Use free personal trainer tools to develop personalized fitness and eating programs for your clients. These tools also allow those who do not have access to a personal trainer to develop healthy and safe eating and exercise programs for themselves. An individual with pre-existing health conditions should get medical clearance from his health professional before starting any exercise program.
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Begin your personalized exercise plan by answering a few key questions on a worksheet called PAR-Q. PAR-Q is an acronym for the Physical Activity and Readiness Questionnaire. This printable questionnaire is designed to be answered by the client before the first personal training session. It helps to gauge current levels of activity and explores the client’s fitness and weight goals. PAR-Q also highlights any health problems. It asks about pre-existing health conditions such as chest pain, dizziness and skeletal problems.
Your body composition -- the amount of lean body mass and body fat you have -- is one of the most basic pieces of information used to formulate your personalized exercise plan. Some personal trainers calculate your body mass index to determine if weight loss should be a part of your health plan. Your BMI is based on a combination of your height and weight and tells you, although not definitively, if you are overweight or close to it. Individuals with a considerable amount of lean muscle mass may have a BMI of an overweight person but have a healthy weight. A normal BMI falls between 18 and 25. You can access free BMI calculators and charts for adults and children on the Center's for Disease Control and Prevention website. A link is in the resources section. Other personal trainers use waist-to-hip ratios or the measurements from numerous sites from your body to assess your body composition. Links to these calculators are also provided in the resources section.
Personalized Daily Food Plan
Formulate a basic personalized daily food plan for clients using free tools at MyPyramid.gov. Input your age, gender, weight, height and the number of minutes of physical activity you do. Click on the "submit" icon and this tool tells you the amount of grains, vegetables, fruits, milk and protein you should eat daily in cups and ounces. If the tool determines you are overweight, it allows you to choose between a food plan for your current weight or for gradual weight loss. Links to other tools on the results page include a printable meal tracking worksheet and tools to calculate the calories of your daily diet.
Use free personal trainer software for your home computer, laptop, smartphone or tablet. You can download a number of free personal trainer tools from the Internet. Kontor Sports and Polar Precision Performance SW are two such downloads. Using your PC or MAC, these programs give you the information and provide an easy to use interface to help you design personal training sessions that lead you to achieving your personal fitness goals. Both Workout Trainer and JEFIT provide apps that work with your Apple or Android devices.