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Fitness science behind personal training

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Personal training uses the science of fitness to create tailored exercise programmes customised to each individual. This is to ensure the optimal health and performance outcomes. In this section, we will look at the fitness science behind personal training, including progression models, maintaining effective workouts, and the role of nutrition.

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Understanding training techniques​​​​​​​

 

 

 

 

 

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Firstly, we will start by exploring different training techniques. When it comes to personal training, there are 3 major training techniques you should understand: strength, cardio, and flexibility.

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Strength training

Strength training is one type of personal training technique. As the name suggests, it focuses on building strength, anaerobic endurance, and skeletal muscle size. Sometimes known as resistance training, strength training uses resistance to cause muscle contraction that helps build strength.

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One key concept of strength training is hypertrophy, which increases muscle size as a result of strength training. This can be achieved in 3 ways. The first is lifting heavy weights to create tension. Other methods include high repetitions with moderate loads and eccentric loading.

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Strength gain is another key concept of strength training. This seeks to improve agility through an exerted force. This can be done through neural adaptions (improving the brain’s ability to recruit muscles to contract and produce a certain movement) or muscle hypertrophy.

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4 main principles help determine the success of strength training:

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  • Progressive overload – gradually increasing resistance or intensity.

  • Specificity – aligning training to the specific goal.

  • Recovery – ensuring the muscles have time to repair and grow stronger.

  • Variation – changing exercises to prevent plateaus and supporting muscle adaption.

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Cardio training

Cardio training is another type of personal training technique. Unlike strength training, cardio training focuses on physical activity that increases heart rate for a sustained period. Sometimes known as cardiovascular or aerobic exercise, cardio training improves heart health, lung capacity, and overall fitness.

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Cardio training can involve a wide range of different exercises, including running, cycling, swimming, and jump ropes. High-intensity interval training (HITT) can also be used, which involves alternating between short and intense bursts of intense activity and rest.

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There are different intensity levels for cardio. Low intensity involves light activities, such as walking or cycling, that you can sustain for long periods. Moderate-intensity involves activities that raise your heart rate and breathing (such as jogging or brisk walking) while still being able to properly converse.

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High intensity involves activities such as fast running or HIIT. Depending on the intensity of the exercise will affect how long it needs to be sustained. Moderate-intensity exercise will require more time than high-intensity exercise to see any improvement.

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Flexibility training

Flexibility training is another training technique that seeks to improve someone’s range of motion (ROM) around the joints. This training is typically done to enhance physical performance, reduce injury risk, and reduce muscle stiffness or soreness.

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Many different types of flexibility training can be used. The first of these is static stretches. These are challenging but comfortable stretches that are sustained for up to a minute and are done after a workout.

 

Dynamic stretching is another type that involves active movements of the joints and muscles going through a full range of motion. This is typically done as a warm-up to prepare the muscles for any physical activity.

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There is also ballistic stretching that uses more powerful stretches by using body momentum from bouncing. This forces the body’s joint to move beyond its normal range of motion. However, this is less commonly used due to increased risk of injury.

 

Proprioceptive Neuromuscular Facilitation (PNF) is another type of stretching that involves using a combination of stretching and contracting of a certain muscle group. This can be a more effective method of improving flexibility.

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Active and passive stretching can also be used. Active stretching is where you use your muscles to give resistance to stretch another muscle. This is in contrast to passive stretching, which involves relaxing into a certain position to stretch your muscles.

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How personal trainers use progression models​​​​​​​

 

 

 

 

 

 

 

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Most personal trainers will use progression models as a way to track clients' progress towards achieving their fitness goals. The choice and how these progression models are implemented is affected by a wide range of factors:

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Initial assessment

From the very first session, a personal trainer will conduct an initial assessment to evaluate your current fitness level. They will also set baselines by establishing initial performance metrics that will be used to track progress further on.

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Goal setting

Goals will also be set as a way to monitor client progress. Each goal will be fully personalised based on the outcome of the initial assessment. These goals will be realistic, measurable and time-bound. These can be both short- and long-term to ensure steady progress and motivation.

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Training programme

Personal trainers can use progression models to structure workouts. Linear progression involves increasing intensity or volume over time, whereas non-linear progression varies intensity and volume throughout the week to reduce injury risk and prevent plateaus.

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Monitoring and adjustments

A personal trainer will track the progress of each of their clients through regular check-ins, fitness tests and workout observations. Depending on progress, a personal trainer can then make adjustments to a programme to ensure clients remain challenged while overcoming any changes.

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Recovery and rest

Scheduled rest is also incorporated to ensure clients have suitable rest periods for recovery and to prevent overtraining. Incorporating lighter activities or rest days for active recovery also helps ensure consistent progress without overload.

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Feedback

Giving clients continuous feedback ensures they stay motivated, while also ensuring proper form. Ensuring the rationale behind progression models is also explained to clients helping them to better understand the importance.

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Progressive overload

Progressive overload can involve making incremental increases to a workout by adding variety. Gradually increasing the intensity of workouts challenges the muscles and improves fitness over time. Adding variety also helps to target different muscle groups and prevent monotony.

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Personalisation

Personalisation is another progression model to help clients achieve fitness goals. This is done by tailoring progression models to each client’s needs, goals, and training responses. Adapting programmes for certain people (such as beginners or older adults) also ensures safety and effectiveness.

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How do personal trainers keep workouts effective?​​​​​​​​​​​​​​​​​​​

 

 

 

 

 

 

 

 

 

 

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One setback that can often occur in training is when workouts stop being effective. Whether it’s an unbalanced routine or a lack of challenge, ineffective workouts will reflect badly on progress. As such, several methods can ensure workouts remain effective:

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Workout variety

One of the best methods to ensure workouts remain effective is variety. Personal trainers will often alternate workout phases by changing or switching up exercises. This helps reduce boredom while also preventing plateaus and overtraining.

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Incorporating different exercise types can also help to keep workouts engaging, providing they align and support a client's fitness goals.

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Progressive overload

Progressive overload refers to gradually increasing the intensity or frequency of a training routine, such as gradually increasing the weight someone lifts. This is a method of strength or hypertrophy training that ensures continuous improvement whilst reducing the risk of injury.

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Technique correction

Personal trainers will often closely monitor the form of clients to ensure exercises are performed correctly. Teaching clients proper form keeps them engaged and learning, while also reducing the risk of injury and maximising effectiveness.

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Motivation

Motivation can also have a big impact on whether workouts remain effective. To ensure clients stay motivated, personal trainers will regularly check-in, providing encouragement and keeping them accountable. They can also boost morale by celebrating milestones and achievements.

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Flexibility

The fitness plan a personal trainer creates for each client will never be set in stone. Instead, these plans will be flexible depending on progress, setbacks, or changing goals. This ensures workouts continue to remain relevant yet challenging.

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Recovery and rest

Recovery and rest are also important elements to keep workouts effective. Incorporating rest days and recovery techniques helps support muscle repair and growth. This is just as important to prevent injury or burnout.

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What is the role of nutrition in a personal training programme?​​​​​

Nutrition can play an important role in personal training programmes. Nutrition directly impacts the effectiveness of exercises and overall health outcomes. As such, some personal trainers will also incorporate nutrition as part of their fitness plan.

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There are several key reasons why nutrition plays an important role in a personal training programme:

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Energy

Nutrition is a vital part of ensuring clients have the necessary calories to fuel workouts. Calorie intake is adjusted depending on the fitness goals to ensure either a surplus or deficit of calories. 3 macronutrients are a prime source of energy supply for workouts:

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  • Carbohydrates are a primary energy source, particularly for high-intensity workouts.

  • Proteins are essential for muscle repair, recovery, and growth.

  • Fats provide long-term energy while also supporting hormonal functions.

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Muscle recovery and growth

Nutrition in personal training can also be important for muscle recovery and growth. Proteins in particular can be beneficial for muscle repair as a result of any tissue breakdown that occurs from exercise. Certain amino acids, such as leucine, also play a role in muscle protein synthesis.

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Enhance performance

Ensuring proper nutrition also helps to enhance performance as the body has sufficient nutrients to perform optimally during workouts. Keeping well hydrated also helps maintain performance and prevent dehydration-related fatigue.

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Health and wellbeing

Correct nutrition in personal training is also essential for overall health. Micronutrients (vitamins and minerals) support immune function, bone health, and metabolic processes. Also, ensuring a balanced diet prevents deficiencies that can result in fatigue, decreased performance, or health issues.

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Training consistency

Ensuring a well-structured nutrition plan also supports a consistent adherence to the training programme. This is done by maintaining energy levels, reducing hunger, and promoting better recovery. As such, clients will find it easier to stick to the workout schedule.

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Further reading

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