April 17
Pumping Up to Slim Down
With regards to Pumping Up to Slimming Down, I do agree that it is necessary to add progressive resistance training to a good cardiorespiratory aerobic exercise program and nutritionally sound diet plan. As a CSCS and ACSM Certified Trainer with a PhD in Kinesiology, I would recommend at least 2 to 3 times per week of strength training in addition to the 4 to 5 times per week of cardio and core training. Definitely do upper and lower body multi joint (compound) exercises. These include squats, leg presses, dead lifts, lunges, bench presses, lat pulls, seated rows, military presses, etc. As far as weights and reps, while do heavier weights and less reps is more intense and can burn more fat calories, it can also lead to more muscle mass which replaces the lost weight and inches. If that's your goal, great, but if not do a little less weight with a few more reps. For strength, mass and power, doing 3-8 reps, 4-5 sets in the 75-85% of 1 RM range is ideal. For tone, endurance, and aerobic benefits, 8 to 15 reps, 3-4 sets of 65-75% of 1 RM is warranted. As for the core, do a variety of ab sit ups, crunches, twist, leg lifts, hypers, etc. with at least 20-25 reps for 3-4 sets each workout (including those cardio only days). Doing at least 30 to 45 min. of intense cardio (like elliptical, stair stepper, treadmill, etc.) 4-5 days a week in necessary to burn those extra calories needed to fuel your workouts. As far as a diet plan, lean proteins and less starchy carbs along with skim milks, and lots of fruits and veges with lots of water will help you lose weight even with 4-5 meals a day. Finally, two comments regarding posts made about this article. One, muscle weighs more than fat PER CUBIC VOLUME. Thus, a pound of fat and a pound of muscle weigh the SAME, but the muscle is more dense and thus occupies less area per the same pound of fat weight. Two, I am all about the SEX for additional exercise on top of the workouts taking place. Nothing like getting in a second workout after you've taken care of the first one (or vice versa).
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Friday, April 17, 2009
Tuesday, April 14, 2009
Personal Training Certification Information
Information About Personal Training Certifications
There are dozens of personal fitness training certifications out there, as listed on Local Fitness Trainer's website. I will break it down as to the top 7 Accredited certifications, as those are the ones that are the closest thing we have to licensure in our field. Remember that these are the only Nat'l Accredited certs, as recognized by the NCCA, out there. Here they are listed below:
1. NSCA - They have both a CPT and a CSCS certification. You must have either an Assoc. or Bach. degree respectively, along with CPR certif. Both test have a written and video portion you must pass. Both require CEU quizzes & CPR recert. to maintain.
2. ACSM - They have both a CPT and a HFS certification. You must have either an Assoc. or Bach. degree respectively, along with CPR certif. Both test have a written and practical portion you must pass. Both require CEU quizzes & CPR recert. to maintain.
3. NPTI - They have a CPT certification. You must attend a 6-9 mo. academy program, similar to 1 yr. of college. You must have CPR certif. This involves both written and practical testing to obtain the certificate. CPR recert. is needed to maintain the cert.
4. ACE - They have a CPT certification. You must study their Essentials text and have CPR certif. This involves both textbook reading and workbook practice. There is a written exam you must pass. CPR recert. is needed to maintain the certification.
5. NASM - They have a CPT certification. You must study their Essentials book and have CPR certif. This involves both textbook reading and study guide usage. There is a written exam you must pass. CPR recert. is needed to maintain the certification.
6. NFPT - They have a CPT and a Nutr. Cert. You must study their Essentials books and have CPR cert. This involves both textbook reading and study guide usage. There are a written exams you must pass. CPR recert. & CEU quizzes are needed to maintain it.
7. AFAA - They have a CPT and an Aero. Cert. You must study their Essentials books and have CPR certif. This involves both textbook reading and study guide usage. There are written exams you must pass. CPR recert. is needed to maintain the cert.
I hope this clears up some questions as to what the top certs are. As for employers, essentially they can do what they want depending on their liability insurance situation. Until local, state, and federal laws and regs catch up with other professions, any gym chain or fitness center can do as they please. Some such as the YMCA have gone as far as creating their own certif. upon hiring trainers. Most reputable gyms will require an accredited cert. w/ liability insur. The NSCA and ACSM are the only ones to offer that. Most places will have to make you an employee, unless you create an LLC if you're an indep. contracted trainer. Good luck. My recommendation to anyone in this field...go to college, get degreed, and get certified to be legit in this field.
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There are dozens of personal fitness training certifications out there, as listed on Local Fitness Trainer's website. I will break it down as to the top 7 Accredited certifications, as those are the ones that are the closest thing we have to licensure in our field. Remember that these are the only Nat'l Accredited certs, as recognized by the NCCA, out there. Here they are listed below:
1. NSCA - They have both a CPT and a CSCS certification. You must have either an Assoc. or Bach. degree respectively, along with CPR certif. Both test have a written and video portion you must pass. Both require CEU quizzes & CPR recert. to maintain.
2. ACSM - They have both a CPT and a HFS certification. You must have either an Assoc. or Bach. degree respectively, along with CPR certif. Both test have a written and practical portion you must pass. Both require CEU quizzes & CPR recert. to maintain.
3. NPTI - They have a CPT certification. You must attend a 6-9 mo. academy program, similar to 1 yr. of college. You must have CPR certif. This involves both written and practical testing to obtain the certificate. CPR recert. is needed to maintain the cert.
4. ACE - They have a CPT certification. You must study their Essentials text and have CPR certif. This involves both textbook reading and workbook practice. There is a written exam you must pass. CPR recert. is needed to maintain the certification.
5. NASM - They have a CPT certification. You must study their Essentials book and have CPR certif. This involves both textbook reading and study guide usage. There is a written exam you must pass. CPR recert. is needed to maintain the certification.
6. NFPT - They have a CPT and a Nutr. Cert. You must study their Essentials books and have CPR cert. This involves both textbook reading and study guide usage. There are a written exams you must pass. CPR recert. & CEU quizzes are needed to maintain it.
7. AFAA - They have a CPT and an Aero. Cert. You must study their Essentials books and have CPR certif. This involves both textbook reading and study guide usage. There are written exams you must pass. CPR recert. is needed to maintain the cert.
I hope this clears up some questions as to what the top certs are. As for employers, essentially they can do what they want depending on their liability insurance situation. Until local, state, and federal laws and regs catch up with other professions, any gym chain or fitness center can do as they please. Some such as the YMCA have gone as far as creating their own certif. upon hiring trainers. Most reputable gyms will require an accredited cert. w/ liability insur. The NSCA and ACSM are the only ones to offer that. Most places will have to make you an employee, unless you create an LLC if you're an indep. contracted trainer. Good luck. My recommendation to anyone in this field...go to college, get degreed, and get certified to be legit in this field.
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