Most Frequently Asked Questions at Fit by Kim Personal Training Fitness Studio

Here are the top ten personal training fitness questions normally asked during a personal training fitness assessment and when starting a health and fitness training program.

  1. How often should I work out?
  2. What benefits can I gain from working out 4-5 times a week?
  3. How does a trainer know what my limits are?
  4. Is strength training important?
  5. How can signing with a Personal Trainer save me money?
  6. What is the best way of thinking when going into a weight loss program?
  7. How do I find my maximum heart rate to get great results?
  8. Is it possible to reverse Type II Diabetes?
  9. How important is protein and how much should I have everyday?
  10. What carbohydrates are good for you?

How often should I work out?
Statistics show that you should work out at least 3 times per week, 45 minutes to an hour per workout. To get the full maximum benefit, you should work out 4-5 times per week for 1 hour per workout.

What benefits can I gain from working out 4-5 times a week?
There are many benefits to working out this often. You will become stronger, more balanced, and over all just feel better. You can also save money by not having to visit the doctor and pharmacies as often. You should always have your annual checkups; however, wouldn’t it be great to hear “Good Job” from your doctor other than, “I need you to start testing your blood sugar levels.”

How does a trainer know what my limits are?
A good Certified Personal Trainer will conduct a fitness assessment test on each client. No client is the same; everyone has different physical issues and requirements. You will fill out a health assessment questionnaire and be put through an endurance test. Once the Certified Personal Trainer collects the information, she or he will then set up your exercise program.

Is strength training important?
Can’t I just do my regular cardio work out and get the same benefit? YES strength training is very important to your work out, at least 3 times per week. This helps you create lean muscles that help you burn fat when you are not working out. Cardio is also very important and you should mix cardio with your strength training every time you work out.

No Excuses

I spend a lot of money on health care, can signing with a Certified Personal Trainer save me money and not just add more cost?
The average person can spend as much as $8,000 on insurance (or as little as $3,500 depending on if you share cost with your employer). This is just on your premiums alone. You then have the added cost of copay’s or co-insurance, deductibles, etc. Signing with a Certified Personal Trainer (or just joining a gym [that means actually going to the gym and working out]) can help you keep your copay’s in your pocket. A Certified Personal Trainer helps keep you accountable to your fitness goals. By being accountable to yourself and your Certified Personal Trainer, you will be less likely to “skip” your workouts. Obesity is the number one killer in America right now, being fit is your best defense and is the most effective way to put money back into your pocket.

The best way of thinking when going into a weight loss program?
The first and most important thing to know is that 70% of achieving your goal is diet. It must be changed to see any results. Exercise is only 30% of the whole equation—an extremely important and vital 30% for the overall fitness of your body. You cannot go into any workout program expecting to lose weight if you do not start changing to a smarter way of eating. Remember there is NO quick fix, no matter what you read or hear; they do not exist.

How do I find my maximum heart rate to get great results?
To find your maximum heart rate, you need to follow this formula.

220 (the normal heart rate as a new born)
(-) minus your age
Example: 220 – 44 = 176 (maximum heart rate)
If you want to achieve 60% of your maximum heart rate during your workout, take your total maximum heart rate and multiply it by .60.
Example: 176 x .60 = 105 (60% of your maximum heart rate)
To achieve 80% of your maximum heart rate during your workout, take your total maximum heart rate and multiply it by .80.
Example: 176 x .80 = 140 (80% of your maximum heart rate)
These are the targets you want to look for when working out. Our targets change as we get into more intense workouts. However, 70% of a client’s maximum heart rate during a “Fit by Kim” workout is the average for most clients.
Example: 176 x .70 = 123 (70% of your maximum heart rate)

Is it possible to reverse Type II Diabetes?
Yes this is true. Type II Diabetes can be reversed with proper diet and regular workout routines. By learning how to properly workout and making changes to your diet, you can reverse Type II Diabetes. You can also lower your blood pressure, lower your cholesterol, and come off the medications you never wanted to be put on to begin with.

How important is protein and how much should I have every day?
Protein is very important to our diets. It should be 10-15% of your daily intake. Protein helps our bodies in many ways. It builds lean muscle and helps in muscle repair after a strenuous workout. It even works as a fat burner when you are in your most relaxed state. As you build the lean muscles in your body, you are turning them into your own personal fat burners.

What carbohydrates are good for you?
Should I even eat them at all? Carbohydrates are also very important to our diets. What you want to do is make sure you are choosing the right ones. Grains, vegetables, and fruits are excellent sources of complex carbohydrates. You should consume 55-60% of high-nutrient complex carbohydrates from your total calorie intake daily. The last 10% or less should come from simple sugars that are low nutrient carbohydrates.