First Workout

The toughest thing about a first workout is that we don’t have a lot of info about the client yet, that makes it tough to know their limits. Let the prospect know that you want an open line of communication and that they should tell you if something feels too easy or too hard. Once you determine that the prospect can ‘easily’ do an exercise, cease or modify the movement to bring the intensity level to appropriate levels. Workouts that are too easy or too hard will hurt the chances of them joining, which, in turn, limits our ability to help them. Body weight movements are great for 1st workouts because they are safe and can be easily modified (squat to K-squat, push-up to push-up off knees, cx assisted pull-up to lower assistance, reverse push-up etc…Intensity needs to be modified to your prospects ‘fitness level and lifting age’. Incorporating cardio-vascular bursts every 2-3 movements and getting the ‘dual’ benefit is advisable unless health or other details arise (see anaerobic threshold below). Do it consistently enough so they stay in the target zone. They should walk out of here thinking ‘that was the best workout I’ve ever had in my life! They should not be thinking ‘gosh, I could do that harder on my own or jeez, that was so hard I never want to go back.’ Read the notes in the computer and in their chart. Greet at door. Shake hands, introduce yourself and walk them all the way in-have them fill out and sign waiver. After you review it and make notations on the questions where the YES was checked, you have to sign it. Show into locker room (help them put on the heart monitor). When they are dressed, ask about any limitations, and clarify their current fitness level. If no serious limitations… Ask if they’ve ever been on a treadmill before you instruct them to get on treadmill (always walk/no run). If no contraindications, you may consider the following: After 2-3 minutes start increasing the intensity until they are winded ( I suggest increasing the grade by 2% or the speed by .5 MPH every 1:30) Gradually increase elevation and speed every minute or so until they get to their anaerobic threshold (they have to take a breath a couple times to finish a sentence). This should take less than 10 minutes. Have them hold the handrails, step to the sides so you can easily measure their pulse. Record their pulse (this is the pulse that you should keep them slightly below so that they get a maximized but safe workout). Cool them down for 2-3 minutes, instruct them to get water and start the resistance with active rest program. Workout- focus on – slow techniques (4 counts concentric and 4 counts eccentric) to make it safe and to help the ‘feel’ the muscles they are working Demonstrate every movement for a rep or two, explaining where the muscle is and how the exercise applies to real life. Breathing, exhaling on exertion (releasing the stress of the outside world through exhale) Perfect form (spinal integrity, 4 /4 pace, isolation) Posture- teach ideal skeletal alignment for exercise Mental focus: touch each muscle briefly (except gluteus and adductors) to help client ‘link’ their mind to the muscle Stretch –tell the client that stretching induces relaxation, please encourage client to not talk – help them relax! After the workout: ask if they have any questions – answer what you know – write down notes so MG or Freddie can address their questions or concerns. Introduce to Mike George. Give a brief run-down of the prospects performance (make sure to include developmental objectives). Please excuse yourself by saying that “Mike will take care of you from here, I’ll see you again at your next session (and shake hands). If MG is not here, your main objective is to get the prospect on to the next step. The easiest way to do this is to say ‘please allow me to recommend the best way to move forward… Suggest scheduling a ‘tentative’ vitals session (explain what the vitals are) so they can meet with Mike and we can get started. At least this way, something is in the schedule! Leave written scheduling info with control desk if no one is there.