Cardio Exercises Paired With Strength Training Lead to Better Health

A long-time contractor serving New Jersey and its surrounding regions, Ralph Serpe is the president of Kemsco Construction and Equipment Company. Aside from his professional responsibilities, Ralph Serpe enjoys playing golf in New Jersey and Florida. He also maintains a regular cycling and strength training schedule.

With the development of fitness trackers and a growing awareness of the importance of heart health, aerobic activity tends to receive the most attention from advocates for health and wellness. Most fitness experts agree, however, that it is important to pair cardiovascular exercise such as cycling and running with a strength training regimen.

Regular strength training routines help individuals maintain the strength and technique they need to support their cardio activities. They also help rebuild the lean muscle mass that naturally diminishes with age. Engaging in strength activities also helps to burn calories and improve weight loss. 

Cardio machines, with their bright displays estimating calories burnt, can make one think that strength exercises don’t contribute as much toward weight loss. But research shows that one burns a significant number of calories during a strength session. In fact, as lean muscle mass is built, one burns calories at an increased rate, even while resting. 

Fitness experts agree that incorporating both strength and cardio exercises into one’s workout routine is helpful to maintaining overall good health.

A Brief Look at the Peloton Bike

The founder and president of Kemsco Construction and Equipment Company, New Jersey-based Ralph Serpe oversees all operations at his company and has built long-standing relationships with his clients over a period of more than 30 years. To stay active, Ralph Serpe of New Jersey enjoys exercising regularly on his Peloton bike.

Built for indoor cycling, the stationary Peloton exercise bike features advanced technology and uses magnetic resistance to provide a smooth and fluid workout. The bike is enabled with ethernet so users can join live online or on-demand cycling classes and even chat with other riders. Its touchscreen allows users to track valuable performance metrics including resistance, calories burned, cadence, output, and heart rate, while also providing tools to allow riders to compete against others to enhance motivation to reach higher levels of performance.

A Peloton bike costs about $2000, although additional fees are charged for delivery and in-home assembly, clip-in shoes, and class subscriptions. The company offers several types of bike workout classes including beginner rides, endurance rides, rhythm rides, climbs, fat-burning HIIT rides, and live DJ rides.

Escaping the Golf Course Bunker

New Jersey businessman Ralph Serpe has been in the construction industry for more than three decades. A passionate golfer, Ralph Serpe has a few favorite New Jersey golf spots, including Essex Fells Country Club.

Sand traps and bunkers are fixtures on nearly every golf course. For many golfers, the art of getting out of a bunker plays no small role in the success of their game.

To get out of a bunker, choose the right club. If you have little green to work with, your best choice is usually a lob wedge. If you have enough green, however, choose a lower-lofted wedge, such as a sand wedge or gap wedge, which will encourage a greater flight distance.

Your setup and swing are also key. Twisting your feet into the sand provides a stable base for the shot, and playing off your front foot with an open stance and open clubface gives a high trajectory and soft flight. The swing itself should be outside-in, ensuring good control and a high flight path.

The Essex Fells Country Club Golf Course

Since 1982, Ralph Serpe has served as president of Kemsco Construction and Equipment Company in Newark, New Jersey. An avid golfer, Ralph Serpe enjoys playing the course at Essex Fells Country Club in New Jersey, where he has been a member for more than two decades.

A private club founded in 1896, Essex Fells Country Club provides members with a range of social activities and sporting opportunities. Among other amenities, the Club offers an 18-hole golf course, a clubhouse, several dining areas, a heated pool, and 10 tennis courts.

Open from April to October each year, the Essex Fells golf course underwent a major renovation in 1996 under the direction of design firm Rees Jones, Inc. The 6,476-yard, par 70 course features four par 3 holes, two par 5, and 12 par 4, along with fast greens, vast fairways, and numerous bunkers. With landscaping of trees, shrubs, flowers, and grasses, the course offers a challenge for novice and veteran golfers alike.

Peloton to Release High-Tech Treadmill

As president of Newark, New Jersey's Kemsco Construction and Equipment Company, Ralph Serpe oversees all aspects of the business, including managing a budget with annual revenues that exceed $70 million. Beyond his professional pursuits, Ralph Serpe enjoys cycling outdoors throughout New Jersey, as well as indoors on his Peloton bike. 

Peloton was launched over four years ago as an interactive, indoor cycling platform, but as the company has grown so has its product base. In early January, the Manhattan-based enterprise announced the development of a high-tech treadmill that will expand upon similar technology and interaction utilized by the popular bike. The treadmill, which is expected to go on sale later in 2018, will cost an estimated $4,000 plus a $39 monthly fee for access to livestream training sessions and on-demand content. The treadmill measures 18 square feet, and its screen is roughly four times the size of that attached to the bike. The new machine was also developed using cost-effective 3-D printing technology. 

The product has been in development for the past two years, said Peloton CEO John Foley, who also noted the market for treadmills is five times the size of the bike market. Beyond the piece of equipment's use of technology to make exercise more engaging, it also includes 59 individual slats to allow for more comfort when running.

Villanova Tops Recent College Basketball AP Rankings Poll

A resident of New Jersey, Ralph Serpe has served as president of Kemsco Construction and Equipment Company since 1982, and continues to work an extensive schedule to ensure the company's success. When he isn't working and developing new business relationships with clients throughout New Jersey, Ralph Serpe enjoys following college basketball. 

According to the weekly AP Top 25 poll for the week ending on January 28, the Villanova Wildcats are the best team in college basketball. The Wildcats scored wins over Providence and Marquette in the previous week and, through 21 games, the team boasts a win-loss record of 20-1 with its only loss coming against Butler on December 30. The team also has wins over Top 25-ranked teams Gonzaga and Xavier. Villanova received 47 of a possible 65 first-place votes for the AP Top 25 poll, while Virginia, which also boasts a 20-1 record, received 17 first-place votes. Purdue, Duke, and Michigan State rounded out the top five.

As impressive as Villanova's season has been, it means very little if they are once again unable to succeed in the annual March Madness tournament. Last season, the Wildcats were granted the No. 1 seed in the East bracket, but suffered a second-round defeat to eighth-ranked Wisconsin. The University of North Carolina won last year's tournament and were ranked No. 19 in the AP Top 25 poll.

Strength Training Tips

Based in Newark, New Jersey, Ralph Serpe founded Kemsco Construction and Equipment Company in 1982 and has built it into a thriving business with annual revenue in excess of $70 million. In his free time, Ralph Serpe enjoys staying in shape and has recently begun strength training. 

Strength training is a great addition to a cardio routine with its own benefits, including muscle development and toning. Here are some tips from Harvard Health for strength training workouts. 

1. Be sure to warm up and cool down before and after each workout. 

2. Use proper form. Correct form is necessary in order to avoid injuries, and it's usually best to work with a trained professional or through a class, especially when just starting out. 

3. Be sure to breathe out during the lifting or pushing and breathe in while releasing the load or weight.

4. Don’t lock the joints. Be sure to always keep a slight bend in the knees and elbows. 

5. Stop immediately if the work becomes painful. Strength training should never cause pain, and physical challenges should be increased in intensity slowly over time.

Four Safety Tips for Strength Training

Kemsco Construction and Equipment Company president Ralph Serpe utilizes a hands-on approach to management of the New Jersey-based firm and maintains involvement with all aspects of company operation, client relations, and work estimation. Ralph engages in strength training in his spare time and meets with his trainer twice a week. The following tips can improve your safety during strength training: 

1. Always do warmups and cool downs. A warmup prepares your body for the activity, while a cool down promotes recovery and relieves muscle soreness. Warmups and cool downs can consist of light activities, such as stretches or jogging. Allow 5 to 10 minutes for each warmup and cool down.

2. Maintain proper form. Proper form can help prevent injury and is required for maintaining your progress. Keep your body aligned and focus on performing slow, smooth movements. Consider using no or very light weights when learning a new strength training routine and acquire a full understanding of it before adding weights. Decrease weights if cannot keep good form.

3. Avoid overexertion. Take caution not to overexert yourself and pay attention to your body’s needs. Do not force yourself to finish if you feel faint or weak and give your body at least 48 hours to heal between sessions. You may also want to take a few days off after recovering from an illness. 

4. Work with an instructor or trainer. A trainer or instructor can help you maintain proper form, set realistic goals, and offer advice for your training regimen. They can also offer assistance if an accident occurs.

Health Benefits of Strength Training

Since 1982, Ralph Serpe has served as the president of Kemsco Construction and Equipment Company in Newark, New Jersey. Ralph Serpe of New Jersey recently began strength training due to the encouragement of his family.

While strength training is an effective way to build muscle, it offers other benefits. Strength training can increase the rate at which you burn calories and may not only support weight loss, but also help you to maintain a healthy weight.

Likewise, it is effective in slowing bone loss, which occurs at a rate of approximately 1 percent per year after the age of 40. By providing the resistance and stress that encourage bone growth, strength training counteracts bone degeneration. Strength training targets the wrist, spine, and hip bones that are particularly prone to fracture.

Moreover, by improving your coordination, balance, and posture, strength training can help you to avoid falls that become more common with age. It may also reduce arthritis pain, stabilize blood glucose levels, and even increase the body's levels of feel-good chemicals known as endorphins. In fact, strength training could offer an effective antidepressant and sleep aid to improve your overall quality of life.

Golfing at Essex Fells Country Club in New Jersey

Ralph Serpe has served as president of Kemsco Construction and Equipment Company since founding the Newark, New Jersey, firm in 1982. In his free time, Ralph Serpe enjoys playing golf at Essex Fells Country Club.

A private club in Essex Fells, New Jersey, Essex Fells Country Club has welcomed members since its establishment as a nine-hole course in 1896. Maintaining an 18-hole layout today, the club continues to uphold the traditions that brought together the founding members more than a century ago.

Golfers playing the 18-hole course at Essex Fells must contend with deep bunkers, thick rough, tree-lined fairways, and sloped greens. Notable challenges include the 470-yard, par-four fourth, which forces players to hit a long and accurate uphill tee shot, and the 445-yard, par-four 16th, which is recognized as the course’s most difficult.

Members of Essex Fells enjoy a range of opportunities to participate in structured and unstructured play. In addition, the club maintains an indoor golf learning center and a short-game practice facility. Beyond golf, members have access to social events and to such activities as swimming and racquet sports. To learn more, please visit EssexFellsCC.com.

Increasing Your Cycling Speed

Ralph Serpe, an experienced entrepreneur in New Jersey, leads Kemsco Construction and Equipment Company as president. Responsible for overall management at the New Jersey-based company, he handles clients relationships and new work estimates. In his free time, Ralph Serpe rides his bicycle a few times a week.

One of the most basic ways of increasing your cycling speed is becoming more aerodynamic. This may sound complicated, but it is actually as simple as changing your clothes and posture. Instead of wearing baggy clothes while riding, change your outfit to a top and shorts that fit more closely to your body. You should also get a helmet that is more aerodynamic.

In terms of posture, focus on exposing less of your body to the wind. Tuck in your elbows so they rest in front of your knees and lower your head. You should also bend your elbows so that your back is flat.

Beyond becoming more aerodynamic, you can improve your cycling speed by losing weight. You can accomplish this by improving your diet or participating in high-intensity interval training. Regardless of how you lose weight, being lighter makes it easier to move on your bike. This is especially true if you also increase your strength.

Finally, try doing practice rides with other people. By riding with other people, you naturally push yourself more to keep up. You can also learn new techniques for increasing your speed. Further, riding behind someone else allows you to reduce your wind exposure, thus increasing your speed.

Basic Hand Signals for Beginner Cyclists

Ralph Serpe has served as president of Kemsco Construction and Equipment Company in New Jersey since 1982. Outside of work, Ralph Serpe spends at least two days per week cycling indoors and two days riding throughout the Newark, New Jersey, area.

There are a number of considerations individuals must take into account when moving their cycling routine from an indoor stationary bike to the road. Among these, it is essential to learn the appropriate hand signals.

The two most basic signals are the left and right turn signals. These directives can be easily communicated to fellow riders and automobiles by lifting the corresponding arm and pointing in the direction of the turn. A right-hand turn can also be signaled by raising one’s left arm and bending at the elbow to create a 90-degree angle. This can be useful for individuals who prefer to keep their dominant hand on the handlebars.

Pointing out road hazards to other riders is also important, particularly if an individual plans on regularly engaging in group rides. To signal an upcoming hazard, point downward in the direction of the obstacle. Certain hand signals match up with specific hazards; loose gravel, for instance, can be indicated by opening one’s hand, palm down, and making a shaking motion.

Finally, cyclists should learn how to indicate a full stop. To do this, place the hand on the small of the back, palm turned out, to face any riders who might be following.

Three Strength-Training Tips for Beginners

Ralph Serpe is the founder and president of Kemsco Construction and Equipment Company in Newark, New Jersey. He is responsible for all aspects of the company, including new work estimates, client relationship management, and company resources and operations. At the request of his family, Ralph Serpe has recently started strength training with a personal trainer. 

Whether you have a personal trainer or not, getting started in strength training does not have to be an intimidating and painful process. Follow these three tips to transition smoothly into this new activity. 

1. Warm up with some light cardio to get your heart rate up and your blood flowing. In addition, stretch out your muscles so that they are loose and limber, which will help prevent injury and pain during your workout.

2. Start with simple workouts, using your body’s own weight. One setback for many beginners is that they think they need access to a gym and expensive equipment just to do strength training. Exercises like push-ups, squats, and sit-ups are an ideal way for beginners to start, without the need for weights or other equipment.

3. Remember to evolve your routine as you gain experience and familiarity. Changing the sequence and kind of exercises you do, as well as the number of reps, will not only ensure that you continually challenge yourself and get the most from your strength training, but will help prevent the boredom that comes with repeating the same routine over and over.

Three Tips to Find the Right Personal Trainer

In 1982, Ralph Serpe founded the Newark, New Jersey-based Kemsco Construction and Equipment Company, which he grew into a successful business that earns more than $70 million in annual revenue. When he is not working, Ralph Serpe enjoys strength training with a personal trainer. 

While a good personal trainer can make all the difference in a workout, a bad trainer can set you back and waste your money. Consider these tips when you’re looking for a personal trainer: 

1. Figure out exactly what you want from your exercise routine and look for a trainer who specializes in that area. If you are strength training to bulk up, a trainer who coaches runners might not be your best fit. 

2. Find a trainer who will personalize your plan of action. Bad trainers often prescribe the same routine for every client. Look for a trainer with the knowledge and patience to create a plan of action specific to your goals and current fitness level. 

3. Try a trainer before committing. Think of the experience as an audition or trial run to determine whether the trainer is a good fit for you. Even if the trainer looks good on paper, you will not know for sure until you have a training session with the person. Hold off on signing a contract until you are sure you have found the right trainer for you.