Personal Training

Paper Summary:

This paper explains that fitness goals might include reducing body fat, gaining muscle and strengthening the heart. To reach these targets, a personal trainer creates a workout incorporating resistance training, cardio-vascular exercises or both. The author stresses that, before performing any type of workout, the individual must find his or her target heart rate, the heart beats per minutes, which must be sustained to achieve optimal gains in fat loss and cardio-improvement. The paper describes the three stages to cardiovascular exercise: Warm up, which is a slow jog or jumping rope for at least five minutes at a low intensity of about fifty to sixty percent of the maximum heart rate; stretch to prevent injuries and to improve muscular performance and cool down, which is similar to the warm up and should last at least five minutes.

From the Paper:

"Knowledge of proper movement and exercise in strength training must be in the personal trainers and athlete's arsenal of information. Athletes should perform a full range of motion with each lift and exercise. Jerking, bouncing, or swinging are often symptoms of lifters lifting too much weight. Each exercise should be done slowly and controlled. Full range motion helps build muscle strength and joint flexibility. Lifters should always try to increase resistance to achieve more gains. Also, after each set, lifters should increase the weight and lower the amount of repetitions. This concept is to increase the resistance and decrease the reps. Appropriate movement during lifts maximizes benefits and decrease risk of injury."

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