Tag: resistance-bands

Paul Torcello has a five-year history with Midtown. After graduating with a B.S. in Exercise Physiology from SUNY Brockport, Paul began working as a Fitness Department intern. Upon completion of the internship, Paul was hired as a personal trainer and has been working with clients for the past four years.

His favorite part of working as a trainer is helping goal-oriented clients achieve success through hard work and dedication.

Reader Question: With my work schedule, I usually make it to the club 4 times a week no earlier than 8pm. I do my workout, and by the time I leave at 10pm, I am wide awake when I need to get to bed to get up for work the next day. Unfortunately, early-morning workouts won’t fit with my schedule. How can I get in a good workout, but still wind down at the end of the day?

Paul: This is a common problem among hard-working individuals.  My advice is to emphasize the cool-down portion of the workout.  For example, try to end each workout with some form of relaxation, which could include stretching, yoga poses, or possibly hitting the steam room/sauna.  The key is not to run out of the gym in a hurry.  Push yourself really hard during your workout, and then take your time and cool down before leaving the club.  This may help combat that adrenaline rush you built throughout the workout.

Reader Question: I’ve seen some people doing exercises with resistance bands in the weight room. What’s the benefit of adding these to a workout routine?

Paul: The benefit of adding resistance bands to your routine is that it is a different form of exercise other than free weights or machines, which creates more variability in your workouts.  Resistance bands create constant muscular tension throughout the range of motion of an exercise, whereas free weights do not.  Another benefit is that the exercises can be done in small spaces, so you can perform them at home as well.  Bands are another effective training method to add to your routine.

Reader Question: My 13-year-old daughter wants to start working out with me on the weekend. She is of a slender build, and I’m concerned she’s going to lose too much weight. That said,  I want her to see that exercise is part of a healthy lifestyle. What kind of workout should she do?

Paul: Your daughter should start a workout routine involving both strength training and moderate cardiovascular exercise.  The strength training will not only help her keep muscle, but it will also help her build muscle to maintain a healthy structure. 

The cardio will obviously help her increase her fitness level , but moderation is important. A great option for your daughter would be to meet with a Personal Trainer, so she understands the importance of proper exercise/nutrition.   You and she could also try 2-on-1 training sessions.  The two of you would work together with one fitness professional.  This would allow your daughter to learn proper form, which will provide her with a strong foundation for progression.  This type of training will allow your daughter to receive correct fitness information, while training and spending time with you.

Reader Question: What are the benefits of adding protein powder to a smoothie? Should I add protein every time I get one, or just once and awhile?

Paul: The benefit to adding protein to a smoothie is simply to help you reach your daily protein requirements.  Protein helps muscle repair, recover, and grow after being broken down by exercise.  Individuals who work out frequently and intensely require more protein than sedentary people.  That said, you should consume enough protein to stimulate muscle recovery.

You should add protein to your drink only if you need it.  If you meet the daily requirement of protein, then you will not need to supplement with any additional protein. However, if your diet lacks the protein you need, then protein powder is an effective way of making up for what you don’t get through your normal diet.

Reader Question: I know trainers work out almost every day, so I am wondering  what’s the one exercise/piece of equipment that you, as a personal trainer, do or use every single day?

Paul: Honestly, there isn’t one particular exercise I believe should be done on a daily basis.  There are many important exercises and pieces of equipment, but they should not be done every day.  The body needs time to recover from exercise and doing something everyday can slow recovery and also create boredom.  The only exercise that may merit daily execution is light stretching to keep the body from becoming stiff or hurting the body’s mobility.

Thanks, Paul!

Do you have a question for one of the trainers? Nothing (or almost nothing!) is off-limits, so 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.

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

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