Frequently Asked Questions

What is Personal Training?

Personal trainers work one-on-one with clients either in a gym or in the client's home. Personal trainers help clients to assess their current level of physical fitness, and to set and reach future fitness goals. Trainers also demonstrate various exercises and help clients improve their exercise techniques. They may keep records of their clients' exercise sessions to monitor clients' progress toward physical fitness. They may also advise their clients on how to modify their lifestyle outside of the gym to improve their fitness in regards to exercise, diet, and weight management.

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What is Functional Training?

Functional training has its origins in rehabilitation. Physical therapists developed exercises that mimicked what patients did at home or work in order to return to their lives or jobs after an injury or surgery. Thus if a patient's job required repeatedly heavy lifting, rehabilitation would be targeted towards heavy lifting, if the patient were a parent of young children, it would be targeted towards moderate lifting and endurance, and if the patient were a marathon runner, training would be targeted towards re-building endurance.

Functional training involves mainly weight bearing activities targeted at core muscles of the abdomen and lower back. Functional training will lead to better muscular balance and joint stability, possibly impacting the number of injuries sustained and individual's performance in a sport. The benefits may arise from the use of training that emphasizes the body's natural ability to move in three anatomical planes of motion. In comparison, though machines can often be safer to use, they restrict movements to a single plane of motion, which is an unnatural form of movement for the body and may potentially lead to faulty movement patterns or injury.

Many athletes equate strength training with bodybuilding; accordingly, individuals involved in endurance or flexibility-based sports do not strength train for fear of gaining too much bulk and losing flexibility, or mimic the training of bodybuilders without adapting workouts to their specific sports. As a result, training can lack the performance benefits that strength training could provide. Functional training solves that problem by synthesizing the two in a deliberate way to achieve the best possible level of fitness.

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What are the benefits to strength training?
  • Fat Burning: The increase in lean muscle mass that results from strength training is the key to your body's ability to metabolize glucose and thus burn fat. This occurs because muscle cells require more energy (and also burn more calories) than fat cells.
  • Body Composition Changes : As one ages, the body changes in composition as lean muscle decreases while fat deposits increase. Muscular strength also declines approximately 5% per decade for the untrained individual. Strength training slows down this process even as one reaches their senior years. Seek the advice of a trainer to insure that you utilize proper form and that your seat is properly adjusted to the correct setting if using machines.
  • Bone Protection : Weight training helps protect bones. This is an important benefit, particularly for women, as decreased estrogen production causes bone demineralization. This in turn increases the risks of osteoporosis and the additional risk of incurring stress fractures. Muscles tugging on bone structure as a result of weight training facilitate bone regeneration.
  • Diabetes and Heart Disease: According to the literature, weight training seems to reduce the risk factors for adult-onset diabetes as well as heart disease.
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I haven't worked out for years. Will I be able to get back into shape?

It is never too late to get back to your healthiest "you." It is never too late to wake up every morning, with a big smile on your face declaring you are ready to tackle the world and feel good with every step you take. The level of fitness you want to achieve is dependant on how much dedication you are willing to give. And it never hurts to have a little push along the way.

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I have a wedding quickly approaching; I have 8-12 weeks to get in shape - can I achieve my goals in that time?

Yes. In my focused "Wedding-Shape" package, you must devote 2-3 sessions a week to intense training sessions. Your goals are met by how hard you want to work. But in no time, you'll be ready to walk down that aisle!

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Am I too old to train?

The basic studies show that strength exercise is effective for increasing muscle strength and size in senior men, women, and even nursing home residents. Research also reveals that strength training reduces resting blood pressure, improves blood lipid profiles, enhances glucose utilization, alleviates lower back pain, increases bone mineral density eases arthritic discomfort and relieves depression. Simply, its never too late and your doctor was right, exercise is the best prescription!

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Can I workout with a partner, girlfriend/boyfriend, spouse, ect.?

Yes, yes, and yes. Working out with a partner can be a great motivator and create additional fun for the participants. Studies also show that people who exercise with a partner (boyfriend/girlfriend, husband/wife) stick to their respective fitness goals better than on their own, create a healthy competitive environment, and even enhance their sex life. There is only one caveat: eventually your goals and physical levels will differ and branch, and you will require individual attention.

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Can I train if I am pregnant?

Yes! The average woman will gain between 25 and 30 pounds during her pregnancy, but how many women do you know that have gained upward of 50 pounds or even more? Keeping your weight gain in check can be difficult when you're "eating for two," but with the help of a personal trainer, you can ward off the inevitable excess baby weight.

Studies have shown that exercising throughout your pregnancy is not only good for your body, but good for your mind as well. Exercising makes you release endorphins, which in turn can make you feel happier, and more stable. Prenatal exercise can also have a positive impact on the length of delivery and post partum weight loss. A woman who has more muscle tone and cardiovascular endurance will fare better in a labor room than one that does not. This is a true marathon event, and you want to be ready.

If you're the type of woman who already likes to exercise and has a program in place with a trainer, there is no need to slow down just yet. With your physician's approval you may continue your program until your body starts to slow you down. If you are not currently exercising and want to begin, you may also do so, but you need to be careful about going into it with your eyes open. Pregnancy is not a time for weight loss goals, but instead, healthy weight gain goals with the forward focus on post natal weight loss.

Most non- pregnant women who exercise solo have a program in place that they vary infrequently due to lack of fitness knowledge and uncertainty about technique. More than ever, those things are important during pregnancy. You don't want the same routine in the first trimester as in the third, and a trainer can help with that. The type of workout that you get with a personal trainer is so customized to your specific needs throughout your pregnancy that you don't need to worry about doing an activity that might not be in your best interest. Proper technique and choice of exercises are most important during this crucial time since you could do more than just pull a muscle; you could effectively harm your baby. With my guidance, your pregnancy will be fun, full of challenging exercises, and a safe environment to prepare you for your biggest physical challenge yet.

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I am running a Marathon. I mostly stick to running to prepare. Why is strength training important?

Neglecting a proper stretching and strengthening program is a common mistake people make while training for a marathon. "I don't need to strengthen my legs because running does that." Not true. Due to the repetitive nature of running, muscle imbalances, which cause injuries are very common. Tight or weak muscles should be addressed with a specific conditioning program to avoid "breakdown" from the chronic stress of marathon training.

A strong upper body helps minimizes fatigue and stiffness in the arms, shoulders, and neck areas that in turn, enables a runner to maintain form late in a marathon or long run. Legs move only as fast as the arms swing. The runner with a strong upper body will find more power for the sprint to the finish line, an easier crank up a hill, and better balance when running on trails. In short, all of these add up to an ability to run faster and more efficiently.

Running creates a slight muscular imbalance in the legs as the hamstrings and calf muscles develop at a faster rate than the quadriceps and shins. Weight training helps address this imbalance. Additionally, strong quads and hips help protect these areas from a variety of injuries. Strong legs also offer protection from the possibility of injury when running at a fast pace downhill.

A strong abdominal region helps protect the back while at the same time, assists in maintaining proper running form and posture.

In addition to Marathon training, I have also worked extensively with Triathlons and Urbanathlons [links to both]. What it comes down to is if you're looking to compete fiercely or recreationally run, strength training is absolutely essential for success.

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Is personal training recommended for children?

Childhood obesity can lead to life-threatening conditions including diabetes, high blood pressure, heart disease, sleep problems, and other disorders. Some of the other disorders would include eating disorders such as anorexia and bulimia, skin infections, and asthma and other respiratory problems. Studies have shown that overweight children are more likely to grow up to be overweight adults.

Physical inactivity of children has also shown to be a serious cause, and children who fail to engage in regular physical activity are at greater risk of obesity. Obese children are 35% less active on school days and 65% less active on weekends compared to non-obese children. Many children fail to exercise because they are spending time doing stationary activities such as playing video games, watching TV, or use the computer/internet too much. Our schools are not helping either: physical education is being cut nationally and food and vending machines in schools only offer empty calories that sabotage a child's future.

Personal training is a garunteed way to change a child's physical direction for the future. It is a safe and fun way to be physically active and adopt a healthy lifestyle, learning to make good decisions in regards to diet and excercise.

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***Any other specific questions can be forwarded to fitnessbydavid@gmail.com