You have finally convinced me of two things...

First, I need to develop and engage in an effective fitness program. And, it is to my benefit to hire a Personal Trainer to assist me in the process.

The question is... how do I choose the right trainer? Are there certain attributes I should look for? Is there such a thing as "certification". How do I know if the Trainer is right for my needs?

Any assistance you can give me would be greatly appreciated.

Sincerely,

"Ready to Roll" in Bowie

Yes, sounds like you ARE ready to roll, and considering a Personal Trainer to guide, support and assist you is a great idea.

As you mentioned, knowing how to evaluate a personal trainer makes good sense. Credentials and education are important factors for qualification, but training is also a very personal process, and it is imperative that you feel confident and comfortable with the trainer.

The difference between actually enjoying or dreading your exercise experience may depend on how well you like your trainer’s personality. The right trainer can make fitness enjoyable and habit-forming.

Try to get an idea of what the trainer’s supervision style is like when you check his or her references. And don’t be shy about telling your trainer what you want or need to stay motivated.

How do you know if your trainer is right for you?

He or she should take the time to find out what your specific goals are and to take note of any prior fitness programs, health problems and current or previous injuries. Second, observe what he or she does while you’re exercising, and listen to what your body tells you.

Your trainer should always be focused on you and paying attention to your exercise technique, especially when you do exercises like squats, deadlifts, barbell rows, military presses and other compound movements that can be difficult to learn and can potentially injure your lower back. If your trainer frequently stares off into space or shows little or no involvement with you while you’re exercising, he or she may be putting you at risk for injury, time for a new trainer!

A personal trainer can be an invaluable tool in achieving your fitness goals as rapidly as possible. In fact, minor miracles are almost commonplace! However, working with an unqualified trainer can be a frustrating and discouraging experience. Like the representatives of any other business, personal trainers range from very, very good to downright dangerous.

Common sense dictates that you shop around, much as you would if you were buying a car, but don’t kick your trainer’s tires!

Evaluate prospective trainers using several criteria. Here is a summary of what you should expect from a prospective personal trainer:

This refers to one's image, conduct, knowledge and behavior while working with clients. The trainer should show up on time or early to your first consultation. He or she will be dressed appropriately, meaning in neat, clean and modest clothing. Don't expect a trainer to wear a suit and tie to the gym, but don't expect him to wear frayed or tattered sweats either!

Expect him or her to pay complete attention to you the entire time you're exercising -- not talk with friends, look around the gym or spend time on the phone. He should also be showing genuine interest in your workout and provide sincere encouragement.

In your initial conversation with the trainer, ask how long he's been in business, what his training philosophy is, what his specialties are (many trainers focus on a particular type of client - I specialized for years in Body Shaping for models, for example), what results you can expect, what his fees are (and what price breaks are offered for purchasing "blocks" of sessions), and what his education, certifications and background are.

While a formal education doesn't ensure competency, it does increase the chances that a trainer has a grasp of basic science and is capable of bringing a higher level of skill to his profession. Many, if not most, personal trainers have backgrounds as athletes or at least as serious fitness enthusiasts. This means that they have been there themselves, and as such, can better identify with problems you might have in your training. Beware, however: Just because someone was or is a great athlete doesn't make him or her an expert in fitness training!

Similarly, many people assume that a great physique equals expertise . . . this may or may not be the case. Of course, a personal trainer should look the part, but don't be overly impressed with massive muscles or a lean body. Some people have such physiques in spite of their level of knowledge, not because of it.

Like formal education, certification greatly increases the chances that a prospective trainer is qualified. Certification means that the trainer is serious about his career and has a minimum level of expertise. Many certification agencies offer access to valuable support services, including ongoing technical assistance, continuing education and continual professional updates via trade journals and newsletters. All personal trainers should be certified in cardiopulmonary resuscitation.

Personal training involves the design and application of scientific conditioning methods to achieve a specific result. All of these methods have the potential to cause injury if not properly conceived or applied.

The following principles and practices are indicative of good scientific procedure:

Observation and Assessment: This is an ongoing obligation. It starts with a personal history form, a waiver and, in some cases, a physician's consent form. Good trainers take your lifestyle into consideration, help you set safe and realistic goals and design a training and nutritional program based on these factors. These programs are a written "prescription" of the training activities and nutritional practices you'll be expected to carry out for a predetermined period (usually from 4­-8 weeks).

Client Participation: This simply means that competent trainers understand that your input must be considered as well. Good personal trainers will explain why you'll be doing a certain exercise or training program, and how following it will improve your life. Poor trainers can't explain the rationale behind their methods.

Warm-ups and cool-downs: Both are scientifically established components of proper training. The warm-up allows the body a gradual transition into increased physical activity with less risk of injury. After the main part of the training session is finished, the cool-down provides a gradual transition back to a lower level of activity.

Both warm-ups and cool-downs usually involve 5­-15 minutes of easy-to-moderate cardiovascular activity, often followed by flexibility exercises (trainers who use flexibility exercises to start the warm-up are at least a decade behind the times).

Gradual Progression of Intensity: Your first sessions should be well within the bounds of your ability. Expect some mild-to-moderate soreness at first, but if you're so sore you can't move for two or three days, the trainer was probably inept. Good trainers keep the exercise intensity low to moderate until they get to know their clients better. At that point, they gradually increase the difficulty.

Fitness testing: Not all trainers employ formal fitness testing, which often is not necessary. But in situations where the client is severely de-conditioned, obese, elderly and/or is suffering from some ailment or disease, fitness testing may be warranted. Variables most commonly tested are V02 max (aerobic capacity virtually always estimated from sub-maximal exercise, usually on a stationary bike), strength, flexibility and percentage of body fat.

Testing these variables allows the trainer to determine his client's present level of conditioning, which helps him to design the optimal training program. Regardless of whether your trainer tests your fitness level, you should get your physician's approval to exercise, especially if you're out of shape or have an impending health condition.

Not all fitness testing is formal. Many experienced trainers make such assessments intuitively, based on observation of individuals warming up and exercising and from experience with large numbers of clients.

All good trainers will make their references available to you without hesitation. By themselves, references are not always a reliable indicator of a trainer's competence; but as part of a comprehensive battery of criteria, they have some merit.

Beware of trainers who practice, or attempt to practice, either medicine or psychotherapy without a license. Although some trainers work closely with sports medicine physicians and physical therapists (helping clients return to normal levels of strength and activity), no personal trainer should attempt to diagnose or treat sicknesses or injuries.

When in doubt about any pain or injury, consult your physician or health care professional. If you have suffered an injury or have some other pre-existing condition, a good trainer will determine this problem up front and consult your physician or therapist and will always take their recommendations into consideration when designing a program.

Some personal trainers fear that you'll eventually learn enough to discontinue their services. However, good trainers know that achieving autonomy for their clients will lead to large numbers of referrals -- enough to make up for their clients who will inevitably go out on their own.

And a Personal Trainer is valuable not only to learn, but to continue progressing. This requires constant upgrading, modification, and refinement. And, with this and a good attitude, exercise becomes a joy, and part of a healthy life-style.