Specialty Personal Training
Individualized for people with special needs, physical, neurological or mental disabilities.
Youth Strength Training (Ages 12-17)
Properly introduce fitness training to young people. Teaches them to establish proper principles and techniques, including cardiovascular and flexibility exercises.
Triathlon Training
This training will help individuals prepare for their first triathlon or work on perfecting existing skills concerning their swimming, running, biking and competitive time.
Sports Personal Training
Targets an appropriate fitness program to prepare an individual for participating in the sport of their choice. Helps individuals develop as an athlete and prevent injuries. Example: hockey, baseball, basketball, softball, kayaking, and climbing/hiking.
Personal Training for Runners
Customized from the beginner to the experienced runner. Sessions will prepare individuals for speed walking, jogging or running. For the advanced runner, focus is on building endurance and stamina.
Resistance Training Styles
Single Set Training
Completing one set of each exercise one time, isolating each muscle one time
Multiple Set Training
Two set on each muscle group
Priority Training
Performing exercises that apply to a specific muscle
Super Slow Sets
Performing the exercise with very slow and controlled movements
Plyometrics
Exercises which involve rapid stretching following by rapid contraction
Calisthenics
Exercises using your own body weight such as push-ups, sit-ups, dips, etc. great for traveling clients…
Interval Training
Exercises performed in a intermittent manner using a pre- established spacing of work and rest, changing duration of work and fluctuating from aerobics activity to anaerobic activity.
Cross Training
Incorporated a variety of anaerobic or aerobic training theories, giving a variation to the workout this will reduce stress on any one structure and increase endurance and adherence.
Gina
Pona, M.A.T.
Personal Trainer Fitness Consultant
314.650.3571
ginapona@ginaponafitness.com
