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"If I am working out 2-3 days per week, for approximately 6 months now, why does my lower back still get sore while
doing household work such as putting in hardwood flooring?" - current client -
This was a great question asked by one of my clients recently. If you are working out regularly for that long,
why would your back still get sore? It all comes down to how our body was designed.
No matter how much conditioning you do, eventually the body hits a point where it will get tired, sore etc...Look at
NHL players for example - they train extremely hard, 2 times a day sometimes, prior to the season, yet on the ice they'll
encounter some pretty tough shifts where when they get back to the bench they are wiped. This is simply your body working
hard - if it works hard, it will eventually get tired.
With this client, he was working on his hardwood floor for 2-3 hours at home. During this time, he's bent over
a lot, on his hands and knees etc... therefore putting his body into certain positions for long periods of time. This
is where the sore back eventually came from. Just like office workers who sit for 7-8 hrs, 5 days per week, when you
put your body in a particular position for a long period of time, muscles become tired, weak and tight. Our bodies
were not designed for this purpose; it was designed for movement.
The goal for any client, is to gradually increase the amount of work the body can do with ease before fatigue sets in
(just like an NHL player would). If this client would have done this 5 months ago, he would have felt his lower back ache
much sooner than he did. Whereas because of his increased activity level, strength, cardio health etc... he has increased
the amount of time his body can handle this particular work.
No matter what kind of shape you are in, it is important to know your limits and listen to your body. When you
feel aches coming on, or you are getting tired - take a break, do a few stretches, and move around for a few minutes
before trying to continue.
Positive, Motivational and Inspirational
Here are a few recommendations you should check out to help you get your mind, body and spirit on the positive and healthy
track:
Websites/Blogs:
Robin Sharma - Leadership, Personal Growth etc...
www.robinsharma.com (see
links page)
Books:
"The Secret"
"The Monk who sold his Ferrari" - by Robin Sharma
"Leadership Wisdom: from the Monk who sold his Ferrari" - by Robin Sharma
"Mindless Eating" - by Brian Wansink Ph.D.
DVD:
"The Secret" (Watch it more than once... Trust me!)
What is Personal Training?
Personal Training is not strictly for "Hollywood Stars" and "Pro Athletes". Anyone can hire their own
personal trainer - office workers, teachers, parents, families, athletes, older adults ..... Personal Training
is one-on-one attention. This is a huge asset when it comes to working towards your goals. A Personal Trainer can ensure
you are working hard enough, long enough, safely and effectively.
Personal Trainers are more than just someone who "watches you work out". Trainers are: motivators, teachers, role
models, counsellors, coaches, and are a resource for health and fitness information. Personal Trainers are health professionals
who dedicate their life to helping others become healthier, feel better and reach their goals. They are trained to work
alongside other health professionals in order to help you achieve your health and fitness goals (examples: doctors, physiotherapists,
nutritionists etc..)
What to look for when "shopping" for a Personal Trainer
The fitness industry is booming, even though it is still very young. Personal Trainers are becoming easier to find.
However, the general public is often not educated about the various certifications, experience and education that a Personal
Trainer has. Here are a few important things to find out when selecting your Personal Trainer:
1) What certifications does he/she have?
*It is important to find out what certifications your Personal Trainer has. Some Personal Trainers are certified
through "weekend courses" or courses that are over the period of a few weekends in a month. There are other trainers who took
post-secondary education along with additional certifications. Either one can be a good trainer, but you need to ask
yourself as a client; "who do I feel will give me more bang for my buck?" Here are some great certifications/education
to look for in a Personal Trainer:
- Diploma or Degree in a health science (Fitness & Health Promotion, Human Kinetics, Kinesiology etc...)
- CSEP-CPT (Canadian Society of Exercise Physiology. This is the new highest standard for Personal Trainers in Canada.
Its pre-requisites are a diploma/degree, 50 hrs experience with clients, video/practical/theory testing. You
must also be certified as a Certified Fitness Consultant)
- Twist Conditioning (Canadian Leader in Sports Conditioning)
- NSCA (National Strength and Conditioning Association)
- ACSM (American College of Sports Medicine)
* There are obviously other good certifications out there, however those mentioned are among the highest and most well
recognized.
2) How much does he/she charge per session?
Personal Trainers may seem expensive when you think of it per hour. However, when you discover the benefits of Personal
Training, you'll quickly learn it's well worth it.
Personal Trainers hourly rate ranges from $75-$100+ in the big cities more often than not. In the Quinte region, the
going rate is approximately $35-$40/hr.
Find out what kind of deals, packages etc... are offered and what you'll get out of each session.
3) What is he/she like?
There are so many different trainers out there, just like there are so many different clients out there. You can
take the most knowledgable trainer in the area, put him/her with a client and that client may fail... why? Personality.
This means, a client must be comfortable with his/her trainer otherwise it will be very difficult for them to reach their
goals.
Don't be afraid to chat with your prospective trainer for a while. Find out what kind of person they are and see if you
feel comfortable around him/her.
4) What kind of experience does he/she have?
Certifications and education are excellent. But experience brings on a whole new element to your Personal Trainers credentials.
Don't be afraid to ask questions about their experience in fitness, or perhaps their experience with others who had similar
goals as you. By doing so, you may also become more comfortable with the trainer if you like what you hear. (Experience
is an asset)
5) What does he/she specialize in?
Usually a Personal Trainer will have specific areas of specialization/interest. (Example: sports conditioning,
nutrition, job-specific conditioning, etc...) If your trainer doesn't specialize in a particular area that your goals may
be in, that's ok, it can still work out well. But if they do, that may add an extra bonus for you!
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The important thing to remember when deciding to hire a Personal Trainer is that it is a "team" effort. The trainer
is there to guide you in the right direction, but you as a client must be willing to follow that guidance and be dedicated
to helping yourself. If that is the case, you will have lots of success in your fitness and health adventures.
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