PERSONAL TRAINERS HOTLINE

The Personal Trainers Hotline is a Professional site designed to help you find a trainer to assist you on achieving your fitness goals. We accomplish this by providing to you a list of highly motivated, certified and affordable trainers in the Chicago area. You may view this list and read about their qualifications and experiences. When you find a trainer that fits your personal needs, please feel free to contact them through e-mail or by phone. 
Our ultimate goal is for our clients to achieve their fitness dreams. We accomplish this by instilling confidence and competence in our clients so they can eventually workout independently. 
For those who wish to achieve higher levels of fitness, our trainers will develop a program that will enable you to reach these higher goals.

Exercise Standards

In 1998, the American College of Sports Medicine (ACSM) recommended the following guidelines for healthy adults:

• Mode of activity: Any activity that uses large muscle groups that can be continuously maintained. Examples include walking, jogging, running, swimming, skating, bicycling, rowing, cross-country skiing, rope jumping, jazzercise, dancing of various kinds, and other rhythmic activities.
• Frequency: 3 to 5 days a week.
• Intensity: 55%/65% to 90% of maximum heart rate. (Maximum heart rate is approximately 220 minus the person's age.)
• Duration: 20 to 60 minutes of continuous or intermittent aerobic activity. (Intermittent means bouts of 10-minutes or more accumulated through the day.)
• Resistance training: Strength training of moderate intensity, with one set of 8 to 12 repetitions of 8 to 10 exercises that condition the major muscle groups 2 or 3 days per week.
• Flexibility training: Sufficient to develop and maintain range of motion; a minimum of 2 or 3 days per week.