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Hiking to Burn Fat and Calories

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Thirty-year-old Marylyn Connors from Newark, New Jersey, walked gingerly into the Ute Mountaineer Outdoor store in Aspen, Colorado. She had an expression of distress on her faintly sunburned face. Immediately she approached the retail counter stating, “I need to talk to someone in the hiking department.”

Behind the counter was the store’s hiking expert, known locally as “Dennis from the Ute.”  Dennis replied, “What can I do for you, Ma’am?”

Connors described how she had just been on a four-hour hike on the Continental Divide that put her about as far from a “Rocky Mountain High” as she could imagine. Her feet were bruised, ankles swollen, knees ached and her back had developed a sharp pain in the lower vertebrae.  On top of all that, she was hobbling around with quarter-sized blisters on the backs of her heels and now her vacation, in which she had been expecting to hike for days in the high country of Colorado, had suddenly become a walking nightmare. She came into the outdoor store looking for advice to get through the rest of the week without suffering more pain out on the trail; otherwise she would catch the next flight back to Newark.

According to Dennis from the Ute, Connor’s story is typical for many would-be trail hikers on vacation. “Some people come here looking for a workout. You can burn from 350 to 500 calories per hour hiking in the great outdoors. That’s true, but many people expect trail hiking to be just like the treadmill or stair climber they have been working out on back at home. But it’s a lot different.”

Loose soil, undulating terrain, variable walking surfaces and improper clothing choices can throw a monkey wrench into your workout. Yes, hiking trails can give you a great, pain-free, calorie-crunching workout, with the added bonus of fresh mountain air and amazing scenery – but if you don’t take a few precautions, you can find yourself miserable after only a few miles on the trail.

Dennis suggests three things a first-time hiker can do to avoid the pitfalls of pain for those who are more familiar with cardio machines than calluses: select the proper footwear, use trekking poles, and wear the proper clothing.

Footwear

Those comfy running shoes that are still clean and sparkling after many miles on the treadmill might be the obvious choice to bring out on the trail – but think again. “Your typical running shoe has a soft sole that does not give as much protection to your feet as you may think,” Dennis says. “Rocks have jagged edges that can stab up through soft soles, bruising the bottoms of your feet. Imagine a field of shark’s teeth trying to bite into your shoes and bang up into the your tender arches. Around here, they are not called the Rocky Mountains for nothing – you can’t avoid rocky trails.

But no matter where you hike, if you have rocks, running shoes just will not do the trick. What you need is some firm hiking shoes or boots with more substantial soles. Choose a hiking boot or shoe with a polyurethane sole that gives more protection to your feet; it will help you walk long and far without pain.

Trekking Poles

When hiking over rough terrain, four points of contact with the earth are better than two. Dennis says, “Trekking poles – similar to ski poles – can really help out hikers, especially people who are new to outdoor trails. If you work out on a treadmill or any type of elliptical or stair-climbing machine and are used to resting your hands on bars or handles of any kind, you are a strong candidate for trekking poles. Using poles on a hike can help you stay stabilized, just like you do on the cardio machines.

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“Trekking poles distribute weight more evenly, allowing the hiker to use the upper body as well as the lower body for balance. What we see around here, is that hikers who use poles have less pain in the ankles, knees, hips and lower back.”

Recent research backs up Dennis’ claims. According to a study in Britain, hikers using poles reported a lower perception of effort and reduced muscle pain and soreness during and after climbing 3,400-foot Mount Snowden in Wales.

In addition to adding stability and lowering discomfort, according to some small studies, trekking poles may actually increase the cardiovascular workload, because the upper body complements the work of the lower body.

Dennis from the Ute also adds there are many different kinds of poles with springs and shock absorbers and different angles to customize anyone’s style of hiking.

Proper Clothing

“Cotton kills” is the common phrase of hikers who are “in the know” says Dennis. According to Dennis from the Ute, clothing that is made out of cotton can cause more problems than a kitchen full of rats. “What people need are socks and undergarments that are made with quick-drying synthetic materials,” Dennis says. Cotton socks hold moisture and that moisture increases rubbing inside footwear, which causes blisters.

The “cotton kills” phrase holds true for most all hiking clothing. Instead of a 100 percent cotton hoodie and T-shirt for a hike, choose clothing that “wicks moisture away from the body and breathes” according to Dennis. Soft-shell wool and synthetic tops and rain jackets with underarm ventilation will help hikers feel comfortable and dry throughout their hikes without the chill and rubbing of material such as cotton. “It’s always better to be warm and dry, rather than cold and clammy,” he said.

One thing for certain about hiking in the great outdoors is that you don’t want to end up like Marylyn from Newark. Before you hit the trail, take the proper precautions, because your next trip to Aspen (or wherever you may choose to hit the trail) should be as carefree as can be.

References:

Talking of walking in three easy steps. Gait speed, hiking poles, and footwear. Harvard Health Letter March 2011 www.health.harvard.edu

Medicine Science Sports Exercise, 43: 140-145, 2011.

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The post Hiking to Burn Fat and Calories first appeared on FitnessRX for Women.

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Personal Trainer Advice

How to Find a Personal Trainer Database

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Before deciding to hire a personal trainer, make sure you're able to discuss your specific fitness goals with them. For example, if you're looking to lose weight, you should look for a trainer who specializes in nutrition and weight loss. Similarly, if you're recovering from an injury, you'll want to hire a trainer with a background in physical therapy or rehabilitation. Other common fitness goals include improving your immune system, improving balance, and getting out of your comfort zone. Your trainer should also be able to recommend specific workouts that will help you achieve those goals.

When choosing a personal trainer, it's important to find one who has accredited credentials. For example, a certified personal trainer can be a certified fitness trainer, certified in functional movement, or certified in strength and conditioning. Certified trainers are required to have completed extensive education and have earned certifications from professional bodies such as the National Strength and Conditioning Association, the National Federation of Professional Trainers, and the International Sports Sciences Association. You can find out if your prospective trainer is certified by checking their credentials and asking questions about their credentials. Avoid trainers who are uncertified or don't have any education.

You should also check if the trainer has good communication skills. Trainers should be able to explain the movements clearly and provide effective cues so you can maintain proper form. Some trainers even send a quick video demonstration of a move. If the trainer is unsure about a move, ask them to send it to you so you can see it in a real-life setting. It's always better to have a personal consultation with the trainer, rather than relying on a virtual one.

When choosing a personal trainer, it's important to choose a trainer who shares your goals and personality. If the trainer makes unrealistic promises or claims, you should not hire them. Remember, you won't achieve results overnight! It's better to hire a trainer with a positive attitude and an attitude that motivates you. It is also important to find a trainer who's specialized in your particular area.

When choosing a personal trainer, make sure they are certified by a reputable organization. If your trainer has a certificate from the National Council on Exercise (NCCA), then you can be sure they are knowledgeable in the field. Check out their website and social media accounts for certifications and other information. Moreover, you can ask the trainer for a copy of their certification.

While Instagram live workouts might appeal to some, a personal trainer can also lead small group workouts. It's easier to stay motivated when you work out with a group of people with similar goals. You may also be able to reach PRs and try new exercises if you have a trainer who regularly holds small group classes.

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https://onlineexerciseprograms.com/personal-trainer/review-of-the-equinox-personal-trainer-tiers/

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Review of the Equinox Personal Trainer Tiers

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Equinox personal trainers use the latest science to design individualized programs for clients. They work with clients in the fitness club or in their own homes. They are trained by industry professionals who have years of experience and can provide you with a customized program to meet your goals and get the results you desire.

You can choose from a wide range of membership plans and personal trainers at the Equinox gyms. The most expensive plan costs $500 per month, plus an initiation fee of $750. There is also a personal training fee of up to $150 per session. The gyms at Equinox are huge, with ample space to work out in comfort. The gym also offers a wide selection of complimentary classes for members.

Some customers have accused Equinox of predatory billing practices, and there are Federal Trade Commission records to support the complaints. For example, customers have complained that Equinox's cancellation policy is too restrictive, requiring a 45-day notice to cancel. This contradicts what salespeople promise. And it's not just the trainers who are upset.

Equinox is a popular fitness destination, with locations across the globe. It offers personal workout programs that are customized to fit your goals. The company also offers nutrition counseling and healthy eating tips. Members also have access to doctors who provide wellness coaching sessions. Additionally, the Equinox's personal trainers help with injury rehabilitation and weight loss.

Equinox Personal Trainers are certified through an educational program at the Equinox Fitness Training Institute. To become a Tier X coach, an Equinox personal trainer must have a degree in kinesiology or health and fitness management. Their programs are designed to help men build muscle mass and lean mass.

Equinox personal trainers charge between $110 and $160 per hour. However, the company offers free initial sessions for all new members, as well as unlimited group fitness classes. In addition to personal trainers, the Equinox gyms also have luxury facilities like a spa and a Kids' Club. Members also have access to tanning booths and massage chairs.

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Health Insurance For Personal Trainers and Coaches

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NSM Insurance Group, a specialty insurance brokerage, has agreed to be acquired by Carlyle Group Inc. for $1.78 billion in cash. The acquisition will increase White Mountain's adjusted book value by $280 per share. The Pennsylvania-based company offers insurance policies for businesses, trucks, nonprofits, and pets. It also provides behavioral health care insurance.

Personal trainers should consider getting insurance to protect themselves from liabilities that may arise as a result of their profession. Personal trainer insurance is a good choice for these professionals because it provides coverage for both professional liability and accident. Several insurance providers offer policies for personal trainers. The most basic policy, which costs $14 per month, covers up to $1 million in liability. Some policies offer an additional $2 million in liability coverage.

The National Academy of Sports Medicine (NASM) has several insurance programs to support their members. This includes policies for those who are certified, self-employed, or performing clinical trials. Since its 2015 acquisition of the Athletics and Fitness Association of America, NASM has prepared more than 500,000 personal trainer programs. One such program is NASM-GPTS, which includes 120 group personal training program templates, a digital group trainer course manual, and video demonstrations.

Another popular policy is Personal Trainer Insurance, which provides coverage for personal trainers and fitness professionals. This type of insurance protects a personal trainer or fitness professional from liability claims resulting from nutrition recommendations. The National Academy of Sports Medicine's personal trainer insurance program is available for individuals who wish to work with clients in fitness or sports-related environments.

NASM offers accident insurance, professional liability insurance, and public liability insurance to help personal trainers protect themselves in the event of a claim. Personal trainers are often paid hourly, so it is important to ensure that you're adequately covered if an accident occurs. This insurance may even cover injuries incurred during personal training sessions. If you are unsure about the best policy for your needs, you can check with NASM's insurance guide.

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