distance running, tennis, triathlon, coaching, diet, drugs, fitness, injury

If you want to lose weight, get healthy and/or build muscle, hiring a personal trainer can be a step in the right direction. A good trainer can help you set up a program that meets your goals and teach you the best way to exercise. Here's what you should know before you hand over the cash.
What is a Personal Trainer?

A personal trainer should be, at the least, educated and certified through a reputable fitness organization (see below). This person's job is to assess your fitness level, set up a program for you and keep you motivated. He or she will push you past your comfort level--something difficult to do on your own. A trainer also provides:

guidance on reaching your goals
education about strength training, cardio and basic nutrition
a reason to show up at the gym each week
accountability
ways to help track your progress
What is a Session Like?

Each session lasts about an hour. The first meeting is devoted to assessing fitness level, body measurements, exercise and health history and goals. Be prepared to step on the scale, have your body fat tested and answer specific questions about your goals. After that, you'll spend most of your time on strength training and cardio.

What to Look for In a Personal Trainer

Education: A personal trainer should be certified through a reputable fitness organization such as ACSM, ACE or NSCA). An exercise science or other related college degree isn't necessary, but the more education your trainer has, the better your workouts will be.
CPR: your trainer should have an updated certification in CPR and/or first aid.
Experience: Make sure your trainer has several years of experience, especially in relation to your goals. For example, if you're a bodybuilder, you want someone knowledgeable in that area.
Specifics: If you have a specific medical problem, injury or condition (such as being pregnant, heart problems, diabetes, etc.) make sure your trainer has education in these areas and will work with your doctor.
A good listener: A good trainer will listen closely to what you say and make sure he understands your goals.
Attention: A good trainer will be focused only on you during your sessions.
Tracking progress: A good trainer will regularly assess your progress and change things if necessary.
Personality is important too since you'll be working very closely with this person. Make sure you get along with your trainer and feel comfortable asking questions.

How to Find a Personal Trainer

One place to look is your local gym. Most gyms have personal trainers on staff and offer attractive packages for personal training. You can also look in your yellow pages, use a Personal Trainer Finder or American Council on Exercise, to find a trainer in your area. The cost will vary depending on where you live and your trainer's experience and education. Typically, the cost will be anywhere from $30 to $70 a session.

At some clubs, you may get assigned a trainer. However, one of my readers sent me these tips for doing a bit of investigation before you take the plunge:

Get a referral from a friend who's had success in reaching their goals with a personal trainer
When you're at the gym, watch trainers with their clients and see how they interact. Make a note of trainers who get along with their clients and seem fully involved in their workouts...that may be a good one to choose.
If you do get assigned to a trainer, make sure you tell the manager if you'd prefer a male trainer over a female trainer or vice versa, or if there's anything special you'd like to work on (getting in shape before pregnancy, getting ready for a marathon, etc.) so you'll get a trainer with experience in that area.
Read on to learn more about warning flags you've chosen the wrong trainer

COACHING yourself has its limitations, finding an experienced coach that meets your requirements is important to improve that few percent, does not sound like much but this can mean the difference of only two percent this equates to 8 minutes for a 4 hour marathon runner or nearly 30 minutes for a 14 hour Ironman finisher.

COACHES can generally improve you by more than just a small amount. It can be the 3D of training putting another perspective on the total picture. It is generally regarded that the coach has competed for a number of years in your chosen sport and distance to be able to give you the best advice.A good coach should have most of the following, be a good Motivator & Confidence booster.

GOOD COMMUNCATION skills are required by anyone passing on their experience and knowledge.

A coach should have specific experience & thorough knowledge of your individual sport. Understand full body movement.

Attention to detail, understand the reason for changes in style. Corrective drills to improve economy of movement and reduce the risk of injuries.

Coaching also requires a flexible approach to adaptation, to changes and the ability to learn the latest training skills.

Coaches who have competed in your chosen sport can only give advice for race tactics pace & focus during training and competitions.Many coaches provide real life experience.

THE COACH - When you choose a coach you need to consider what you want to get from them? One of the first questions not often asked before choosing is the potential coach still competing in the event that I want help in or has ever competed in a similar event? If you want to run a sub 4-hour marathon or a sub 12 hour Iron man has your potential coach ever achieved these times.

EDUCATION, experience and listening to the athlete are vital.A coach should be able to fully understanding swim bike run & a triathlon.

EXPERIENCED coaches are able to programme and design a 12-month macro cycle, mesocycle base phase periodization to peak performance.Giving advice needs full knowledge of nutrition for life and for sport. Understand calorie needs for being active, competitive & full recovery fuelling.

PROVIDE STRENGTH specific training and drills at the appropriate time.

TOTAL PICTURE - Coaching is helpful for most people. This helps you keep on track with input from another like-minded individual. Good for motivation and to achieve short and long term goals. As you have to provide feedback you feel obliged to not skip sessions.
QUALIFIED experienced advisor will identify any weakness and give you better healthy balance and provide correct structure training plans. Whether recovery, stress and correct phasing. A coach will help you change your current habits and reduce the chances of making mistakes by his or her experience and knowledge.
For more information log onto www.runmate.co.uk