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9 Benefits of Personal Training

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If you’re looking to take your fitness to the next level, you may be wondering if hiring a personal trainer is right for you.

Whether you’re new to the sport or the gym is your second home, working with a personal trainer can help you achieve your health and fitness goals.

A certified personal trainer is someone who is trained to create and implement safe and effective training programs for their clients. In other words, they will help you devise and make other lifestyle changes to meet your fitness goal.

Read on to learn 9 reasons why you should consider hiring a personal trainer.

One of the hardest parts of maintaining a workout routine can be just that – doing the workouts and doing them consistently.

If someone doesn’t expect you to meet them at the gym, you’ll be much more likely to get out if you stay in bed or lounge on the couch instead.

Working with a personal trainer gives you the necessary push to carry out your training – whether in person or virtually – not only during your appointments, but hopefully several times a week.

You may also find that with a trainer by your side, you work harder than if you were doing it on your own.

Ever heard the saying, “If you want to go far, get together?” There is a lot of research showing that the more support a person receives with their health and fitness goals, the greater the likelihood of success.

In fact, an analysis of 11-year-old studies looked at how well people were sticking to their weight loss routines. It found that the more responsibility people have, the more likely it is that people will stick to their weight loss program (1).

A personal trainer doesn’t just make you sweat – you’ll likely learn something from your time together too.

To become a certified personal trainer through an accredited organization such as the National Academy of Sports Medicine (NASM) or the American Council on Exercise (ACE), a person must have a high school degree as well as a certification in cardiopulmonary resuscitation ( CPR) and use an automated external defibrillator (AED).

You’ll also need to pass an initial certification exam and accumulate continuing education hours each year to stay up to date.

That means your personal trainer knows a lot about human physiology and body mechanics, behavior change, exercise science, and more. They can help you learn proper form, how to use certain equipment, and which exercises will be most effective for you.

Additionally, they can teach you broader health and fitness topics that will help you maintain a healthy lifestyle.

However, let’s do a specific exercise for a second. Take the squat – a movement that seems simple enough but is actually very nuanced (2).

Many factors play a role including your head position, upper and lower back positions, pelvic position, knee alignment, and foot position, and each one depends on your fitness level, body mechanics, goals, and more (2).

Having a personal trainer to guide you through proper positioning and form is invaluable. They can help make the exercise the most effective for your body.

Not only will you likely see better results this way, but you’ll also avoid potential injury.

Have you ever set yourself a big health and fitness goal – say, lose 20 pounds or train for a marathon – just to fail? Or maybe you’re not used to goal setting at all and just might need some guidance.

A personal trainer can help you set realistic and achievable goals based on your personal experience and skills, and help you make progress.

And even if you just want to stay active or feel better, setting yourself a goal on a fitness journey, no matter how big or small, can be an important factor.

An analysis of data from Slimming World, a UK weight management organization, found that members who set a weight loss goal lost more weight over a 12 month period than those who didn’t set a goal (3).

Work one-on-one with your personal trainer to identify your short and long-term goals, and then create a plan to help you achieve those goals.

A quick Google search will bring up many pages of workouts or programs to follow, but that doesn’t mean they are the best option for you. Having a personal trainer ensures that you have a customized plan that will give you the best results.

For example, let’s say after an initial consultation with your trainer, he notices that your right leg is weaker than your left leg – and you had no idea. This imbalance causes you to balance out many daily movements and exercises, which adds to the imbalance.

To address the problem, your trainer then incorporates one-legged movements into your workout so that you can correct this imbalance and make yourself stronger overall.

In fact, more recent studies show the effectiveness of individualized training plans for this reason only (4).

The researchers studied a team of 24 male, well-educated junior soccer players and divided them into two training groups with strength programs – one with no muscular imbalances and one with (4).

The results suggested that individualized strength training programs could offer additional advantages over traditional strength training protocols to improve muscular imbalances in these soccer players (4).

You can meet in person with a personal trainer at a gym weekly, several times a week, or even monthly – whatever works best for you. Virtual personal training is also popular these days.

In this format, you train at home during the video conference with your trainer, who will guide you through the training on your phone or laptop.

The sessions usually last 30–60 minutes and are based on your personal goals. There is a personal trainer for everyone, regardless of your physical ability, level of experience, location or budget.

When it comes to exercising, you may be a creature of habit, using the same equipment in the gym or doing the same workouts at home.

A personal trainer can introduce you to exercises you may never have done before or never tried on your own to reduce the chances of boredom and reach a plateau.

One study followed 21 resistance-trained men over 8 weeks – one group completed a fixed training routine, while the other completed a randomly varied routine via an app (5).

Researchers found that changing things up with a varied exercise routine made people feel more motivated. The fixed and varied routines also had similar muscular effects (5).

Moral of the story? It can be good to change things. They will challenge your body’s movement patterns and also get your brain to work. Plus, you might find something you love. And if not, you’ll be glad you tried it.

A certified personal trainer is not a nutritionist or dietitian, so they are not legally allowed to recommend diet plans or make very specific food recommendations, especially for customers with pre-existing conditions.

However, personal trainers are allowed to give general dietary recommendations that many customers find very valuable on their journey to health and fitness.

Whether your goal is weight loss, muscle building, or both, your diet plays a crucial role.

Knowing how much protein to eat, how to include more fruits and vegetables in your meals, or even how much water to include can amplify the results you are working out for in the gym.

In fact, a 2015 review examined the role of physical activity and exercise in initial weight loss, weight maintenance, the obesity paradox, and weight gain prevention (6).

It found that a combination of calorie restriction and exercise gave the best weight loss results – and that exercise alone wasn’t as effective (6).

So, if you are also addressing your diet, reach out to your personal trainer for advice and guidelines.

Personal trainers can help with several aspects of your mental health.

For one thing, there is a remarkable amount of research that supports the positive effect that physical activity can have on mental health issues like depression and anxiety (7, 8).

Exercise increases blood flow to the brain, helps reduce stress, and improves overall mood and cognitive function. Working with a trainer on a regular basis will help you take advantage of these benefits.

Also, a good personal trainer will care about your life – your family, your career, your struggles – and can become a kind of confidante. Knowing that someone is in your corner digging for you, not just in the gym but outside of it, is a good feeling.

Working with a personal trainer can help you develop good habits for a lifetime.

One study found that people do a whopping 43% of their daily actions while thinking about something else (9).

This means that if you don’t intentionally incorporate these healthy habits – taking the stairs instead of the elevator, drinking water over soda, sleeping 8 hours – you may have a harder time seeing results.

A trainer can help you make these changes one at a time and assist you with any obstacles that arise. Starting small and adding to victories is the most effective way to master the change of habit, and a good personal trainer will help you navigate this area.

A personal trainer can give you the tools and support you need to reach a health and fitness goal.

They can offer support, accountability, training, and a personalized plan of attack so that you might find one worth the investment to work with.

Whole Grains Health

Are you planning to go vegan? Here’s a beginner’s guide about what to eat and what to skip

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Veganism has become a popular trend in recent years. Many people turn away from animal-based foods for ethical, ecological or health reasons. A vegan diet excludes all animal products, including meat, fish, eggs, and dairy. Scientific research has proven that a nutritionally adequate vegan diet offers several health benefits. However, vegan diets can lead to nutrient deficiencies as plant-based foods lack some essential nutrients. Veganism can be challenging at first due to the strict dietary rules. Additionally, when planning your daily diet, you should consider affordability, local availability, convenience, and enjoyment of the meal.

Here are some step-by-step guides for those who want to embrace veganism as a way of life without compromising on diet.

Important points to remember

Although veganism is growing in popularity, many people still see it as extreme. There may be criticism and resistance for a beginner, but don’t let that bother you because what you choose to eat, what lifestyle you choose to adopt is a personal choice. Optimal nutrition is your priority. Stock up on vegan groceries and plan your meals in advance.

In the beginning you shouldn’t hold back if you feel like eating non-vegan foods.

Read about the latest research on plant-based nutrition and find delicious plant-based recipes to enjoy this weekend.

to avoid eating

Knowing what not to eat is the first step in adopting a vegan diet. The list includes foods made from animal meat as well as foods derived from animals. Meat, poultry, fish, seafood, eggs, dairy products and animal ingredients such as whey, casein, lactose, gelatin etc. are completely excluded from a vegan diet. When shopping or eating at a restaurant, read the ingredient list carefully to avoid buying foods that contain animal products.

Foods to include

The next step in becoming a vegan is to learn what foods to include in your diet. Plant-based proteins lack some essential amino acids, making it difficult to get quality protein in a vegan diet. However, several plant-based foods can be combined to meet daily protein needs. These foods also provide important plant-based vitamins, minerals, and other health-promoting components.

Soy-based foods: Tofu, soybeans, tempeh are excellent sources of a protein alternative to meat, fish, poultry and chicken. Protein in soy foods ranges from 12.95g to 20.1g per 100g.

Whole grains and legumes: Foods in this group like oats, quinoa, millet, beans, chickpeas, lentils, moong, and green peas are great sources of protein, vitamin B, minerals, and antioxidants. To improve the quality of these foods, sprouting, fermenting, and soaking are recommended.

Vegetables and fruits: A wide variety of colorful vegetables and leafy greens are consumed in the vegan diet. This vegetable is a source of powerful antioxidants, minerals, and fiber. Mushrooms in this category are rich sources of plant-based protein and some vitamin D2. Low-sugar seasonal fruits like guava, pears, apples, etc. are rich sources.

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Nuts and Seeds: Nuts and seeds like almonds, walnuts, peanuts, chia seeds, flaxseeds, pumpkin seeds etc. are a powerhouse of protein, omega-3 fatty acids, fiber, magnesium, zinc, selenium and vitamin E.

Fortified foods: A A vegan diet lacks vitamin B12, vitamin D and iron, which are only found in animal products. Be sure to eat foods fortified with these nutrients to help prevent deficiencies.

Fermented Foods: Yogurt is one of the best sources of probiotics, but it’s derived from milk, so it’s not suitable for vegans. Daily consumption of probiotics is recommended to promote gut health and other health benefits. Vegans can choose a variety of plant-based fermented foods, including sauerkraut, kimchi, pickles, kombucha, etc. These foods are high in vitamin C, antioxidants, probiotics, potassium, and vitamin K.

milk substitute: There are many plant-based milks like almond milk, oat milk, soy milk, etc. This milk is lactose-free, rich in calcium and other nutrients.

Watch out for malnutrition

Vegans have a higher risk of malnutrition. Vegans often lack nutrients such as vitamin B12, vitamin D3, omega 3, iron, zinc, selenium and calcium – essential for many bodily functions. Discover plant-based sources of these nutrients to ensure your daily intake. Vitamin B12 and D3 are best obtained from fortified foods. Omega 3 is found in nuts and seeds including chia, hemp, flax, sunflower seeds, walnuts and soybeans.

Some reliable sources of iron and zinc are lentils, red kidney beans, chickpeas, black-eyed peas, spinach, oats, and quinoa. Nuts and seeds also provide a good amount of selenium. Dark green leafy vegetables, soybeans, lentils, spinach, bok choy, cabbage, okra, and broccoli are high in calcium.

A regular blood test can help you find out if you have nutritional deficiencies. If you have a severe deficiency, talk to your doctor about adding supplements to your vegan diet.

bottom line

Eating homemade, wholesome plant-based foods is good for your health. The processed foods that make up a vegan diet are more harmful than beneficial. Keep this in mind when planning your vegan diet. Nutrient deficiencies are a major concern for vegans that should be carefully addressed.

(Subhasree Ray is a graduate student, clinical and public health nutritionist, board-certified diabetes educator. Follow her on Twitter @DrSubhasree)

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Published on: Sunday January 23, 2022 09:33 AM IST

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This Popular Supplement Can Help Combat Dementia, New Study Shows — Eat This Not That

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If you’re concerned about your well-being, chances are you have some supplements that you already take on a regular basis. You can take a multivitamin for your general health, you could throw in vitamin C if you’re concerned about your immune system, and you could take calcium to keep your bones strong. Here is one to add to your regime –New research suggests that taking fish oil supplements might lower your risk of dementia.

The study, recently published in the journal Clinical Nutrition, examined the nutritional information of more than 215,000 older adults without dementia over an average period of about eight years and compared fish oil supplement use to their risk of developing dementia during that time. Researchers found that use of the supplement was associated with a lower risk of dementia.

However, it’s worth noting that for this study, participants reported their own intake of fish oil supplements, which can always introduce some inaccuracies compared to measuring other indicators of how much fat was in their bodies.

“It would have been nice if they had used a validated biomarker (the omega-3 index) at baseline and throughout the study period to get a better sense of the subjects’ omega-3 status,” Doug Cook, RDN , MHSc, author of 175 Best Superfood Blender Recipes and Nutrition for Canadians For Dummies, tells Eat This, Not That! “The omega-3 index reflects the long-term intake of omega-3 fatty acids. So a person might say, ‘I took two grams of fish oil or omega-3,’ but if their omega-3 index was low, we would know that the self-reported intake was inaccurate.”

Related: The #1 best juice to drink every day, says science

Shutterstock/Robert Kneschke

Still, this research supports the importance of omega-3 fatty acids in your system. They’ve been linked to a variety of positive health effects: reducing inflammation, boosting your immune system, reducing the risk of certain types of cancer, and even helping your skin, in addition to their various cognitive benefits.

“It’s important to make sure you’re getting the antioxidant vitamins and omega-3 fats the brain needs for its protection and peak function,” says Ngaire Hobbins, APD, chair of the Tasmanian branch of the Australian Association of Gerontology and author of Brain Body Food – The Ultimate Guide to Living Successfully Later in Life and Reducing the Risk of Dementia.

“These forms of vitamins A and E are found in brightly colored fruits, vegetables and whole grains, while nuts, seeds and oily fish also provide important omega-3 fats,” adds Hobbins. While it’s best to get nutrients from the foods you eat, supplementation can help make up the difference when you can’t.

If you’re looking for more foods to help you get your omega-3s the old-fashioned way, consider adding these 26 Best Omega-3 Foods to Your Diet to Fight Inflammation and Support Heart Health.

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Should You Work Out Everyday or Is There Such a Thing As Too Much Exercise?

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Especially in old age, exercise is indispensable to stay in shape, to increase well-being and to minimize the risk of illness.

Because of these benefits, some people might find that the more exercise incorporated into your daily routine, the better.

However, there is real concern that excessive exercise and overtraining can be a problem.

Newsweek spoke to the experts about whether you really should exercise every day.

Is there such a thing as too much exercise?

There’s real concern that excessive exercise and overtraining can be a problem
Photodjo/Getty Images

Professor Philip Chilibeck of the University of Saskatchewan College of Kinesiology believes that while there is too much exercise, the exact amount depends on “a number of factors”.

He told Newsweek that the minimum amount of exercise recommended for overall health is about 150 minutes of moderate/vigorous-intensity physical activity per week, including activities like brisk walking, jogging or biking.

He said: “This equates to just over 20 minutes a day. Most people will get additional benefits by expanding this to 100 minutes a day.

“If you’ve been exercising more intensely (e.g., high-intensity cycling like going up and down a hilly route), you can maximize your benefit at around 50 to 60 minutes a day.”

According to the expert, everything that goes beyond that should not only have no additional benefit, but even lead to “impairment of performance or health”.

However, he warned that this also depends on “a number of factors”, including genetics – with some people being able to handle greater levels of exercise – as well as diet and sleep.

Chilibeck said: “Someone who exercises extensively and intensely would need to ensure their diet contains sufficient calories to replace the calories expended during exercise.

“If they are trying to lose weight for their sport, they would need to make sure the weight loss is very gradual (i.e. a small calorie deficit per day).

“The composition of the food should also be good (ie sufficient protein, high quality [complex] carbohydrates [i.e. whole-grains or legumes], and essential fats [mainly from plant sources, for example, olive oil, or fatty fish, such as salmon, tuna, mackerel, or trout]).”

Sleep is also described as “an important factor”. with extra rest hours recommended for those who spend extra hours in the gym.

Chilibeck said: “We typically need about seven to nine hours of sleep a night for good health. Someone involved in intense exercise training would need a lot of sleep on the high end (i.e. nine hours a night). This allows for adequate rest. “

The effects of overtraining

You should exercise every day
Whether there is too much movement depends on various factors
Yacobchuk/Getty Images

Chilibeck added that while there is a lack of adequate research on the effects of excessive exercise on both sexes, there can be very real risks associated with it.

He said: “One of the dangers of overtraining or training with insufficient calories is a decreased release of some of the hormones important to our health.

“This has mainly been studied in female athletes because their estrogen production decreases and this is reflected in irregular or no menstrual periods.

“This low estrogen production can eventually lead to reduced bone mineral density and possibly an earlier onset of osteoporosis later in life.

“In men, overtraining can lead to decreased testosterone production, but this is less studied.”

Jinger Gottschall, exercise psychologist for the Wahoo SYSTM software platform, adds that overindulging in the gym can affect other hormones.

She said: “One of the most important stress hormones involved in exercise is cortisol. In terms of function, cortisol can help control blood sugar, regulate metabolism, and reduce inflammation.

“Short-term increases in cortisol levels have beneficial effects such as building, adapting, and repairing muscle.

“Long-term elevation has negative effects such as severe fatigue, joint pain, and mood disorders, which may develop into a condition known as overexertion.”

Hussain Abdeh, clinical director and chief pharmacist at Medicine Direct, adds that another risk of overexercising is the increased likelihood of injury.

He said: “The phrase ‘Feel the burn’ is definitely true and pushing yourself a little when you train can improve endurance and performance. However, neglecting recovery time can lead to injuries such as strains.

“The older you get, the more likely this is to happen. That’s because as we age our bodies require longer recovery times, so not giving our bodies rest could do a lot more harm than good.

“Excessive exercise after the age of 50 can lead to injuries that are difficult to recover from, making it difficult to play sports overall.”

And Lucy Arnold, former personal trainer and founder of activewear brand Lucy Locket Love, points out that daily exercise can impact mental health.

She said: “You can become obsessed with it and instead of enjoying the exercise and how it makes you feel, it can become a negative thing and create feelings of anxiety and excitement.

“You should make time to take care of your body, especially when you’re sick or injured, and enjoy exercise to get fit and healthy, and not get upset about it.”

You should exercise every day
One of the dangers of overtraining or training with insufficient calories is a decreased release of some of the hormones important to our health
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