Personal Trainers Instil Discipline In
Those Falling Short Of Fitness Resolutions

It's well into the New Year and you still haven't managed to shed those few extra pounds, tone those abs, or start that healthy lifestyle you were so keen to pursue when 2004 was in its infancy.

If a lack of direction has derailed the best of intentions, a little discipline may be in order. A personal trainer could be just the thing.

"Some people might need that discipline of meeting with a trainer three times a week," said Susan Lee, supervisor of the personal trainer program at the University of Toronto. "Or someone could be as disciplined to meet with the trainer once a week, then they can do the other two sessions alone. It depends on how motivated the person is."

Keeping your willpower in check is only the beginning of what a trainer can do. After all, visiting the gym three days a week won't make a difference if you don't know a dumbbell from a treadmill.

"Some people don't know what are the most effective exercises for the muscle groups they want to work," said Lee. But physical change can occur rapidly under the guidance of a trainer.

For example, someone who started a well planned exercise regime in January would be seeing positive results by now - a stinging observation for those who meant to begin but just didn't get around to it.

Don't despair, there's no time like the present.

"This is a good time to plan six to eight weeks down the road," said Lee. "You should be seeing changes provided you're working with a trainer or working under your own discipline."

Trainers can also make sure you're working the muscle correctly.

"Strained muscles are probably the most common gym injury," said Theresa Schmidt, co-owner of West Vancouver Physiotherapy. "They're doing either too many repetitions or they're increasing the weight too quickly, so they're straining the muscle or tendon."

While strains don't represent major trauma, hobbling around town because your calf muscles are in knots is hardly the exercise benefit you've been seeking.

"When people go to the gym for the first time they need to meet with a trainer," said Schmidt. "You need to start by just being introduced to the equipment."

Most reputable gyms offer a guided tour of the facilities before you sign up. In many cases that's followed by at least one complimentary session with a trainer who'll show you proper warm-up technique and how to use the equipment. And that's where you'll get the most bang for your buck.

"If you actually know what exercise you're supposed to be doing, doing it with proper technique, going through the whole range of motion, you'll probably see better results," said Lee. "It's hard for a novice to know the proper technique."

And just because you've been working out for years doesn't mean your technique isn't in need of fine tuning.

Take bicep curls. A fairly straightforward exercise, but too many people use their backs instead of their arms to do the lifting, swinging their upper body in the process. That's what Lee calls "cheating." After all, you're not really working the bicep.

A personal trainer will not only correct the technique, but also help show you just what your body is capable of.

"Sometimes the client's mentality is 'I can't do it,"' said Lee. It's the trainer's job to push you, but not to the point of pain. If your technique is good then you can go for that last lift.

"But if you've got faulty exercise technique on number six of your repetition, well they're not going to push you that far," said Lee. "Those are signs that the trainer might see, but that you may not."

A personal trainer can help put exercise resolutions back on track. To guarantee a safe and comfortable relationship with a trainer, people should always check the following:

Qualifications: A personal trainer should have training in physical education, exercise techniques, cardiovascular training and flexibility training, as well as exercise physiology, biomechanics and neuromuscular development.

Certification: Reputable trainers are certified (passing a theory and a practical exam) and have current CPR and First Aid. He or she should also undergo annual re-certification and attend workshops to stay current in knowledge and techniques.

Professionalism: Trainers should be able to give clients a rate card or brochure of rates and services, with highlights of qualifications. Also note if the trainer is punctual for meetings and properly attired.

Specialization: Personal trainers can specialize in an array of fields, including strength training, Pilates or post-rehabilitation. The best trainer is one who suits your needs.