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What happens after an extended layoff - an observation

personal trainers at work personal training New Orleans

In the aftermath of hurricane Katrina our clients began trickling back into town, and there was a return to normalcy. They began scheduling appointments again. Most had not exercised in anywhere from 6 to 8 weeks.

I expected them to be weaker. I decided to conduct an experiment. I put them through their previous workout, and I did not lighten the weights. I did not offer them any added encouragement, I did not give them a target to reach, and I told them to stop at whatever point they wanted to.  It was a very interesting result.

Most all of the clients got all of their reps. Some were off a repetition, but that's about it. We were doing slow reps, so one repetition can take about 20 seconds. So in total they were off at most 20 seconds on a 90 to 120 second exercise. Within a workout or two they were totally back up to speed.

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The trainer said, "Just one more" six times

personal trainers at work personal training New Orleans

In 34 my years in the fitness industry, I have worked at lots of health clubs and have seen a lot of things. Some things are amazing, some bizarre, and some just stick in my mind as a teachable moment for me. This is one of those memories.

The trainer said to her “Just one more" six times. By the third extra rep the client’s form was shot, and she was almost standing up in the machine. By the fourth rep she was clearly panicked. By the fifth rep she looked over at me as if to say WFT! I just shrugged my shoulders.

The trainer had no idea what the client was capable of or how fatigued she was on that particular set. If he did know he would not have had to say “Just one more” six times.

He wasn't aware. A trainers should do more that set the weights, count the reps, and say “Just one more’ redundantly until the client can't move anymore.

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Sprint training for fat loss

personal trainers at work personal training New Orleans

From this study, High-Intensity Intermittent Exercise and Fat Loss comes this:

Dosage:

A thirty second all-out sprint of on a bike, recover at a reduced RPM, repeat four to six times. Do this three times a week for two to six weeks.

Results:

1. Increase both aerobic and anaerobic fitness.
2. Significantly lowers insulin resistance
3. Skeletal muscle adaptations that result in enhanced skeletal muscle fat oxidation