If you have a trainer that you meet with regularly or not so regularly you know it is important to get the most out of your time and money that you have invested. All too often clients come in unprepared to get the most of our their session. It essentially turns into wasted time for the client and the trainer.
It can be a myriad of factors some out of your control and some within your control that lead to not being 100% for the session. Today we are going to look at a few things that are crucial to getting the most our of your training. These will be tips to best prepare your body and also how to get the most out of your trainer when you are training.
These tips also apply to your workouts with friends or your own personal workout. It is important to be properly fueled and prepared every time you exercise.
Come to your session prepared, mentally and physically.
Sleep – It is always important to get a good nights sleep. I know it can be tough with things out of your control. However, if you shoot for six to eight hours your body will be rested and ready to take on the challenge of your workout.
Ideally the following hydration and food recommendations would occur up to two hours before your planned exercise session.
Hydrate – Drink water before your session and take sips about every 15 minutes while you are exercising. This is easier if you workout in the afternoon or evening. If you workout really early in the morning (Good for you!) try drinking a full glass of water once you wake up.
Proper Food – You can eat some healthy carbohydrates here. The following are some good options that are on the lighter side, low-fat or fat free greek or regular yogurt, oats, banana (add a little peanut or almond butter to it), a piece of whole grain bread with lunch meat.
If you only have a 5 – 10 minutes to eat something go with an apple or banana. Those fast digestions carbohydrates will help fuel your workout.
Foods to Avoid – You want to avoid foods with fats and also foods with too much protein. These foods take longer to digest and may make your stomach uncomfortable during intense exercise. Once you start exercising with a high intensity your blood flow goes to your muscles that are working. Thus, leaving the high fat food just sitting in your stomach like a rock. There is reduced blood flow to the stomach to break down this food while you workout.
Warmup – Get a warmup in before your session starts. They are important to making sure your body is ready to handle the demands you are about to place on it. If your trainer has you do specific movements to get ready, do those before you meet. This will save 5 minutes at the beginning of the session and you can be ready to jump right into the workout for the day! The warmup should get your heart rate up and maybe even have you sweating a little bit. It can be anything from walking up an incline, riding a stationary bike or running at a moderate pace.
Take advantage of every second with your trainer by getting this out of the way before your designated time slot!
Things to do during your workout.
Hydrate – As mentioned earlier it is important to stay hydrated! I recommend my clients take a small sip of water every 15 minutes. With this time table they stay hydrated but don’t drink so much water at once that they feel like there is an ocean in their stomach. We have all been there and that is not good when you are on your last ab set!
Ask Questions! – I encourage all my clients to ask questions about certain movements or as to why we are doing things in a certain order. If you have a trainer and you ask questions and they don’t know the answer……change trainers! You are paying for the session so use us as a knowledge base. Did your friend show you a great ab exercise and you want to know if it is effective? Ask! We are in this business to help educate you and help you along your fitness journey. Bring questions of all types and pepper some into your workout.
Stay Focused – It can be very easy to get sidetracked and begin talking about your weekend plans for 5 minutes. We have all done it and sometimes it just happens. However, try to keep that conversation as succinct as possible during your breaks. We program a lot of your workouts based on rest intervals so it is crucial you stay as close to those as possible to achieve your results.
Exercise is about feeling good and having fun. So meet up with your trainer or your friend or get in by yourself. Whichever method you choose, enjoy it! It is the hour of the day you get to focus all on yourself! Take advantage of the time to yourself and get healthy at the same time!
Fuel up and take on your workout!