Resistance bands are a great way to assist you or your client in developing pull-up strength.  There are several varieties of bands available but the common theme is that they work by reducing the amount of body weight that you need to lift.

As the band stretches further it develops more tension and has the effect of making you feel “lighter”.  As you lift yourself higher the band becomes shorter and has less of a lifting effect.  Depending on how the band is used, such as putting your foot on the band and stretching it further or using your knee (applying less tension) as you get stronger, it will allow you to be more successful in achieving more sets and repetitions.  There are different colors associated with various resistance levels; the greater the tension the easier it is to do.  As you progress you would use the bands with less resistance requiring you to lift more of your own body weight.

Weight equivalent information from Power Systems:

Micro Mini / Orange bands = 2-6 lbs.
Mini / Red bands = 5-25 lbs.
Monster Mini / Black bands = 10-35 lbs.
Light / Purple bands = 30-50 lbs.
Average / Green bands = 65-85 lbs.
Strong / Blue bands = 80-100 lbs.
Monster / Black bands = up to 200 lbs.

The primary target areas for pull-ups (wide-grip & close-grip) involve movements around the shoulder, shoulder girdle and elbow; so in general the upper/mid back and arms will be affected the most.

Some websites that offer resistance bands:
www.rubberbanditz.com
www.performbetter.com
www.fwonline.com
www.powersystems.com

Just imagine it!

An interesting question was raised on our Facebook page recently and we thought we’d start a little discussion here.

The Question: What is your opinion on the Total Gym, Insanity Workout, Nintendo Wii, Xbox Kinect & the Pushup Pump. Are these helpful?

Here are some thoughts from our Head of Education in Boston, Ted Bertini:.

There are a few ways to look at this:

1. Are they helpful as a workout alternative to the gym and the “standard” equipment such as dumbbells, exercise classes, bands, etc.
2. Or are these options looking to be used in place of going to the gym?

As an accessory to regular workouts anything that keeps you moving is usually a positive.  However, if there is no trainer there to help show you how to do the exercise and to make sure you are performing the movements correctly (for your body) you may be at a greater risk of injury (i.e., muscle strain, excessive soreness, other..).   Maybe for a change in the same old routine they might be fine in the short term but as a stand-alone feature you will tire of them easily (especially if you are at home); then, what do you do?

Having goals of being safe, effective, and efficient in your workouts is the key.  Quick fix workouts or special tv promotions may not always be presented with your best interest in mind.  Many closets have become the final resting place for these products purchased with the best intentions of using them on a regular basis.

My kids wanted that Dance Dance Revolution for the Wii.  They may have used it 10 times in total; however we go to the gym or they play in sports every week.  Same for us…we have the home setup but use it sparingly.  If you go to the gym you are committing yourself to working out.  If you choose these at home “accessories” you might find that you have too many distractions and end up not exercising at all.  Ultimately, what keeps you engaged is the key. 

What do you think?  Please weigh in!

The importance of writing a 4-6 week program in advance of any training session is one of your keys to success as a personal trainer.

Trainers will argue that writing a program prior to collecting money is a waste of time.  FALSE!  Example: A builder must complete blueprints before he is hired to build a house. Would you hire someone that promised you a great house without any plans? If a potential client doesn’t buy their program initially, follow up with them after 4-6 weeks. If they have not achieved their fitness goals outlined with you, a new opportunity arises.

Many clients indicate that they want to lose fat and get stronger. To design and implement a successful program, its important to assess their strength and their body fat percentage to create a starting point – something to compare to as the client progresses.  Also what other goals do they have, they may want to prepare to run a marathon or tone up for the dreaded class reunion. Before any trainer can start to write a program they need a plan.  If an assessment of the client doesn’t happen, the plan becomes irrelevant to the client.

The program writing phase is arguably the most important component of personal training and the phase that personal trainers are most likely not to complete. We have clients and also have our own workouts; trying to remember our own workouts let alone another 20+ sessions a week – a tough task for most. If a program is not planned in advance and no notes have been taken in the form of a daily log, how can we be sure that our client is progressing? How can we create logical solutions to postural deviencies, or prescribe exercise that is relevant to our clients’ goals and needs? Not to mention the importance of remembering pre-existing conditions.

As stated earlier…Not using a program is like trying to build a house without any blueprints. It does not matter how great the builder is – if there are no blueprints, the plan is arbitrary. The builder is throwing a house together and hoping it stands.

As trainers, we have to take pride in what we do and represent our profession well. We shouldn’t be looking to sell “sessions” but rather looking to sell people on their achieving fitness dreams…sell them on their goal!

Yes, you may be the only trainer at your gym that has a program, but you are probably the trainer that has clients reaching their goals while doing it safely and injury free. Being a good trainer is about paying attention to details. So why is it important for trainers to write programs?  It comes down to one simple thing, it is what great trainers do!!