What to expect from a one-on-one personal training session?
This depends on the trainer and your goals. Remember that being fit includes all aspects of fitness: strength, cardiovascular endurance and flexibility. So many traditional trainers will provide a program for all of the above. Whether or not you hire them to go through all of the aspects of the program is up to you. An initial consultation may give you a better idea of what you may expect from the trainer you hire.
