Personal training 101

Hey there, time traveller!
This article was published 15/11/2014 (4211 days ago), so information in it may no longer be current.

We have all seen (or maybe even been) that person at the gym who just seems lost. The “green behind the ears” gym-member who wanders around aimlessly, unsure of what to do or where to go; no technique, no guidance, and no plan. We also know the guy (and now more regularly, girl), who is the high-socked, glove toting, know-it-all — but realistically has no clue how to lift or train properly.

Both individuals — clearly uninformed and intimidated or at one time misguided — need to learn, or get back to, the simple things that make gym life work. The gym shouldn’t be a scary place. It should be where members come to train safely and effectively — not cause injury or be offended by some baby-boomer meathead.

Let’s call it gym basics, and if you have ever stepped foot in a gym (or are planning on it), they are things you need to know. Covering everything from biomechanics to social issues — drill these points into your head so when you hire a personal trainer or come to the gym, we don’t have to spend our time (and your money) on the boring stuff. You may also avoid looking like an idiot.

The good: The universal weight room cues of “keep your chest up,” “keep your weight on your heels,” and, “don’t push your knees forward,” apply for almost every exercise from squats to planks. Recite and remember these cues before every movement and you should feel comfortable that you’re not doing more harm than good. Mirrors provide excellent feedback for newcomers, but can eventually be removed to demand more body awareness. At first, try watching yourself from different angles.

The gaffe: Mirrors are not for flexing, posing, or taking selfies with your unnecessary electric-blue pre-workout drink; narcissism isn’t your training buddy.

 

The good: Mastering the ‘hip hinge’ could be one of the most important things you do in your life. It is the precursor movement to hundreds of other exercises you will want to perform during gym time, and proper technique will reinforce good back health in the gym as well as at home, moving sheets of drywall.

To do it properly, stand six to 12 inches away from a wall with your back facing it. Push your bum backwards towards the wall while keeping your spine straight (but NOT vertical), until you feel a stretch in your hamstrings, without bending your knees. Try to get your bum to touch the wall. Return to standing by firing your glutes to push your hips forward. Voila, you just resembled a hinge — at your hips.

The gaffe: Don’t stare at the cute girl (or guy) while they’re doing them. Most people already feel self-conscious doing this or other various “thrusting” exercises, and we don’t need your unblinking eyes adding to that feeling. It doesn’t matter if you are 16 or 65; don’t be the gym creep.

 

The good: Many resistance training newbies don’t realize the importance of breathing while they lift. Some hold their breath, while others inhale and exhale at the wrong times. Breathe out when “doing the work” — it adds stability to your musculoskeletal system and avoids undue stress to your cardiovascular system. During a pushup, breathe out while pushing up; during a squat, exhale while coming back up. This becomes more complicated with compound exercises that involve multiple movements, and several supportive breaths may be required for a single rep.

The gaffe: Grunting should be reserved for the tennis court (actually, not there, either), and is usually unnecessary to complete a lift. This includes you, grandpa.

 

The good: Fitness apparel is a multi-billion dollar industry and it isn’t difficult to spend $100 on a gym outfit. Moisture-wicking, heat-dissipating, compression clothing will let your body move and breathe better than your dad’s old cotton baseball tee.

Also, if your gym isn’t already pumping some sort of energy-boosting beat through a loudspeaker, you should invest in a set of sport-friendly ear buds and make a playlist that will bump-up your morale well into your workout.

The gaffe: Wearing big, bulky, audiophile headphones at the gym is the equivalent of popping your collar at the bar; it’s ridiculous. Noise-cancelling headphones may actually impede your balance and body awareness in some cases.

No matter how much you paid for your fancy T-shirt and compression shorts for your spin class, they need to be washed. Toss them in with some specially designed sports suds to eliminate the cartoon-like stench lines emanating from your body.

 

Personal trainers want everyone at the gym feeling comfortable and capable with their workouts. Whether you are a rookie on your first day, or a wily old veteran who knows it all, combining a few social and scientific cues into your gym etiquette will ensure everyone at the gym has a safe and effective workout session. Lift, breathe, and thrust with confidence while wearing clean, appropriate apparel — everyone will be happy.

 

Tim Shantz is a certified athletic therapist and personal trainer. He can be reached at tim@mordenphysiotherapy.ca.