and it elevates too much decrease work. Three exercises round one. Three different exercises round two and again for the following X amount of sets.
People soon loose interest if programs are constantly the same. Instead of hitting the fat burn zone, to drop body fat, by doing 10 minutes on the cross trainer. Individuals looking to get in shape should be elevating the heart rate using functional & compound movements for example 3 x 45 second exercises repeated 3 times with a small break in-between exercises, sets and equipment change. For example Beat the drum (ropes), mountain climbers, squats. This keeps clients engaged and they will see much more benefit in their body composition. These exercises are simple (once demonstrated correctly) and can be done in any good gym.
The wide range of movements and change of levels in intensity will easily elevate anyone's heart rate into the correct zones. If your training for fitness, take your heart rate higher. If you are training for fat burn and it elevates too much decrease work. Three exercises round one. Three different exercises round two and again for the following X amount of sets.
EXERCISE PRESCRIPTION
If a client comes to us and says "I want to get better club head speed for my golf" or "I want to get better core muscles for everyday life, as my back keeps 'twinging'", I wouldn't turn round and give them the same program as I gave Dave who wanted to increase power for rugby or Matt that wants "holiday abs in 6 weeks time".
All programs should be bespoke and custom designed with the individual in mind, the golf client would get rotational power & speed drills such as wood chops and Dave the rugby client would get exercises such as the prowler (scrum position), ropes and hammer slams.
A personal trainer should always provide you with a bespoke program that will ensure you get the results you want.
A personal trainer should always provide you with a bespoke program that will ensure you get the results you want.
TRAINING SPLITS & CHANGE
It is crucial that programs are changed on a regular basis, monitored & increased keeping the correct form and contraction on the correct muscle(s). At Results we work on three week, five sessions per week rotation. I find that three weeks gives the body enough time to respond (whatever the goal, speed, power, hypertrophy or fitness) but not enough time to get used to it constantly pushing it through the year. One year equates to 15 rotations with 3-4 weeks off in the year for rest, recovery and any down time such as holidays.
Never a truer word spoken 'you can't out train a bad diet'. You can't expect to get the desired results if your body composition and measurements are not being monitored each week. You gym/trainer should monitor this and then make any adjustments to your macros needed. No commercial gym that I know proactively monitor this weekly or even monthly for every client to ensure the best results for them.
CONCLUSION
Back to the initial question I get asked at this time of year. Should I join gym? My answer is, if your going to use it in conjunction with a correct program then yes, pick a cheaper gym (unless affordability is there) and get your personal trainer to write your program, so your exercise prescription is correct and he/she can make sure your form is perfect before you go and perform the exercises alone.
Should I do group classes? My answer is yes they are great as long as you have enough instructors of a high quality that watch form and keep you exercising safe to limit injury.
With the right personal trainer you will have the support, expertise and knowledge to help you reach your targets, instead of signing up on a 12 month contract only to lose motivation a few weeks later. Find the right personal trainer who will take an active interest and responsibility in your health. You will not only reach your goals but have fun and get the most out of any money spent on your health and fitness in 2018!
Feel free to get in touch via our website www.derbypersonaltrainer.co.uk and we will help plan your fitter, healthier and better 2018!
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