Trying to decide if you should hire a personal trainer? Are they worth it, or are they just another frivolous expense that the rich and famous spend money on?

On the contrary, personal trainers are often very knowledgeable and can be instrumental in your overall exercise plan. A personal trainer can help you design a workout. He/she can work with you regularly — at home or at a health club — motivating you through each workout.

Consider hiring a personal trainer if you:

• want to reach a specific goal
• want to update your exercise program
• need motivation
• have been inactive and feel out of shape

A qualified trainer can assess your baseline level of fitness, set goals based on that assessment, and motivate you to adhere to the program so you can reach those goals. A good program should address exercise/fitness issues, but personal trainers should not offer to design a meal program unless that trainer is also a licensed dietician.

Most importantly, the program your personal trainer designs for you should, indeed, be "personalized"...ie., it should conform to your lifestyle. For example, several years ago, Oprah Winfrey hired Bob Greene as her personal trainer. He then had her running miles on Chicago roads at 5AM. For some, getting up this early to work out, and doing it in cold weather, may not be appealing. If so, you won't stick with your exercise plan long-term.

ACADEMIC DEGREES vs. CERTIFICATION

Consider this thought for a moment: If you don't know the answer to a question, how can you be sure that the answer someone gives you is correct? Unless you are knowledgeable in health sciences, you may be in this situation when dealing with a personal trainer. For example, if a muscle-bound body-builder tells you that you need protein supplements in order to "bulk up", is he right?

Not necessarily. Most people eat more protein each day than they need. This recommendation is not only incorrect, it is potentially harmful. So, when you are considering hiring a personal trainer, try to find one with a big "brain" over the guy who simply has big "muscles" Malek MH, et al. 2002).

It is important to evaluate the education and training of the person you hire. And don't confuse certification with an academic degree. Certification is an entirely different recognition than an academic degree. For example, most physicians hold both: the MD degree is granted by a college of medicine, but becoming "board-certified" is a process that occurs several years later in a physician's training. It requires an examination-certification process that is separate from the academic program that granted the MD degree. Becoming board-certified means that physician has met the standards of practice for that discipline, say, for example, cardiology or neurology.

CERTIFICATION PROGRAMS FOR PERSONAL TRAINERS

Though not nearly as sophisticated as the medical profession, certification standards for personal trainers have gotten better over the past decade or so. Unfortunately, due to an absence of government regulation, many certifying bodies exist. Your best bet is to find a trainer who is certified by one of the following groups:

• Aerobic and Fitness Association of America (AFAA)
• American College of Sports Medicine (ACSM)
• American Council on Exercise (ACE)
• Cooper Institute for Aerobics Research (CIAR)
• International Sports Sciences Association (ISSA)
• National Academy of Sports Medicine (NASM)
• National Council of Strength & Fitness (NCSF)
• National Federation of Professional Trainers (NFPT)
• National Strength and Conditioning Association (NSCA)

In March 2005, the International Health, Racquet and Sportsclub Association (IHRSA) adopted a resolution recommending that, beginning January 1, 2006, IHRSA clubs hire personal trainers holding at least one current certification from a certifying organization that has begun third-party accreditation of its certification procedure from an independent, experienced, and nationally recognized accrediting body. IHRSA has identified the National Commission on Certifying Agencies (NCCA) as an appropriate accreditation organization. All of the groups listed above are either accredited by, or, have applied for accreditation by, NCCA.

In other words, not only should your personal trainer be certified, but, that certification must come from an accredited organization.

A certification by any of the groups mentioned above shows that the trainer has demonstrated basic knowledge of anatomy and physiology, exercise prescription, nutrition, and responsibility to the client. CPR certification is generally required in order to sit for these exams. Also, most of the organizations that certify personal trainers require continuing education credits every year or two to keep certification current.

Finally, be wary of certification programs that allow the individual to take the exam at home. Some fringe agencies require only a 70% or higher score even though the exam is taken at home. There is no way to ensure that the trainer in question actually took the exam.

ACADEMIC DEGREES FOR PERSONAL TRAINERS

Even better, find a personal trainer that holds an academic degree in an exercise- or health-related field. In general, if your personal trainer has earned an academic degree in kinesiology, exercise physiology, physical education or other field of exercise science or sports medicine, you will be better off than simply pumping iron with a body-builder or retired athlete. If your trainer holds an academic degree like this, he/she probably has a solid background in human anatomy, physiology, biomechanics, etc.

And years of experience in the gym is no substitute. In 2001, researchers at UCLA examined the knowledge of 115 fitness professionals in the areas of general training concepts, health screening, testing protocols, exercise prescription, and nutrition. They found that those who held an academic degree performed better than those who didn't. Also, years of experience in the gym did not predict a trainer's level of knowledge (Malek MH, et al. 2002).

As of April 2006, only one university, Purdue University (West Lafayette, IN) offers a 4-yr degree in personal fitness training. (Information on this program can be found at: Purdue University.)

QUESTIONS TO ASK WHEN INTERVIEWING A PERSONAL TRAINER

•What academic degrees do you hold? When and from what college or university were they obtained?

•Are you certified as a personal trainer? When and from what organization did you obtain your certification?

•Are you also certified in cardiopulmonary resuscitation (CPR) and first aid?

•How long have you been providing personal training? Can you provide references from other clients?

•What health, exercise, fitness, or medical literature do you read?

•Show me how you will keep track of my progress.

•How will you ensure confidentiality of my personal health information?

•Do you have liability insurance?

•Do you sell supplements?

•What are your cancellation policies, billing procedures and any other policies?

OTHER THINGS TO CONSIDER

Some other issues you should consider include:

•Are the fees within your budget? Trainers charge a broad range of fees depending on their experience, the length of workout and location.  In the US, most personal trainers charge $50-100 per hour.

•Will you have other expenses in order to carry-out the fitness plan? For example, will you have to buy free weights, a mountain bike, trail-running shoes, books, or a computer program?

•Does the trainer listen to what you want and communicate well with you? Is the trainer willing to explain the reasoning behind the plan he/she designs for you?  Do you feel you will get along well with the trainer?

•Is the trainer interested in helping you maintain a balanced, healthy lifestyle in addition to making you work out?

WHAT TO EXPECT FROM A PERSONAL TRAINER

During the first meeting, the trainer should explore your health history, fitness goals, and any exercise preferences. The initial interview and tests will govern the type of exercise, equipment, and level of intensity that are used. You may also be asked to complete several forms:

•Informed Consent: This should outline the benefits and risks of engaging in an exercise program and state that you accept these conditions without any deceit or coercion. It is required by law where program participants may be exposed to some type of harm, be it physical, psychological, or other.

•Health History Form: This form will contain questions regarding past and current medical problems, family history of disease, and possible risk factors which are contraindicated with exercise.

•Physician Approval: A good trainer will require written approval from a physician for males > 45 yrs, females > 55 yrs, or anyone with 2 or more risk factors for coronary artery disease. The trainer may also request this if you: are hypertensive, have diabetes, had joint-replacement, have back-pain, had surgery recently, or are pregnant. Although not absolutely required for apparently healthy individuals, it is prudent for many people to discuss their training plans with a knowledgeable physician.

•Fitness Assessment: Once medical clearance has been secured, the trainer may ask you to perform several tests. This may involve stretching, lifting weights, walking on a treadmill, and/or riding a stationary bicycle. A "sit-and-reach" test assesses your flexibility. Your trainer should also determine your body-mass index (BMI) from your height and weight and calculate your body-fat percentage using skinfold calipers. He/she may ask you to obtain your resting heart rate first thing in the morning before you get out of bed. With this and your age, your target exercise heart rate can be determined. These details will provide information about your baseline level of flexibility, muscular strength, muscular endurance, and cardiorespiratory endurance.

TACTICS TO AVOID

Although the majority of reputable trainers abide by a code of ethics and professional standards, some trainers may engage in unethical practices. Be highly skeptical if your trainer:

•Is hesitant to provide you with proof of credentials or references. This is probably a sign that the trainer's credentials are less than adequate.

•Says that his or her style of training is the only way to get results. Although self-confidence is a positive attribute, it is incorrect to imply that there is only one way to achieve results.

•Tries to sell you dietary supplements or even advises you to use vitamins, protein supplements, or other dubious "ergogenic aids".

•Focuses too much attention on diet and nutrition. Unless also licensed as a registered dietician, personal trainers should not offer detailed nutrition advice.

•Is uninsured. Liability insurance is a must for every personal trainer.

•Is not punctual about appointments, or is unavailable via telephone or email. A professional trainer should be punctual and available to answer client questions.

•Is unclear about the cancellation policy. Clients have a right to know how much time they have to cancel a session in advance without being obligated to pay the fee.

•Does not keep up with current research in the field of exercise science.

•Does not practice what he/she preaches. Those who do not train their own body may lack the dedication needed to inspire their clients.

FOR MORE INFORMATION

The American College of Sports Medicine (www.ASCM.org) is the preeminent sports medicine organization. They grant certifications for health/fitness instructor, exercise specialist, and registered clinical exercise physiologist.

The American Council on Exercise is a non-profit organization founded in 1990. They have certified over 60,000 personal trainers and claim to be the largest certifying organization of personal trainers in the world. A personal trainer holding certification from ACE will: be CPR-certified, have passed a 200-question exam, and, hopefully, will have worked as a personal trainer in the industry. Their web site (www.ACEFitness.org) has a feature that helps you find an ACE-certified professional in your area.

The National Strength and Conditioning Association (www.NSCA-lift.org) is based in Colorado Springs, CO. It was founded in 1978 and currently has nearly 30,000 members in 52 countries.

Readers may also be interested in the following relevant stories:

• How To Choose a Gym
• Online Fitness Training

PERSONALIZED FITNESS and WELLNESS COUNSELING

If you'd like some help designing your personal fitness program, or have questions regarding exercise, or simply want some regular motivation, sign-up for our Fitness Counseling Service.  It may be the best investment in your health that you'll ever make.

REFERENCES

Malek MH, Nalbone DP, Berger DE, et al. Importance of health science education for personal fitness trainers. J Strength Cond Res 2002;16:19-24. Abstract

ABOUT THE AUTHOR

Stan Reents, PharmD, is a former healthcare professional. He holds Personal Trainer and Lifestyle Counselor certifications from the American Council on Exercise and has been certified as a tennis coach by USTA. He is the author of Sport and Exercise Pharmacology (published by Human Kinetics).  He can be reached at: Editor@athleteinme.com.