Ron

Hey guys!! Coach Ron here - I’ve been personal training and coaching group fitness for over 8 years and hold a degree in Exercise Science, giving me a strong foundation in training, movement, and performance. I love helping people become stronger, healthier, and more confident. As a husband and proud dad to two daughters, I’m driven to lead by example both in and out of the gym. Outside of BFT Westfield, I still enjoy competing in flag football and basketball. My coaching style blends hard work, positivity, and real-world balance to help members achieve lasting results. Top 5 Questions Ron Is Asked #1 - What is endurance fitness? Endurance fitness is your body’s ability to sustain physical activity over an extended period. It reflects how efficiently your heart, lungs, and muscles work together during activities like running, cycling, swimming, or high-repetition workouts. Good endurance allows you to perform longer without fatigue, improves overall cardiovascular health, and boosts energy levels. It’s developed through regular aerobic exercise, interval training, and full-body conditioning. Endurance fitness enhances both daily activities and athletic performance by improving stamina, resilience, and recovery. #2 - How does strength training promote endurance fitness? Strength training promotes endurance fitness by building stronger muscles that can perform longer without fatigue. When your muscles are more powerful and efficient, they require less effort during repetitive or long-duration activities. Strength training also improves joint stability and movement mechanics, reducing wasted energy and lowering injury risk. Additionally, it enhances muscular endurance by increasing stamina in key muscle groups. Combined with cardio, strength training helps create a well-rounded foundation for sustained performance in sports and daily activities. #3 - What fitness test measures muscular endurance? A common test for muscular endurance is the push-up test, where you complete as many push-ups as possible with proper form. It measures how long your upper-body muscles can perform repeated contractions. Another popular option is the sit-up or curl-up test, which assesses core endurance. For lower-body endurance, the wall sit test or bodyweight squat test is often used. These simple, equipment-free assessments help track progress and identify how well your muscles sustain effort over time. #4 - Does HIIT interfere with weight training? HIIT can interfere with weight training if done too frequently or too close to strength sessions because it stresses the muscles, nervous system, and recovery processes. Performing HIIT before lifting can reduce strength, power, and focus, making your workouts less effective. However, when scheduled properly—such as on separate days or after lifting, HIIT can complement weight training by improving conditioning and fat loss. The key is balancing intensity, allowing adequate recovery, and prioritizing strength sessions if muscle building is your goal. #5 - How long should HIIT training be? Most HIIT workouts should last 15–30 minutes, including warm-up and cool-down. Because HIIT relies on short bursts of high-intensity effort, longer sessions can reduce effectiveness and increase fatigue or injury risk. The working intervals themselves often total just 5–12 minutes of true all-out effort. Beginners may start with 10–15 minutes, while more advanced athletes can push toward 20–30 minutes. The key is maintaining high intensity during work periods, not extending the workout duration.