It’s sort of a lazy day, hot and humid, normal for Florida weather. I am in the gym with a client and we are about halfway done with the routine I had designed for this client. This was not my gym, and I was’t the only trainer in the gym at the time. As a matter a fact, there were a lot of us, “trainers” all working with there clients.

It’s kinda my style to explain in detail why and how I designed their particular routine. You start out with a consultation, which gives me a whole lot of information that I really need to know. Age, sex, workout experience, injuries or the lack of them, any prescriptions they may be taking, any past medical history, aches and pains, weight, size, current ability to exercise, The kind of shape the client is in at the moment, motive and desire, and one of the most important pieces of information……. the clients goals, needs and what they want to get out of an experience with a trainer.

Taking all of that into consideration, plus how long the client signed up for, the available equipment to work with where ever it is we end up working out, in the clients home, the gym complex where a client may live, or my semi private studio. I put all of that information together and more, into a plan. The plan should include (for most clients) Cardiovascular conditioning, progressive resistance weight training, diet and supplements, all are subject to change due to the needs and the expectations of the client. With all of this information in my arsenal, I design a original workout program for each client I have. It is the right program for that client and that client alone.

So here we are, back at the gym. The client is doing the routine I designed, working hard to do it right and make some progress. But the client can’t help but see what going on around them. So….without fail sooner or later my client will say something like, Hey Trainer….what’s up with that? This question is usually in reference to what the client sees another trainer doing with their clients, or someone who looks like they know what they are doing. They may be doing something that is very different from what we are doing, or maybe they are doing the same kind of exercise, but not the same way we are. They could be doing different exercises, working on different equipment and maybe doing it in a way I have instructed my client not to do it. You see a lot of things in a gym, just as you do anywhere else, some good some bad and some………in the middle.

So, it’s got to happen, “Hey Trainer…what’s up with that?”

That’s a very hard question to answer. To the client it seems pretty obvious, that someone does not know what they are doing, (and this may very well be the case), that being said, every question I get as a trainer deserves an answer. So here goes.

As a trainer, I feel I should never question what another trainer is doing, unless it is something that is dangerous, and without any doubt wrong and will only lead to an injury sooner or later. Since I don’t know what the client wants to accomplish or anything about their experience, background and history, and the same goes for the trainer, my answer is usually pretty simple. “I haven’t a clue? BUT…….we shouldn’t’t make a judgment about what we see unless we have a lot more information than we do. What we should do, is make sure we hire a trainer with experience, education, certification and the ability to design, implement and control a training protocol, safely, competently designed for the client’s ability, and goals.

If the trainer has the knowledge, training and experience, and knows how to accomplish that, They will do a great job for their client. My advise is simply this…Learn as much as you can about the personal trainer you choose to work with. When he is interviewing you, interview him. Have the confidence in your trainer to do the right job for you under any and all circumstances. If you follow that simple rule, I am gonna bet that you will not be the client stating, “Hey trainer. What’s up with that. You will know the answer.

High Intensity Interval Training Works

Short bouts of maximal intensity exercise (HIT) build high levels of fitness quickly. A remarkable study by Canadian researchers found that six sessions of high intensity interval training on a stationary bike, (it can be assumed the same results will be obtained from any aerobic activity, running, treadmill, etc.) increased muscle oxidative capacity by almost 50%, muscle glycogen by 20% and cycle endurance capacity by 100%

The subjects made these amazing improvements exercising a mere 15 minutes in two weeks 4 to 8 bouts of 30 seconds of exercise, maximum: 4 minutes rest in between bouts. The secrete here is to exercise a maximum effort. This test was duplicated by a follow up study in moderately active women using the same training increased whole body and skeletal muscle capacity for fat use during exercise.

High Intensity Interval Aerobic Training can gain better results in 1/3 the time. For a free consultation, and a one on one personal session just call or email me for more information. (Applied Physiology Nutrition Metabolism, 34: 428-432, 2009)

Multiple Sets Best for Beginning Weight Training

Most weight training studies on beginners or untrained people showed that multiple sets produce no more benefit than single set workouts. Critics say that these studies were poorly supervised and that multiple sets would be superior if people trained hard.

Brazilian researchers, using untrained college age men, found that multiple sets produced greater strength gains than single sets. Subjects performed 8 to 12 repetitions for 1 or 3 sets during a six week training period. Multiple set programs were best for beginning weight trainers. All my programs for beginners include full body work outs, with at least 2 sets per exercise. (Paper presented at American College of Sports Medicine Annual Meeting, May 28, 2009)

Abdominal Crunches Activate Core Muscles Better Than Planks

Core muscle development is central to keeping fir, and serves as the foundation for peak performance in almost all sports. Many personal trainers reemphasize traditional abdominal exercises such as crunches in favor of Pilates exercises such as planks. Perhaps this is in haste….Anthony Caterisano and co investigators from Furman University in Greenville, SC found that crunches activated the rectus abdominis, (six pac muscles) and external obliques (side ab muscles) 20% greater than planks. They measured muscle activation using electromyography. Crunches build core muscles strength better than planks. Crunches, have always been and always will be a integral part of most of my routines. (Medicine Science Sports Exercise 41: 198-199, 2009

What Protein Boosts Muscle Protein Synthesis Best

Scientists, coaches and athletes argue endlessly about the best protein supplement for enhancing muscle protein synthesis. Whey and Soy Protein are digested faster than casein, so supplement makers often mix blends to maximize amino a cid availability for as long as possible. However, little research supports the use of one type of protein over the other.

Researchers from McMaster University in Canada found that a supplement containing why protein hydrolysate accelerated muscle protein synthesis at rest and after weight training better than soy or casein protein The researchers speculated that whey protein promoted muscle protein because it was digested faster and was better able to increase blood levels of leucine, which is critical signaling compound for promoting protein synthesis Call me to find out what protein I recommend for pre and post work outs. (Journal of Applied Physiology, in press: published online July 9, 2009.)

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