Josh Perez Fitness

There are a number of myths and misconceptions regarding strength training and flexibility, which you should recognize. Here are 3 examples:

1. Strength gains may limit flexibility
2. Flexibility gains may have detrimental effects on strength
3. Muscle gain will decrease flexibility causing you to be “muscle bound”

The truth is – strength training or weightlifting does not limit your flexibility, but actually improves it through proper weight lifting technique. Their are 2 main keys for developing flexibility through resistance training. First, the muscle or muscle groups must work together through the entire range of motion. Second, there must be an emphasis on the eccentric (negative) contraction. The reason is because there is greater stress on the muscle fibers while trying to work through full range of motion – consequently, this increases flexibility. With the greater stress being on the eccentric (negative) part of training, their will be more muscle soreness.

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A specific warm-up should follow the general warm-up and stretching routine before any type of intense exercise. The specific warm-up relates to activities specific to your resistance training program or training session. Depending on the exercise, you may to choose to use no weights, or use the bar when performing these exercises that I have listed below. Here are the examples.

• Pressing movements
• Pulling movements
• Arm circles
• Trunk circles
• Overhead squats
• Knee circles
• Squat to a overhead press
• Muscle snatch
• Wrist circles
• Core movements

A cool-down gives the body a period of adjustment from exercise to recovery. You may choose this time to improve flexibility, but more importantly, the cool-down assists in muscular relaxation and promotes the removal of muscular waste products by the blood. Lastly, It also reduces muscular soreness and allows the cardiovascular system to adjust back to it’s normal levels.

With cardiovascular exercise equipment – these machines simulate the movements of cycling, walking, running, rowing, skiing, and stair climbing. They’re great choices for cardiovascular and fat-burning workouts. The equipment can be motorized or not, portable or professionally sized, and relatively economical or quite expensive. Such equipment provides an excellent alternative to outdoor exercise. If you are looking for the top cardiovascular exercise equipment to design a home gym, or just looking for one quality product to purchase – here are some of the top investment descriptions:

Prices vary greatly (from a few hundred dollars to thousands), depending upon whether the machine is motorized or programmable or has add-ons, like such devices to measure heart rate, calories burned, and time elapsed. You may want to opt for a machine that offers information to help you track your intensity from day to day, such as calories burned in a given time or METs. These information is particularly important if your doctor has advised you to restrict your activity. Still, it’s important to note that these measures are based on the manufacturer’s estimates and may not be entirely accurate. Here’s the skinny on some of the more popular types of cardiovascular exercise equipment followed by my top recommendation for each piece of equipment.

Treadmills:

The treadmill machine enables you to walk or run indoors. Some models offer a flexible surface that cushions your joints. When purchasing a treadmill, look for a strong motor (the machine will last longer), a belt that’s long and wide enough for your stride, a sturdy frame with front side rails for safety, and an emergency stop device. You should also be able to adjust the speed and grade so you can walk at a comfortable pace. Treadmills.

TreadClimber:

The The TreadClimber TC5000 by Nautilus represents the ultimate in TreadClimber technology for fast and easy weight loss. Fully integrated electronics, including a wireless heart rate monitor, enable you to monitor every vital aspect of your workout – and achieve maximum results. For calorie-burning effectiveness, no other piece of exercise equipment comes close to the Bowflex TreadClimber.

Stationary Bicycles:

The stationary bicycles takes no training and is easy to use, although it can get uncomfortable for long stints. While riding isn’t as effective in preventing osteoporosis as weight-bearing exercise, it does provide an excellent cardiovascular workout. Look for a model with a comfortable, adjustable seat and toe clips. Stationary Bike.

Stair-Steppers:

The stair-stepper provides a low-impact workout that approximates climbing flights of stairs. Some machines have devices to work arms, too. Beginners may find stepper machines strenuous, and the motion can be hard on the knees. Look for machines that provide independent foot action and are equipped with handrails and large stair platforms. Stair Stepper.

Rowing Machines:

The rowing machines work the back, arms, and legs simultaneously, offering as close to a total-body workout as available from a machine. The motion can feel unfamiliar, and some people find it hard on the back. When purchasing one, consider pulley models instead of piston models for a more realistic rowing experience. Rowing Machine.

Elliptical Trainers:

The elliptical trainers have a circular up-and-down motion that’s a cross between a ski machine and a stair stepper. They provide a nearly impact-free workout. Some models have levers with handgrips to work the upper body. The unusual motion may take some getting used to. Important features to look for include comfortable handlebars and nonslip pedals with curved ridges. Elliptical Trainer.

Refer to my Fitness Products – Deals and Fitness Products – Store for your savings on all major fitness brands.

Recovering from knee pain can be a challenge, but the benefits are well worth it. When you take care of your knees and take action to address lingering, chronic knee pain, you’ll be better able to go about life’s daily activities and stay healthy and strong. This is especially important if your planning or currently going to run a half marathon, full marathon, or any type of running event.

Symptoms of runner’s knee typically include fluid around the knee, pain in and around the kneecap, and is particularly aggravated when your running, squatting, kneeling or walking up or down stairs. Does this sound like your knee’s?

Here are some of my suggestions for preventing runner’s knee:

• Take time to get your body in good condition before performing activities that stress the knees.
• Try to lose weight. Being overweight puts additional stress on the knees and other joints.
• Always warm up and stretch your lower body before you exercise. Remember to stretch after your workout, as well to help increase blood flow to your muscles and prevent tighness.
• Increase your activity gradually. Trying to do too much before your body is conditioned for it can cause injury.
• Wear supportive running shoes that absorb shock well. Try to run on somewhat softer surfaces like a park, sand, rather than pavement.
• You should be conscious of good form when running, and keeping your core tightly squeezed.

Refer to my Fitness Products – Deals and Fitness Products – Store for your savings on all major fitness brands.

One of the best ways to care for your feet is to invest in a good pair of workout shoes. There is nothing worse than trying to workout when you’re experiencing pain and risking possible injury. To improve your workouts, look for a high-quality shoe with a good fit that is made to support the activities you do.

Here are a few simple tips to follow along with the best shoemaker that fits each category:

Running Shoes:

Have additional cushioning to absorb shock as your foot hits the ground, which helps to reduce blisters. They are flexible and light. Running shoes are designed for forward motion, so they don’t support you well when you move in other directions (like during basketball or step aerobics). Look for New Balance Shoes or try Road Runner Sports as they rate top of the food chain for running shoes.
See current promotion for New Balance and Road Runner Sports.

Trail Shoes:

Have added traction for running and walking in grass, mud, or trails. Walking shoes tend to be stiffer and heavier than running shoes. These provide more support since your foot rolls from heel to toe more slowly than when you run. Look for Adidas trail shoes!
See current promotion for Adidas.

Cross Training Shoes:

Are great for people who have a varied workout routine or play different sports. This is the most versatile athletic shoe, designed to give more support for changes in direction and impact, making them an economical choice. They’re heavier and less cushioned than running shoes and not recommended if running is your main mode of training. Look for the Nike cross training shoe.
See current promotion for Nike.

Specialty Shoes:

They exist for weight lifting, cycling, hiking, tennis, basketball, and soccer. If you engage in these activities multiple days a week, consider buying a sport-specific shoe to fit your needs. Puma shoes are a great fit here.
See current promotion for Puma.

Lifestyle shoes:

Are not made for athletic activities, even though they are made by the same manufacturers who make running and workout shoes. These shoes have flat soles and a sporty look, but not enough support for a workout or recreational activity. They’re fine for running errands or casual wear, but don’t make them part of your exercise gear. For the lifestyle shoes, Nike has everyone beat.
See current promotion for Nike Lifestyle.