Personal Training For Obese Clients – And with the National Health and Nutrition Examination Survey finding that, on average, 2 in 3 U.S. adults are overweight or obese, it’s imperative that we share more information about how to empower people through diet and exercise. What changes can be made safely? Change your life and improve your health naturally. Going to the gym can be intimidating, but especially if you feel out of place at first, likely to be judged and uncomfortably aware of your lack of exercise knowledge. Here are ten recommended exercises to get you started, boost your confidence, and keep the important things like your knees and back healthy and happy!
Squats are a great functional exercise for people of all sizes. We use this movement pattern every day – getting in and out of the car, sitting in a chair and sitting on the toilet are just a few examples. Those with knee problems can use hip bridges instead of squats if squats cannot be performed without pain. Squats target your glutes, quadriceps, and hamstrings and strengthen your core. For beginners, start by squatting on a box, chair, or bench.
Personal Training For Obese Clients
The hip bridge is another lower body exercise that is great for people with knee problems. They target your glutes, hamstrings, and recruit your spinal muscles and erector muscles. There are many variations and ways to do the hip bridge, but the classic hip bridge is a good place to start.
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The plank is an essential exercise for anyone looking to get a stronger body. Your core is an integral part of your daily function and stability, and is what protects and stabilizes your back, so strengthening this area is especially important for people with back pain. Planks target your abs, glutes, hip adductors, and obliques.
A bear or tiger crawl may not be part of your daily routine, but it is a great addition to it! Crawling targets your torso, and because you’re moving, it requires more work to keep you stable. In addition to your core, crawling works your arms, shoulders, and chest.
Sit-ups are a safe and comfortable way to target your back muscles. These bands are great for the gym, home and travel. Classes are especially good for those who spend a lot of time sitting at a desk or who generally tend to have a kyphosis posture.
Bar pull-ups are another great exercise for the mid-back and shoulders and help strengthen the scapular reflexors. Band pull-ups target the traps, rhomboids and posterior deltoids.
Of The Best Exercises For Overweight People
It’s deceptively easy to wear, but it’s as effective and practical as they come! Farmers activate almost every muscle group, the entire core, back, arms, wrists and hands are engaged, the legs fuel your gait, while your cardiovascular system works – burning fat and lean muscle.
Bird dogs are one of the best exercises to safely strengthen and stabilize the torso and back. These muscles primarily use the abdominal muscles, erector spinae, and buttocks.
Deadlifts are a great option because they build abdominal strength and reduce stress on the hips. The main muscles used are the transverse abdominis, multifidus, diaphragm, and pelvic floor.
Downdog is a yoga staple and for good reason! It’s a gentle way to stretch your spine, shoulders, hips, hamstrings and calves while opening your chest, promoting good posture and improving mobility.
Emphasizing Weight Neutral Fitness
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Everything you need to know from acupuncture to yoga in this fantastic reference resource. Once you join Pure Living Nashville, you will receive the link to download it. You know them well – your obese clients who have tried everything: weight-loss meal programs, fat-burning pills, crash diets, and gym memberships. Nothing worked for a very long time. When they came to your door, there was little self-efficacy to show for their sincere efforts to change.
More than anything else, you want to help them get through the crisis and adopt a healthy lifestyle they can maintain. But how do you do it?
In the context of exercise, the American Council on Exercise defines self-efficacy as “belief in one’s ability to successfully engage in a physical activity program” (ACE 2010). In other words, self-efficacy is the perception we have of our ability to change or perform behaviors such as physical activity or eating habits.
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Past experience is a good indicator of a client’s current state of self-efficacy. Clients who have had exercise success in the past are likely to have higher self-efficacy regarding their ability to exercise successfully in the future. Conversely, a history of failed attempts typically leads to low self-efficacy and negative self-esteem—which overweight and obese clients attribute to their physical appearance. They feel frustrated and confused because their expectations have not been met. This weakened state of mind prompts them to try more quick fixes, like the “lose 10 pounds in 2 weeks” workout or dieting — but when they mindfully regain the weight, their self-efficacy diminishes. They decide that diet and exercise aren’t helping. The more they believe this, the more difficult it becomes for them to make positive, lasting changes in their lifestyle. They may even lose interest in trying.
If you have the opportunity to work with these clients, start by finding out what their big goals really mean to them; redirecting them to smaller goals; And demystify many of their assumptions about health, fitness and nutrition.
The biggest benefits come from the smallest changes. Obese and overweight clients have bigger goals, which often include losing weight for overall health or looking better for a specific event (such as a wedding or vacation). A timeline for a long-term goal, like losing 100 pounds, is a great cycle, but achieving that overall goal requires several lifestyle progression steps. These steps, or mini-cycles, involve short-term goals. Mini courses usually last 1 to 4 weeks.
The purpose of a mini-course with short-term goals is to create changes that the client considers achievable – thus increasing self-efficacy. When evaluating traditional customers, it is common that they will need to make changes moving forward. Don’t bombard difficult clients with a list full of changes you need to make all at once. Trying to put in too much effort will not increase their self-efficacy. They will understand that being healthy is very difficult and may feel defeated if they do not meet your expectations.
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Get down to the customer level to see what can be achieved. It’s easy to find small goals: drink more water, add more vegetables to your diet, take the dog for a family walk on the weekend. To find the true meaning behind a client’s larger goals and set achievable goals in their current life, “dig deep” by conducting an in-depth assessment and asking open-ended questions (see “Talking to the Client”).
There are many ways to increase self-efficacy in and out of the gym. Partner games, interacting with customers, and promoting achievements are three effective ways to break down negative barriers.
Partner games and exercises keep the fun theme and emphasize that exercise is fun and not repetitive “work.” It’s common to see clients smiling and laughing, which increases the likelihood that they will associate exercise with a positive experience. Try these simple, doable partner games and exercises:
A one-on-one conversation with a client can help you determine their true goals and allow you to determine the best way forward. Ask open-ended questions and learn from customers’ answers. For example:
Obese Woman Training In Fitness Club Stock Photo
Coach: So I understand you want to lose weight. What would be different in your life if you could lose weight?
Client: I recently took a flight and it was difficult to walk down the aisle and the seat was very uncomfortable which made me feel like I needed to lose weight. I love traveling but I avoid it because traveling is uncomfortable.
Coach: Thank you. I see you have a busy schedule. When do you think you can get some exercise?
Client: My goal is to work with you two days a week and two or three days my own for about one hour each. It depends on the week, as I work on call on the night shift.
Obese Woman Doing Sit Ups With Personal Trainer Stock Photo
Trainer: Yes, work responsibilities are very understandable and together we will meet your schedule requirements. I see you listed some dietary concerns and requirements. I think it’s best to go ahead and schedule an appointment for next week, as we had planned, and then discuss your dietary concerns. In the meantime, please think about the habit you would like to change and how it has affected your health.
When clients lack confidence in their abilities, it is important to reinforce their best efforts and accomplishments with recognition. Prices for small achievements contribute to increased self-efficacy. Providing positive feedback—such as “Look how far you’ve come” or “You should be proud of your accomplishments on the scale”—strengthens communication of the client’s progress.
Like any fitness or health professional, you have your own style of working with clients. Whatever your style, it’s important to be shy or avoidant
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