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First Session w/ Personal Trainer

Friday, January 25, 2013

I decided to bite the bullet and sign up at my hospital managed fitness center for a personal training session. I wasn't sure what to expect (visions of screaming trainers and people falling off the back of treadmills or puking into buckets - ha). What I was surprised to find was how much I learned.

My trainer did not look like Dolvett Quince. He looked more like an old Jimmy Stewart. He must have been pushing 70 but talk about FIT. I was actually pleased that he was senior to me in that he explained about how fitness goals differ for those of us in our "senior years" though at 57 I like to think I'm young at heart!

The most important part of the session was learning about my heart rate. He established my base rate, my "golden zone" and my STOP RATE. Under no circumstance am I to ever work beyond 139 bpm. My target heart rate is 106-122. That is where maximum burn of stored lipids (FAT) occurs.

The preferred form of cardio is WALKING at a speed that keeps my heart rate in the target zone. On the treadmill this was accomplished at an incline of 2.0 and a speed of 2.0 mph. I had been working at 2.8 mph but that took my heart rate too high so now I work at more incline but less speed. As my conditioning improves I will either increase incline or speed. Increasing incline is preferred because of my knee implants but both are acceptable. He reminded me never to hold onto the rails or handles as it reduces the benefit of the workout. When one is walking freely the core is engaged to maintain balance and holding on reduces the body's weight load lessening the effectiveness of the workout.

He said the elliptical was also a good choice but said that while the recumbent bicycle was excellent post-op TKR to improve range of motion and elevate my unconditioned body's heart rate that at this point in time it should not be part of my regular workout but just as BONUS exercise. All exercise sessions begin with 12-15 minutes on the treadmill.

We then moved to all the weight machines and this was when the workout got RUGGED. Oh my sore muscles. He charted all settings for me in my book so that I would know where to put the machines in my next workout. Each rotation was 8 - 15 reps (as I could do them) and when I get comfortable doing that I will repeat the circuit 2-3 times.

All sessions are to end with 30 minutes of cardio. He showed me how to use the Cross Trainer and said we would try out the rowing machine and stair climber in future sessions. Lastly I walked the indoor track for a 1/2 mile.

We finished up with 5-10 minutes of stretching and hydration. He encouraged me to save 150 calories for a post workout snack with a 1-4 ratio of protein to carbohydrate. It's very important after a strenuous workout.

I am hoping that adding this focus and push will help me push forward, reach and pass the 100 pound lost mark!

Stay tuned!

Pressing on!
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Member Comments About This Blog Post
    Do you know why the exercise bike is just to be a bonus exercise ? I use my exercise bike alot.
    1850 days ago
    Wonderful insight. Please keep sharing the knowledge:)
    1850 days ago
    Sounds cool. It is always a bonus when the trainer is a "good fit"
    1852 days ago
    I went with a personal trainer on Friday and I could not walk Saturday! emoticon
    I'm going back today and hopefully i'll get the hang of it!

    Good for you for taking those extra steps in your journey to fitness. emoticon emoticon
    1852 days ago
    Wonderful! I'm impressed at your trainers age. I first heard about not holding onto the treadmill handles when I watched an episode of BL and I heard Jillian yelling it. The next time at the gym I tried it, took my speed much lower and got a much better workout! Keep it up!
    1853 days ago
  • PATTYJ48
    Way to go Suzanne. Thank you for sharing what he told you. I have yet to try the tread mill or elliptical because they scare me and I don't know how to use them. What a nice trainer. emoticon
    1854 days ago
    Suzanne, what a great session! Your trainer sounds like he is quite knowledgeable and will keep you pressing on in the right direction. WHOO HOO!
    1854 days ago
    Wow, you really got your money's worth. So much great information. Kudos to you for taking the plunge into PTville :).
    1854 days ago
    What great information you got from this session! How did he determine your heart rate ranges? I have gotten away from using my heart rate monitor, but it seems like a great tool if you know what you are dong with it.
    1854 days ago
    This was very good information. I will implement this now in my workouts. emoticon
    1854 days ago
    Suzanne, this is my DREAM. I was signed up to become a personal trainer for this very reason. I saw so many young, lithe, studly trainers at the gym I went to that had NO idea what they were doing with people of my age and in fact, I mostly never saw those people in the gym again after their one free session with a trainer most likely because they were injured. I KNEW there was a market and now more than ever with insurance companies encouraging and sometimes even mandating gyms, I know it.

    The other piece that is so wonderful about this session is that rather than intimidating you or working you to the point of exhaustion he actually put pieces together that you NEED to educate you how the process works to actually go to the gym, work out, fuel your body properly and have it all come together to become that fit and healthy fuel burning machine that many never see!

    Your trainer sounds like a dream come true for you and many others of our age. You came away with an incredible foundation in that one session. He is a gem! Did you tell him that you have a following of MANY that will benefit from his expertise?!*

    I am so excited for you Suzanne! emoticon
    1854 days ago
    WTG I give you a lot of credit for signing up and you will do well. I appreciate all the tips you post here and plan on walking on my treadmill again following this advice.

    emoticon emoticon
    1854 days ago
  • COOKIE_AT_51
    How wonderful! Sounds like you absorbed a lot! emoticon Good for you on taking this next step emoticon
    1854 days ago
    You go Suzanne!! Sounds like you learned so much in just one session! I am proud of you!
    1855 days ago
    That's great! I wish I could afford a personal trainer!
    1855 days ago
    Wooooo! So excited you took that next step in your fitness!!! YAY!
    1855 days ago
    I'm glad you had a good experience like me! I told you, you would learn a lot. I was surprised at how much I learned after all the months I have been doing this. I hope he gave you some good workouts to go off of. My training session was 50 mins of pure strength training. Brad never made me warm up, because I always got some cardio time in before weights.
    1855 days ago
  • SUZIEW27
    So glad it was a good learning experience and you came away with some great knowledge. I've always told people to put the treadmill on an incline. You are going to get a lot out of your trainer. By the way, lowfat chocolate milk is one of the best post workout snacks around!
    1855 days ago
    Happy to hear you had a good training session! Your trainer sounds great and it also sounds like you learned a lot. emoticon emoticon emoticon emoticon emoticon
    1855 days ago
    Your trainer sounds like a walking encyclopedia of fitness information!! You are blessed to have somebody so knowledgeable to help you. The philosophy now of burning fat must have done a full circle since the last I read that the harder you work, the more calories and fat you burn. The exercise therapists at my fitness center also told me what your trainer told you... stay in your fat burning zone.
    1855 days ago

    Comment edited on: 1/25/2013 10:35:08 PM
    Sounds like your session was well worth the time. I believe it is good to have a trainer who understands some of the needs we more "mature" folk have. One of my instructors specializes in that demographic and she herself fits into that group. I really appreciate her input because she not only understands our needs but has the knowledge to make our workouts the best they can be for us.

    Looking forward to hearing how your sessions progress. Sounds like a very doable plan at this point. Keep us posted.

    All the best as you move forward.

    1855 days ago
  • JENAE954
    Sounds like you had a great session.
    Follow thru now is the key.
    1855 days ago
    So exciting! I love that you have a trainer of an age that HE knows what to do for you!
    1855 days ago
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