Though working out with a pro is awesome (it’s been proven to boost yourattitude and physical activity, teach you new things, and even help you stick to a routine), doing so regularly just isn’t in the cards for many a workout warrior. So when given the chance to work one-on-one with a trainer or coach at no cost—like when you first join a new gym—make the most of it with these tips.
1. Figure out your fitness goals Before you hit the gym with a trainer, know what you want to get out of it. Your fitness goals are must-knows so that you can reap all the benefits possible from a free training session—and your workout routine in general. In fact, research shows that setting fitness goals essentially propels you to achieve success while working out, and experts believe that visualizing yourself clinching said goals helps you commit to them.
Your game plan:Almost every pro we talked to suggests figuring out what results you want to see from your fitness routine. Do you want to simply learn your way around the machines? Are you looking to gain muscle mass? Want to whittle off some weight? Dream of training for a marathon? Find your focus, and remember: trainers are fitness experts but not so much mind-readers, so be sure to clue your trainer into your goals.
2.知道你走了什么When it comes to tough workouts, your mind needs as much fuel as your body to make it through. Make the most of working with a pro by showing up motivated, psyched, ready to learn, and ready to sweat.
Your game plan:Whether you’re driven by outcome-based goals (like losing 10 pounds) or process-based goals (like committing to get your sweat on five times per week), focusing on the reason you’re working out will help you during this first, free workout and basically every one after that, saysJonathan Angelilli，私人教练和创造者Train Deep Exercise Alchemy。You can also choose an inspiring phrase or mantra to say to yourself over and over as you work out.
3.做作业 “Picking a trainer is like picking a doctor or physical therapist,” saysLinda LaRue, a top trainer and creator of the Crunchless Abs DVD series. Though it’s easy to sit back and let the gym simply assign you a trainer, it’s in your best interest to participate in the process. Without your input, gyms may pair you with someone who isn’t a good fit, either in terms of your likes and dislikes, goals, or even personality.
Your game plan:Read trainers’ bios to see what their specialties are (the key is to choose one whose expertise will help you achieve your fitness goals—even if you’re only working with them the one time), observe how they interact with their clients, and actually talk to the ones you think might be a good match. Angelilli also suggests watching them at work with clients and asking yourself these questions: “Are they engaged and focused on the client?” “Are they fit?” “Do they inspire you?”
拉鲁说：“当你说'个人培训'时，第一个单词是'私人'。”“您的性格必须流动，束缚并符合他们的个性，这必须是适合您的个人经历。”
4.专注于学习技术不知道您在健身房做什么可能是锻炼出色的最大障碍之一。伟大的专家说，它可以使您感到自我意识足够多，以免避免上健身房，甚至可以导致受伤。杰森·埃德蒙兹（Jason Edmonds）, a research scientist and specialist in Olympic weightlifting. The solution? Learning how to do exercises the right way—and an introductory session with a trained professional is a great time to do just that.
Your game plan:“Be really engaged in building your arsenal of exercises,” Angelilli says. And since that arsenal includes basic movements that you’ll build upon, it certainly doesn’t have to be complicated. Make it your goal to learn how to properly execute between three to five exercises, suggests strength coach and Greatist Expert乔丹·赛亚特（Jordan Syatt）。
5. Be vocalDuring this training session (and any others, should you choose to purchase a package), communication is key, so be prepared to speak up.
Your game plan:First and foremost, own up to the fact that you’re not interested in purchasing a series, LaRue says. If you’re only into learning how to properly use the equipment, ask your trainer to take you through the movements a few times so that it really sticks, she says. And don’t be afraid to get a little chatty about what you’re doing.
Syatt说：“您应该能够提出您的教练问题，他们应该很高兴回答并为您感到好奇并想学习更多。”需要澄清运动或位置吗？想要一项技术的额外指针吗？那个哑铃感觉太重了吗？如果您需要什么，请说些什么！
6. Learn programming 101 Creating a fitness program—whether you’re a newbie or a seasoned pro—may be as much art as it is science. While the format of your first workout will vary, depending on the trainer and on your goals, try to learn the basics of how to build a program based on that criteria, Edmonds says.
Your game plan:与您的教练聊天，谈论您应该做的每次练习的代表，应该多么努力以及应该多久做一次。他说：“这可能至少可以节省健身房中的一些初学者，从而从普通的陷阱中节省，例如使用过多的体重或抵抗力太早，训练过多，休息太少，”他说。因此，尽管您可能不会走开设定的程序，但您将拥有应有的框架（不应该）尝试。
7. Write it down Jotting down notes isn’t just for work and school—it’s actually a great fitness tool, especially when you’re trying to remember what you learned during a whirlwind training session. “Most people are going to forget 60 percent of what the session is all about,” LaRue says. Plus, tracking your workouts (and your progress) can also help ward off the dreaded fitness plateau, so it’s a habit that’ll help you in the long run too. Talk about a win-win!
Your game plan:锻炼后，请注意与教练一起进行的练习，并与他或她联系，以确保您正确记录所有内容。另外，不要害怕具体。安吉利（Angelilli）建议要求您的教练确定最适合您特定目标的顶级练习。而且，嘿，为什么不记笔记during您的想法和问题的会议来了？
—Alexandra Duron for Greatist
Sources:
- Fundamentals of resistance training: progression and exercise prescription。Kraemer WJ，Ratamess NA。体育与运动中的医学和科学。2004年4月； 36（4）：674-88。
