"I remember how a few years ago, as a senior coach at an elite fitness club in Moscow, I drew attention to the work of one of my subordinates," says our expert, the editor of Men's Health and the author of the book "Fitness for the smart" Dmitry Smirnov. - My desk with a computer was then right in the hall, next to one of the simulators. Clients changed every hour: they were women and men of different ages and levels of physical fitness. But the coach never changed his weight on the simulator. The most interesting, he wanted to displease me, because he enjoyed success and sincerely considered himself a good specialist. " You say nonsense?
Here's another example. One girl (let's call her Olya) was engaged with an excellent coach, she thought. Olya had a health problem - a spinal hernia, and the instructor knew about it. When the client complained of terrible pain while squatting with the barbell, the coach led her to stretch on the bar. The pain did not stop, but Olya did not have time to talk about it, as the instructor again forced her to squat.
Then the girl learned that she was walking on the razor's edge: squats created an axial load on the spine - that is, hernia, and, in addition to this, the spine was very roughly stretched on the horizontal bar. Fortunately, Olga managed to say goodbye to this trainer before she got injured, but the risk of crippling was extremely high. The cases described are not unpleasant exceptions and not even a rarity. The main "dignity" of all non-professional coaches is a lack of knowledge. Usually the guys simply do not know that they are doing something wrong, or frankly they are trashy. Meanwhile, expert observations show that most of the women (and men) engaged in the gym on their own do the exercises wrongly and can not achieve the desired results for a long time. It means that you are even more evil for yourself than the worst coach. What to do? Search for your ideal using the "point selection" method, having previously read this article.
1. Where to look for a coach?
Choose a fitness club. The least risky option is well-established institutions. Large networks value their reputation - they conduct a strict selection of employees. And the good specialists themselves, as a rule, tend to work in solid companies. If such clubs are out of the zone of your access, go on scouting for battle - practice in different places, and at the same time talk with the girls in the locker room: regular visitors of the club can give guidance to a good pro.
Administer an interrogation with an addiction. First, do not be shy to ask where your potential candidate studied. The right to work as a coach gives a diploma of a sports or medical college (the first option is preferable). Of course, the "crust", even with a difference, is not a sign of quality. But the coach without a special education is just a cat in a poke. The most famous of the Moscow physical education universities are the Russian State University of Physical Culture, Sports, Youth and Tourism (GTSOLIFK), the Moscow State Academy of Physical Culture (MGAFC), the Physical Education Department of the Moscow State Pedagogical University (MPGU).
In addition, if the club conducts regular training and attestation of employees (independently or with the involvement of specialists from such organizations as the Pilates Institute, the Fitness Professionals Association (FPA), the Federation of Fitness Aerobics of Russia (FFAR), its staff is objectively higher than in others. When you are offered a certain coach, ask how many years he is in the profession. Practice shows that five years of experience - the time for which the expert usually manages to pass through the fire, copper pipes and injuries of your predecessors. The main thing is that during this time he does not lose interest in his work. Plus, the "green" coach - in his diligence and enthusiasm: the lack of experience especially enthusiastic will compensate for the increased attention to you and your body. But bear in mind that for him you will be a guinea pig. Many clubs start newcomers to the hall with little or no preparation.
2. Evaluate the coach at a glance
Appearance. As we know, is deceptive. Therefore, if you get a sympathetic in great physical shape, pull yourself together and try to reason with sober. Firstly, he is paid to attract clients - including his unearthly beauty. Moreover, a pleasant appearance can be one of the conditions for the reception of a coach for work. Secondly, the model type can be the result of genetics, playing sports in the "first youth" and, finally, even abuse of prohibited drugs.
Playing with muscles and a radiant smile is a pleasant sight, but a cheap argument. It is better to pay attention to how his customers look. First lesson. First of all, the personal instructor should ask you in detail about the state of health, previously received injuries and experience. Do not be scared if the coach looks at your pupils, bags under your eyes or complexion, and asks you to measure the pressure. If he additionally tests you, for example, on flexibility, - before you is a rare in every sense find.
If, at the first training session, the instructor exhausts you through all gym equipment before exhaustion, he hardly understands what he is doing. You need to start with light exercises that will allow him to appreciate your strengths and potential, and only then gradually increase the load. The same goes for the training program. Making it on the go is an unacceptable luxury. A good pro will propose to work out a week in an arbitrary order, and then he will draw up a plan for further studies.
Continue the observation. To understand whether the right loads and exercises, he offers you, it will be difficult. But there are two reasons for you to be alert. The first is a feeling of deja vu, as if you've been practicing the same scenario for the whole eternity. The second is the appearance of pain during class. If you feel unwell, consult with other instructors or a doctor.
3. Explain your problems to the instructor.
Tell him everything. Not about a new boyfriend or a girlfriend's dress, but about your well-being, including mood swings, pain, sleep disturbances, diet. Do not be embarrassed by uncomfortable questions and never lie. Experts like to tell how girls secretly eat sweet, and then make claims to fitness instructors.
Do not think that you are smarter than him. When you come to yoga class, you do not explain the guru, what do you want and how should he deal with you? The same is true here. Get used to the idea - you are not a professional and, therefore, you can not fully understand what you need. If you really want, describe to him the figure of your dreams, but stop here and do what they tell you.
Participate in the process. Any, even carefully designed personal program is still only a guess. To understand how much the coach has guessed, only you can, and a good instructor will be happy to receive feedback from you. Just hold yourself in hand and do not brush away from each unconvicted exercise. Remember that you come to work in the gym, and do not rest. Do not require a food program from him. Only a nutritionist can develop it. The coach can give general recommendations, explain what is being eaten with, but it is not his duty and, incidentally, not his professional competence.
No flirting, only business. Imagine a picture: you came to see a doctor and begin to flirt with him and hint at the continuation of the relationship. Do you think he will treat you well? It's the same with the coach. So it was decided "on the beach," which is more important to you: flirtation or figure. In this case, if suddenly you categorically do not like each other, open the article from the beginning and start looking for another satellite. Tortures are only lessons with the world-class pro.
Check your fitness trainer
Talking with the coach in between the approaches, setting him a mini-exam for professionalism - put these five questions into the conversation:
1. Do I need to take sports nutrition / supplements?
The correct answer is: "No!"
A good coach will not recommend anything like this at least for the first six months under any pretext. Very good - never will advise anything, except for usual multivitamins and omega-3 fats.
2. And will you show me the program of our training for the next month?
The correct answer is: "Yes, of course!"
The main part of the job of a personal instructor is not to drive you from the projectile to the shell, but in planning future loads and analyzing the work done. If he does not record anything and does not plan on training ahead, this is a very bad sign.
3. Do you train yourself?
The correct answer is: "I train all the time, damn it!"
A truly enthusiastic specialist is constantly working on himself, and for wear: before or after a 10-12-hour working day when clients do not see. This gives him additional energy to work and new methodological ideas, which he will happily share with you.
4. Can I chat with other customers?
The correct answer is: "Of course!" The
coach, from whom everyone is delighted, will be only glad to introduce you to these all. Recommendations from former employers - also a point in his favor. If your interviewee pricked up, maybe he is not able to show you even one of his admirers.
5. What do I need for training?
Correct answer: "Individual pulse monitor"
An experienced instructor more than once pumped out from fainting of his (or others') visitors. You can lose consciousness not only for him, but also for your own fault: for example, if you do not tell him about your nervous breakdown or a new diet. The coach is not a telepath, but on the pulse monitor he immediately understands what level of stress you are going to overcome today. If, after looking at the testimony after the first two or three approaches, he will send you home - leave without a sound.
5 things you should not let him
1. Switch to "you" at once and without your permission.
There is a danger that he deliberately tries to dull your vigilance with his charm and chatter, so that you will forget about the results. In addition, the friendly manner of communication can "corrupt" you: he will relax and stop trying to impress you as a professional, and you - for example, start late and slip.
2. To touch you for "soft places".
It turns out that the professional coaches have a prescribed regulation of allowed touches. So, he can touch only to the places of "exit bones": with the control of hands or body insurance - for elbows, collarbones, brushes and lower ribs; with the movement of the pelvis and legs - behind the knees, the outer part of the ankles and the hip joint. An instructor who strives to grab you by the belly, waist, buttocks, inner thigh or, say, chest, is a layman or who understands who.
3. Train you on the same plan for more than a month and a half.
Any program almost completely loses its effectiveness after four to six weeks of regular classes.
4. Skip a warm-up, even if one of you is late or in a hurry.
It is better not to complete the main part of the training, rather than risk earning an injury.
5. Do not let you rest.
He must "let" you out of the gym for at least a few days. Scheduled rest is an obligatory component of a competently written training process.