Personal Trainers are now a way of life for many people; they are not just for celebrities, athletes or the super-rich. The secret of your perfect body is just around the corner. A personal trainer will help you to achieve your goals. No matter what stage you are at or particular aims you hold, personal training can ensure you maintain that vital motivation to achieve your long term success. A personal trainer can advise on every aspect of training from nutrition counselling, sport specific coaching, weight loss, agility training and much more. More importantly personal training it is individual to you.
Save time and money getting to and from the gym.
Personal trainers can work with you outside the confines of a gym fitting in with your regime at home. A programme can be designed to work around you, whether it is in your sitting room, home gym, Local Park or even the beach making you feel comfortable in the environment that you are used to.
• Adults should get at least 150 minutes of moderate-intensity exercise per week.
• Exercise recommendations can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
• One continuous session and multiple shorter sessions (of at least 10 minutes) are both acceptable to accumulate desired amount of daily exercise.
• Gradual progression of exercise time, frequency and intensity is recommended for best adherence and least injury risk.
• People unable to meet these minimums can still benefit from some activity.
• Adults should train each major muscle group two or three days each week using a variety of exercises and equipment.
• Very light or light intensity is best for older persons or previously sedentary adults starting exercise.
• Two to four sets of each exercise will help adults improve strength and power.
• For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, and 15-20 repetitions improve muscular endurance.
• Adults should wait at least 48 hours between resistance training sessions.
• Adults should do flexibility exercises at least two or three days each week to improve range of motion.
• Each stretch should be held for 10-30 seconds to the point of tightness or slight discomfort.
• Repeat each stretch two to four times, accumulating 60 seconds per stretch.
• Static, dynamic, ballistic and PNF stretches are all effective.
• Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching.
• Neuromotor exercise (sometimes called “functional fitness training”) is recommended for two or three days per week.
• Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai ji and yoga) to improve physical function and prevent falls in older adults.
• 20-30 minutes per day is appropriate for neuromotor exercise.
For those who wish to see it a little more detailed, click on the link.
Reference - https://www.acsm.org/