Online Personal Training – How To Get Great Results
Online Personal Fitness Trainers utilizes the National Academy of Sport Medicine Integrated Training Principles in their fitness approach.
The Optimum Performance Training model is based on three stages. Each stage furthermore is divided into training phases.
The training methods used in our programs are designed for people who spend the majority of their time in a seated position. (Office, car, computer desk, etc.)
This group of people is very susceptible to injuries caused by muscular imbalances caused by repetitive overload on the tissues and lack of adequate flexibility training as well as a lack of good posture.
The process of training takes clients from their current level of fitness and builds upon their capabilities in a progressive and systematic way to reach their desired goals.
Three stages of Progressive Training
This is your first step on your way to reach your fitness goal.
The main focus in this stage is placed on corrective stretching exercises, core strength/stability, balance exercises, resistance and cardio training.
You need to improve your core stability/strength and achieve proper balance between opposing muscles to force them to perform with optimum efficiency.
In most cases gym goers start their training program on the machines where there is no challenge to their 29 core muscles. You could develop nice looking biceps but at the same time you could easily increase a chance of injuring yourself during functional activities like picking up a piece of paper off the floor.
The goal of this phase is to improve your stabilization strength and neuromuscular efficiency.
According to NASM: Stabilization strength – Ability of the body’s stabilizing muscles to provide support for joints as well as maintain posture and balance, during movement. Neuromuscular efficiency – The ability of the body’s nerves to effectively send messages to the body’s muscles.
In the strength stage we want to maintain balance and stability while increasing your muscular strength.
Exercises here will be more recognizable. Examples: pushups, squats, leg presses, pull downs, pull ups, overhead presses.
The goal of this stage is to increase your muscle’s strength and size (hypotrophy).
Power training applies only to those clients who have successfully completed previous stages of training. The training in this stage focuses on power and speed of the performed exercises.
The term used in this stage is rate of force production which means how quickly your muscles can generate force.
In summary, to become fit and healthy you need to start your training program at the level that suits your current state of health and fitness.
Do not compare yourself to anybody else. However we recommend that you compare yourself to yourself a month ago, two months ago…and so on.
Keeping track of your results will definitely help you to analyze and if necessary correct your program in order to reach your goal in the fastest and safest possible way.
Take a picture of yourself once a month, measure your waist, chest, hips with the tape measure once a week. Check your weight once a week.
Be patient and consistent. It takes time to see a significant difference.
Never, never, never give up.
Training based on scientific research provides certain predictable benefits. To mention a few:
Physiological BENEFITS
- Increased metabolism (you will burn more calories in the same time)
- Improved cardio respiratory efficiency (you will not be getting tired as fast)
- Increased bone density (have you heard of osteoporosis?)
Physical BENEFITS
- Increased lean body mass (you will look hard, defined, sexy, not jiggle)
- Decreased body fat mass (your love handles will be gone, your belly is not going to “walk” into the kitchen before you do)
Performance BENEFITS
- Improved strength
- Improve endurance
- Improved power
- Improved speed
- Improved flexibility
- Improved balance
