Josh Perez Fitness

Instead of doing your cardiovascular workouts on the treadmill, stationary bike, or elliptical trainer; I suggest heading down to your local track for a interval training workout. You will be able to more accurately measure the time it takes to cover a specific distance and compare it to your progress over time.

There are four major intervals that can be changed and manipulated with interval training:

• Number Of Repetitions
• Distance Of Each Work Interval
• Duration And Type Of Rest Periods
• Intensity

There are so many endless possibilities with these four variables, the ability to vary training sessions is unlimited. Short intervals of fast running with long recovery periods will improve speed and your muscles ability to buffer acidosis (contributes to fatigue).

Longer intervals at a slower speed with short recovery periods increase your cardiac output ( the volume of blood your heart pumps per minute), muscle aerobic enzymes and the maximum rate of oxygen consumption (VO2 max).

All types of interval training increases your metabolism for hours after the workout is complete. Its call EPOC or excess post oxygen consumption which actually burns more calories in the long run as to actually doing the workout itself.

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Dynamic Warm-Up is a series of calisthenics and movement drills that prepare your body for the work load ahead. Dynamic Warm-Ups will increase your:

• Heart Rate
• Core Body Temperature
• Muscle and Joint Pliability
• Nerve and Muscle Response Time

You can essentially do Dynamic Warm-Ups before any fitness or sport activity, and in particular those that involve power and strength. Tons of NFL players, Mixed Martial Art Fighters (UFC), or any other elite conditioning program will involve Dynamic Warm-Ups.

A Dynamic Warm-Up will prevent the loss of power that can occur when static stretching. An example of static stretching is what your P.E. teacher teaches you in High School (etc. stretch your arms, chest, hamstrings) The Dynamic Warm-Up should be specific to your workout of the day. You want to mimic the movements your about to perform by using high repetitions and no body weight. The best example I can give is prior to a leg workout do some:

• Walking Lunges Back and Forth
• High Knee Raises
• Half-Squats
• Prisoner Squats

Make sure to do this all without weight and start out slow with lower ranges of motion and then gradually increasing the pace. Also, keep your intensity low to a moderate level to prevent fatigue. This will lead to better performance and results in the gym.Here is some additional resources and information that I recommend to performing a Dynamic Warm-Up.

Here is some additional information and resources that I recommend to performing a Dynamic Warm-Up.

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Power Systems Dynamic Stretching Strap Resistance Band 10520

In the gym today you will see some of the members standing on one foot or simply performing an exercise with one hand and perhaps with their eyes closed. It is a functional movement because we do walk with one leg in front of the other in everyday life, and we do reach for those dinner plates with one arm.

Balance is defined as the ability of the central nervous system and muscular system to work together to sustain or return the body’s center of mass or gravity over its base of support. Balance is the major component of all movement because it involves the core, and is dominated by strength, endurance, speed and flexibility.

Balance helps to burn tons of calories because we are involving multiple muscle groups as opposed to one by sitting on that machine. If we want to make ourselves more efficient with weight training and weight loss, then we must involve balance training as a part of our workout regimen.

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There are many health benefits associated with performing cardiovascular activity. It is very important that you implement the right program for your goal, and know your starting abilities. If your using it like you should and performing it properly, regular cardiovascular work can reduce the risk of:

• Heart disease
• Hypertension
• Diabetes
• Osteoporosis
• Overweight
• Obesity

Physical activity can increase ones heart rate , and what we are looking for is for you to be in the target heart rate zone or better known as the “Fat Burning Zone.” In order to find your own specific fat burning zone you need to use the Karvonen Formula. Once determined you can easily find the zone by holding onto the metal strips of the cardio equipment or invest into a Heart Rate Monitor.

All you have to do is throw on the heart monitor and strap it around your chest and connect the watch to your wrist, and in a few moments you will have the number of beats for your heart. From there you can determine if you need to slow down or pick up the pace.

The Karvonen Formula is as follows:

• 220-Age-Resting Pulse=XX(.60)= Low end Heart Rate
• 220-Age-Resting Pulse=XX(.75)=High end Heart Rate

If you are a health risk and just started your zone is 50%-60%. The general members zone is from 60%-75%. If your an endurance athlete looking to compete or shock it up your zone is 75%-85%. The use of a heart rate monitor is a extremely accurate method of measuring your pulse rate. One of the most accurate models include a chest and wrist unit. Monitors that attach to your ear or finger react to many movements and may provide inaccurate measurements. With your heart rate you want it to be as dead on as possible especially during intense exercises.

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BMI= body weight in pounds(X) 705/ Height in inches

-Individuals with a BMI greater than 30 are considered obese. However, the BMI does not indicate the exact proportion of one’s weight that is muscle and/or fat and is not accurate for all populations such as: athletes and pregnant women.

-Which is why individuals with a BMI greater than 30 and a body-fat measurement greater than 25% in males and 33% in females is considered obese.

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