Working with a personal trainer is a great option for people who can afford it and do not have a group of knowledgeable friends and family to help them learn the workout ropes. They cost money, though, so it makes sense to take some time when you head into it to spend some time thinking about how to get the most out of the relationship.
With this in mind, we present how to get the most out of your personal trainer – a subjective list of what to do to get results and the most learning you can get.
1) Realize that the trainer most likely know more than you. That means it’s ok to ask question, listen, and generally be the grasshopper in the relationship.
2) Don’t overdo it. There no point in trying to impress and then pulling a muscle or straining yourself. If you get hurt, you won’t be working out. So keep it safe and push yourself hard but don’t be hero.
3) Be open to trying new things. Trainers who really excel at their jobs develop a personalized approach that they have been able to get results with. That means you may not be using your favorite machines or exercises. That’s a good thing!
4) Don’t let them down. If you are booked with a trainer you have made a commitment. Live up to it. If you don’t feel like getting up early to head to the gym just remember the trainer is there and waiting for you. Hey, they get paid either way, but it shows poor form to flake on a commitment.
Any other ideas? Let us know in the comments!
Now that you’ve got the idea, workout like it’s 1999 with this video:
We all know exercise is a big part of a fit lifestyle, and running and walking is a great way to get exercise without the expense of gym membership, expensive equipment, and you can do it by yourself. But which is better – walking or running, and why?
In terms of actual calories burned, running wins hands down. Running also gets you heart beating at a fast rate, which some feel is helpful for overall cardiovascular health. Running, especially uphill, puts a much heavier load on your body as well, which tends over time to develop stronger bones, muscles, and ligaments. Typically running burns twice the calories as walking.
Walking is great exercise too. It’s less likely to result in an injury, and if you walk at a brisk pace or uphill you will be getting your heart rate up into the zone where health benefits accrue. Casual or slow walking has relatively less fitness benefits though it is still much better than being sedentary.
Perhaps that best approach is a mix of running and walking. If you are not up to a 60 minute run every day you can do 30 minutes of running and 30 minutes of brisk walking. Its better to do an exercise you will enjoy and keep with, so walking may be a better fit for you if running is unpleasant. The main thing is to get out there and be active.
The primal diet, or as it’s sometimes called the paleo lifestyle (from the paleolithic period when modern humans first appeared) is an approach to eating and exercise that has gained lots of adherents lately. Popularized by author Mark Sissel in his book The Primal Blueprint, the main idea is to try to live the way early human did and thus in theory the way that we are evolutionarily most adapted too.
The primal diet is pretty restrictive in terms of the things you should avoid or eat in extremely limited quantities:
Obviously just eliminating grains and sugar from your diet is a huge change for most people. There is some overlap with the so-called Atkins diet in that most modern sources of carbohydrates are on the no-no list. In terms of foods that are allowed, they are typically:
Fish and shellfish
And in moderation:
The idea is to ‘eat like a caveman’. There is also a lifestyle / exercise component in paleo that attempts to replicate how cavemen lived. This means lots of walking and occasional bouts of high-respiration exercise – running, lifting heavy things, and doing what we today would refer to as cross-training. Exercise should be frequent and varied. Get lots of sun, outdoor and nature exposure, and lots of low-stress chilling and sleep. Essentially, our hunter-gatherer ancestors did a lot of chilling when they were chasing woolly mammoths, and they went to sleep when the sun went down so you should too.
Anyone tried the paleo lifestyle? Let us know in the comments.