Tag: kids-and-weight-lifting

It’s Ask the Trainer time again, and answering your questions this month is Personal Trainer Justin Bradt.

Justin’s interest in fitness began when he was 12 years old. He wrestled in middle school and high school, and he studied Physical Education at MCC. He graduated from SUNY Brockport with a degree in Exercise Physiology, and he’s been at Midtown for one year.

Kristi: What do you like best about your job?

Justin: I get to change people’s lives. I love giving people confidence in themselves, and showing them that they are far more capable than they think they are.

Reader Question: I’ve recently discovered that I’m pregnant, and I don’t want to give up my regular workouts. I usually do yoga twice a week, free weights twice a week, and cardio machines once a week. Can I keep up my routine?

Justin: Certainly! The best thing you can do is monitor everything you do. Take note of your intensity level during cardiovascular exercise, and especially your heart rate during these exercises. If you are new to working out, you should keep your heart rate at 140 beats (or under) per minute, and 160 beats per minute if you are advanced in terms of cardiovascular fitness.

With free weights or resistance training, 2-3 times a week is preferred, with a repetition rate of 12-15 (sorry no one-rep maxes or power-lifting!). However there are certain exercises to avoid after the 12^th week of pregnancy, including anything in the supine (on back) or prone (on stomach) position. In relation to yoga, you should consider avoiding inversion as well.

Reader Question: I’m interested in becoming a personal trainer. Do you have any advice? How do you get started?

Justin: Education, education, education. Knowing human mechanics and movement differentiates between a good trainer and a great trainer. A great trainer is a master of human movement, and can recognize not only when his/her client is performing a movement incorrectly, but also why it’s incorrect. Additionally, a great trainer should be able to include exercises or movements to help correct any imbalances.

The next step is picking the right certification. If you Google “personal training certification,” you will get roughly 7 million results. Most of the organizations will get you the certification, but offer very little education.

My advice is to go with a reputable organization such as ACE, ACSM, or NASM, all of which offer certification with a strong knowledge background, and are highly recognized. Do a little research and pick the one you think best fits your needs.

The last step is to figure out if you want to work independently or for a business. There are pros and cons for both: If you’re independent, your potential client base is larger because it isn’t limited by membership, but you’ll also need a facility and exercise equipment, which can are costly.

Working as a trainer within a business (and specifically at Midtown) has one of the greatest advantages, and that is: We are a team. Because of this, our ability to grow and develop as individuals is greatly enhanced. We are able to bounce ideas off each other, which allows our potentials to be much great than if we worked independently. I have learned a great deal from the other trainers here at the club, and I would be nowhere near where I am now if I didn’t have them as a team.

Reader Question: My 12-year-old son is a wrestler, and his coach is encouraging him to lift weights. I’m not sure this is safe. What’s your advice?

Justin: The best thing your son can do is incorporate some resistance training, and your concerns for safety are appropriate. Correct form and progression must be established or serious injury can occur. A trainer can help establish these things and teach proper technique and correct small mistakes before they become big ones.

Reader Question: I’ve seen other members working out with trainers, and it’s something I want to do to tone up. How do I pick the right trainer? Does each trainer specialize in something different?

Justin: Each of the trainers does specialize in certain areas, but any of the trainers can handle pretty much anything that is thrown at them. To help you pick the trainer for you, I will list some questions that may help narrow your decision.

1)      Gender. Would you like to train with a male or female trainer?

2)      Age. Would you want a trainer that is close to your age?

3)      Energy level. If you are a high-energy person, then a high-energy trainer would make the best fit.

Lastly, take a look at the back wall near the entrance to the weight room. Trainer photos and profiles appear there, along with the areas in which they specialize.  You can also contact Sam Owens, our Fitness Director, at sam.owens@midtown.com. He can help set you up with the right trainer.

Note from Kristi: You can also find trainer profiles here.

Reader Question: My upper-body strength is really poor. I am an avid cyclist, and take spinning, but I need to improve my core and arm strength. What do you recommend I do?

Justin: This question is difficult to answer because what might feel like poor arm and core strength might actually be improper posture during exercise. Without seeing how you are performing, it is difficult to pinpoint exactly where your weakness lies.

 A couple core exercises that might help you are the plank hold (forearm bridge) and high-to-low plank march (going from forearm bridge to push-up position and back down). The last thing you can do is during a spinning class, position yourself next to a mirror so you can see your posture. Pay attention to your shoulders, and if they are elevated, try to keep your shoulders away from your ears.

Thanks, Justin!

The trainers at the club are incredibly approachable. I ask them questions all the time, and they go out of their way to help me. 

But if you prefer an anonymous forum to have your fitness-related questions answered, this is it! Post your question as a comment to this post, or email it to me at kristi@meetme-atmidtown.com. If you email the question, I will ask it anonymously on your behalf, and post the question and answer (but not your name) on the next “Ask the Trainer” post. You do not need to be a member to ask a question.

What would you like to know?

(You can find past “Ask the Trainer” posts here.)