Michael Massafra Blog at Vertex Fitness

Flexibility and Strength Training

webmaster@vertexfitness.com (Vertex Fitness) — Tue, 6 Apr 2010 16:00:00 GMT

Many people believe that strength training decreases flexibility. Actually, a well rounded program of progressive resistance exercise is likely to increase flexibility beyond normal ranges, when the movements are carried through a complete range of motion (ROM) and when exercises are selected to include both members of antagonistic (opposing) muscle groups.

Michael Massafra

Personal Trainer

Vertex Fitness Personal Training Studio

24 N Merion Ave

Bryn Mawr, PA 19010

610 525 6604

www.vertexfit.com

Breathing During Strength Training and the Valsalva Maneuver

webmaster@vertexfitness.com (Vertex Fitness) — Thu, 1 Apr 2010 16:00:00 GMT

Breathing while working out you would think would come natural, but it does not. Must of us hold our breath during strength training or heavy exertion which is called Valsalva maneuver. The Valsalva maneuver involves forcibly exhaling against a closed glottis (entrance to the throat), which increases your pressure in your chest. This raise in chest pressure can couple with adverse effects that could become life-threatening.

Breathing throughout the performance of exercise should be continuous and natural, and it should be performed with an open mouth. As an exercise becomes more difficult and the lactic acid begins to accumulate in your muscles, causing that �burning" sensation, you should deliberately breathe faster, or hyperventilate. This step will help you break the urge to hold your breath and employ the Valsalva maneuver.

Two good articles to check out on the importance in breathing when lifting weights are www.livestrong.com or www.answers.com

Michael Massafra

Personal Trainer

Vertex Fitness Personal Training Studio

24 N Merion Ave

Bryn Mawr, PA 19010

610 525 6604

www.vertexfit.com

Strength Training and High Blood Pressure

webmaster@vertexfitness.com (Vertex Fitness) — Mon, 22 Mar 2010 16:00:00 GMT

Nearly 1 in 3 Adults has hypertension and it's on the rise. A recent article by AP reports US fails to fight High Blood Pressure. High Blood Pressure is relatively simple to prevent and treat yet it's the nation's second leading cause of death, simply cutting salt, eating more potassium and getting some exercise. It had long been supposed that the effort involved with weight training could be problematic for people suffering from high blood pressure. However, the medical literature reveals that properly performed strength training has actually been shown to reduce resting blood pressure in mildly hypertensive adults without the risk of dangerous blood pressure increase. Check us out at Vertex Fitness and see how we can put you through a safe and effective workout. And meet your fitness goals!

Sources:

Body by Science: by Doug McGuff, M.D. and John Little

Aetna IntliHealth

Michael Massafra

Personal Trainer

Vertex Fitness Personal Training Studio

24 N Merion Ave

Bryn Mawr, PA 19010

610 525 6604

www.vertexfit.com

Exercise and Body Types

webmaster@vertexfitness.com (Vertex Fitness) — Wed, 24 Feb 2010 16:00:00 GMT

What body type are you? I read this article on the different body types. I had some very good points. I believe that most of us can fall under more then one of the three body types (Endomorph, Mesomorph or Ectomorph). The article made one very good point! That when it comes to body type, there is very little we could do to change our self into the image of another. As you diet and exercise to improve your health and physique, do not compare yourself with anyone else. Be the best you can be and created your own unique person. Remember this and you will reach your fitness goals with a little hard work.

Michael Massafra

Personal Trainer

Vertex Fitness Personal Training Studio

24 N Merion Ave

Bryn Mawr, PA 19010

610 525 6604