In this guide, we’ll walk you through how to set up an exercise bike across four key areas: seat height, horizontal seat position, handlebars, and pedal position. Click on a section below to jump to it or keep reading to see all the setup tips and tricks.

1. Adjusting Seat Height
2. Horizontal Seat Position
3. Handlebar Setup
4. Pedal Position

Adjusting Seat Height

Setting the correct seat height is crucial for both comfort and injury prevention. If the seat is too low, your knees will bend excessively with each stroke, straining them and reducing your efficiency. If the seat is too high, your hips may rock side to side, causing lower back discomfort and reducing power transfer during your workout. At the correct height, your legs will move through a natural, effective range of motion, engaging your muscles more and giving you a better workout.

Follow these steps to find the right exercise bike seat height for you:

1. Stand next to your bike and set the seat roughly at hip height.
2. Sit and place the heel of your foot on one pedal.
3. Push the pedal all the way down to the bottom of its rotation.
4. Examine your leg. Your knee should be perfectly straight.
5. Slide your feet into the straps/cages.
6. There should be a 5-15 degree bend in your leg when the pedal is at the bottom.
7. With the pedal at the 3 o’clock position, your knee should be over the ball of your foot.

A final check is to pull your foot out of the strap/cage with the pedal at the bottom. Your toes should be able to slightly touch the ground. If more of your foot can touch the ground, the seat is too low. If you can’t touch the ground, the seat is too high. If needed, continue making slight adjustments until you find the right height.

Horizontal Seat Position

Adjusting the seat position (forward/back) is essential for proper knee alignment and pedaling efficiency. If the seat is too far forward or backward, your knees can move out of alignment with the pedals, increasing the risk of strain or injury. Proper alignment also increases comfort and power during your ride. This is especially important for indoor cycle/spin bikes since you frequently pedal standing up, but similar benefits apply to all types of exercise bikes.

Follow these steps to find the right horizontal seat position for you:

1. Sit on the bike and slide your feet into the straps/cages.
2. Move your feet to the 3 o’clock and 9 o’clock positions.
3. Note the position of your knees. They should align roughly over the pedal spindle.
4. If your knees are in front of the spindle, move the seat back. If they’re behind, move the seat forward.
5. Repeat this process until your alignment is correct.

Handlebar Setup

The handlebar setup on your bike plays a big role in maintaining comfort and protecting your upper body. Handlebars that are too low can cause you to hunch forward, leading to tension in your neck, shoulders, and lower back. Handlebars set too high may reduce efficiency by preventing you from engaging your core properly.

Unlike other aspects of an exercise bike setup, choosing the right handlebar height comes down to personal preference. For example, beginners prioritizing comfort may benefit from handlebars level with or slightly higher than the seat. On the other hand, experienced riders, especially on indoor cycle/spin bikes, may prefer a lower, more aggressive position for high-intensity intervals. Experiment and find the right fit for you. Doing so will reduce strain, support better breathing, and improve transitions between seated and standing cycling.

Pedal Position

Your pedal position is a key factor in ensuring both safety and efficiency during your workout. When your feet are placed correctly on the pedals, power is transferred smoothly through the entire pedal stroke. If your foot is too far forward or backward, it can place extra strain on your ankles, knees, or hips. Using the pedal straps (or clip-in pedals on indoor cycle/spin bikes) helps keep your feet secure, preventing slips and maintaining consistent form throughout the ride.

Whether your bike uses straps or toe cages, try to align the ball of your foot over the middle of the pedal and, in the case of a strap design, tighten it enough that your foot stays in place. The centered positioning reduces fatigue on longer rides and supports stability on indoor cycle/spin bikes during standing climbs or sprints.

Choosing an Exercise Bike

Take your time with these steps to ensure you have the best possible exercise bike setup. The right adjustments will make your workouts safer, more comfortable, and more effective. If you’re in the market for a new exercise bike, explore our extensive selection featuring top brands and options for every budget. If you need help choosing the right bike or have questions about the setup process, ask our home fitness experts. We’re here to help every step of the way.

The post How to Set Up an Exercise Bike (Cycle & Stationary) appeared first on Health & Fitness Blog | Johnson Fitness.

If you’re someone who logs real miles, whether you’re training for distance, doing interval work, or just want a premium indoor running experience, this machine feels solid from the first step.

First Impressions: Stable, Quiet, and Joint-Friendly

What immediately caught my attention is the Ultimate Deck System. Matrix uses industrial-grade cushions under the deck, and you can actually feel the difference. There’s enough give to reduce joint stress, but not so much that it feels soft or unstable.

If you’re putting in longer runs indoors for marathon prep or because of bad weather, that cushioning matters. Less pounding means happier knees, hips, and low back over time.

The frame is heavy-duty in the best way. No shaking. No rattling. Even at faster paces or during hard intervals, the treadmill stays planted. If you’re a heavier runner or someone with a strong foot strike, you’ll appreciate how secure it feels.

The 22″ Wide Running Surface: A Bigger Deal Than You Think

Most treadmills offer a 20″ wide belt, which works. But the 22″ wide running surface on the T75 gives you room to move.

And if you’ve ever done a long treadmill run, you know drifting side to side happens.

That extra width:

• Makes long runs more comfortable

• Gives you space for lateral movements like side steps

• Adds a subtle confidence boost when you pick up the pace

It’s one of those features that doesn’t sound flashy but once you use it, it’s hard to go back.

Powerful AC Motor That Keeps Up

The T75 uses a commercial-grade AC motor, and that matters.

Some treadmills lag slightly when you adjust speed. Not this one. Whether you’re easing into a recovery jog or jumping into a fast interval, the transition feels smooth and responsive.

If you’re doing structured workouts, tempo runs, hill repeats, or something like Sprint 8, you don’t want to fight your equipment. The T75 keeps up without hesitation.

Incline Training + Built-In Programs

One of the features I really like is how immersive the training feels.

You can:

• Run preset destination courses

• Simulate hill climbs with automatic incline changes

• Jump into a 20-minute Sprint 8 high-intensity workout

The incline adjustments are smooth and quick, which makes hill training indoors feel purposeful and not clunky.

If you’re using treadmill training strategically to build strength or control pacing, this machine makes it easy.

The 16″ XIR Touchscreen Console

Let’s talk about the XIR console, because it’s more than just a screen.

The 16″ HD touchscreen is crisp, responsive, and intuitive. You can customize your data display, track performance metrics, and my favorite part, stream Netflix or Hulu while you run.

You can even preset two speeds and two incline levels and toggle between them with a tap. That’s a small feature that makes interval workouts incredibly efficient.

If you’re investing in indoor training equipment, this kind of seamless tech integration makes it easier to stay consistent. Convenience makes it that much easier to stay committed to your routine.

Who Is the Matrix T75 For?

I’d recommend the Matrix T75 with XIR console for:

• Distance runners logging serious indoor miles

• Runners who want lower joint stress

• Households with multiple users

• Anyone who values commercial-level build quality at home

This isn’t a “basic treadmill.” It’s built for real training.

The Main Takeaway

If you’re serious about your training whether you’re preparing for races or just committed to improving your fitness, your treadmill shouldn’t be the weak link.

The Matrix T75 with XIR console delivers:

• Joint-friendly cushioning

• A wider, more forgiving running surface

• A powerful, responsive motor

• Smart, engaging console features

It feels like something you’d find in a high-end performance facility but this time, in your own home.

The post Matrix T75 Treadmill with XIR Console Review appeared first on Health & Fitness Blog | Johnson Fitness.

It’s where endurance is built. It’s where mental toughness grows. And whether you’re logging miles outside or putting in focused time on your treadmill at home, your fueling strategy can make or break the session.

If you’re investing in your training, especially with quality indoor fitness equipment, you want every mile to count. That starts with developing a fueling plan that works specifically for your body.

There are general guidelines for what to eat before, during, and after a long run. But the real secret is one size does not fit all. Start tracking more than just your minutes and miles. Practice during your weekly long runs, even the ones you do indoors when weather or schedule makes treadmill training the smarter choice.

What works for your training partner may not work for you. Tracking now will shine light on what works and what doesn’t. By race weekend, or your next PR attempt on your treadmill, you’ll know exactly what your body needs.

Pre-Run Fueling for Stronger Miles

Before a long run you want to ‘top off’ muscle glycogen. Glycogen is how carbohydrates are stored in your muscles. Think of it like a backup fuel tank. When your muscles need immediate energy, glycogen releases glucose into the blood. As a distance runner, you are aiming for a consistent and steady pace. And no matter if your training is outdoors or inside on a more controlled treadmill workout, you will want to maximize how much glycogen is ready and waiting.

General guideline:

• 200–300 calories of easily digestible carbohydrates

• 8–12 ounces of fluid about an hour before starting

If you’re eating solid food (like toast with nut butter and a banana), aim for 1–2 hours before your run. Why? These nutrients are tied up with others, and your body needs to work a little longer to break them apart.

If you’re jumping on your treadmill early in the morning, lighter options work well:

• A banana

• A smoothie

• A sports drink

One of my favorites before a steady indoor run? A banana with a teaspoon of almond butter about 90 minutes before starting. Or a simple smoothie with almond milk, berries, and half a banana.

What does research say?

A 2021 study found that consuming carbohydrates before endurance exercise significantly improved time-to-exhaustion performance compared to starting fasted. In other words, runners lasted longer when they fueled beforehand. Findings also say pre-exercise carbs reduce perceived effort during longer exercise times.

That matters, especially during controlled treadmill sessions where pacing is steady and there’s no natural downhill break. Fueling beforehand can literally make the workout feel easier at the same speed.

Fueling During Long Runs (Yes, Even Indoors)

Once your run goes past 60 minutes, whether outdoors or on your treadmill, your glycogen stores start to drop.

The American College of Sports Medicine recommends:
30–60 grams of carbohydrate per hour for endurance sessions lasting longer than one hour.

For runs 60–120 minutes:

Keep it simple. Sports drinks or gels with water provide easy-to-digest sugars. Both will effectively deliver quick acting glucose. If you’d rather aim for a whole-food option, you should consider naturally dried fruits. Raisins have been shown to be just as effective as sports jellybeans at maintaining performance late in the game.

For runs longer than 2.5 hours:

Use a combination:

• Sports drink

• Gels

• Low-fat, low-fiber solid foods

Just avoid stacking everything at once. Spacing fuel every 10–20 minutes works well. Many runners set a timer, which is incredibly easy to do during indoor training sessions.

If stomach issues pop up, it’s usually:

• Too much fuel

• Too fast

• Or the wrong type for your system

This is why practicing during training is so valuable.

Post-Run Fueling: Recover Strong, Train Again Sooner

When your long run ends, indoors or outside, recovery begins. The ’30-minute window’ has been a very common recommendation. Eating within 30 minutes is great but new findings suggest that window is not so narrow. If a runner eats a balanced meal before a long run, the urgency for immediate post-run nutrition is reduced because glycogen stores are not completely depleted. However, for those long runs we’ve been talking about (the ones that are more than 2 hours), rapid refueling is still important.

That window for muscle repair stays open as this study suggests for 24-48 hours, but if you are planning to run again tomorrow, well you do need to refuel quickly.

Within 30 minutes:

• Eat 300–400 calories

• Aim for a 4:1 carbohydrate-to-protein ratio

Carbohydrates replenish glycogen. Protein supports muscle repair.

Options:

• Turkey sandwich + pretzels

• Veggie omelet + toast

• Smoothie with protein powder, banana, and berries

Indoor runners often finish workouts at home, which makes recovery nutrition even easier to execute consistently. No drive home. No delay. Just refuel and start recovery right away.

Continue eating balanced meals throughout the day and sip fluids to rehydrate fully.

Does Fueling Change for Indoor Runs vs. Outdoor Runs?

Treadmill running often means:

• Controlled pacing

• Longer steady-state efforts

• Structured endurance sessions

• Fewer natural terrain breaks

That consistency increases the importance of starting fueled and staying fueled.

The better you fuel:

• The stronger your late miles feel

• The more consistent your pace becomes

• The better you recover

• The more value you get from every training session

Fueling for distance running isn’t just about avoiding the wall. It’s about maximizing your performance, whether you’re chasing a PR outdoors or building endurance on your treadmill at home.

And the best time to perfect your fueling strategy?

Your very next long run.

The post Fueling Long Runs Indoors or Outside appeared first on Health & Fitness Blog | Johnson Fitness.

Grab a workout partner and a medicine ball that works for both of you. When we tried this, an 8–10 lb ball felt just right. And if you’ve got options? Don’t be afraid to swap weights between exercises.

Here’s the cool part: workouts like this aren’t just fun, they’re actually really effective.

Research shows that medicine ball training may improve muscular power and core stability. What does that mean for you? These types of workouts help you build strength that actually carries over into real-life movement. You rely heavily on rotational core stability and hip control daily as you get in and out of your car, reach to take something off a shelf, and more.

So, here is a great medicine ball workout you can add to your weekly fitness routine.

Med Ball Toss

Stand about 8–10 feet from your partner. Step forward into a lunge with your right leg as you toss the ball. Return to start after the pass. When your partner catches it, they do the same. Continue for 10-15 reps per side.

Why this is worth doing:
Lunge-and-throw movements train force transfer between the lower and upper body which makes a difference for injury prevention.

Double Tap

Stand facing your partner with the ball on the ground between you. Tap the ball with your left foot, then right. Do this for 1–3 minutes.

Want more of a challenge? Add a burpee after every tap cycle.

Why this is worth doing:
Quick foot contacts help improve neuromuscular coordination and agility, which are linked to better balance and reduced lower-limb injury risk.

Side Angle Pass

Stand back-to-back. Lift the ball up to the right, then bring it down across your body toward your left knee. Pivot your right foot as you rotate and pass the ball. Do 10-15 reps per side.

Add a press before each pass for more challenge.

Why this is worth doing:
Rotational training improves core muscle activation and trunk stiffness which is key for stabilizing the pelvis especially for runners.

Plank Ball Roll

Start in a plank facing your partner with the ball under one hand. Roll it across to your other hand, then back toward your partner. Do 10 – 15 reps.

Why this is worth doing:
Unstable plank work has been shown to increase deep core muscle activation, which supports spinal stability and posture.

Side Plank with a Tap

Both of you set up in side planks facing opposite directions. Tap the ball with your top hand twice, then roll it to your partner. Do 10–15 reps.

Why this is worth doing:
Side plank variations target the obliques — muscles that help control hip drop with every stride.

Crunch Toss

Sit across from your partner. Lower down slowly, then sit back up and toss the ball. Do for 1–3 minutes.

For more challenge: Keep your feet lifted (only if you can keep your back stable).

Why this is worth doing:
Loaded core flexion can improve trunk endurance, which helps delay fatigue during longer efforts.

Russian Twist

Sit side-by-side. Twist away from your partner, return to center, then twist toward them and pass the ball. Do for 1–3 minutes.

For more challenge:
Lift your feet or add an overhead press before the pass.

Why this is worth doing:
Rotational core strength supports efficient arm swing and torso control and both are tied to better endurance performance.

The Main Takeaway

Partner workouts like this don’t just make training more fun. They help build the kind of strength, stability, and coordination that supports performance, whether you’re lifting, training, or logging miles on your next long run. Visit your local Johnson Fitness and Wellness to get medicine balls for your home gym.

The post A Fun Partner Workout with a Medicine Ball appeared first on Health & Fitness Blog | Johnson Fitness.

It might not look like much at first. You’re just stepping side to side, right? But add a mini resistance band and suddenly your glutes have no choice but to wake up and do their job. If you’ve ever struggled with knee pain, hip tightness, or low back pain — this simple move can make a big difference.

Why Glute Activation Matters

Your glutes do a lot more than you might think. They play a major role in how you walk, run, lift, and move throughout the day. Strong, active glutes help stabilize your hips and protect your knees and lower back from injury.

But here’s the problem: a lot of people have what I called glute amnesia, which is just my way of saying your glutes aren’t firing the way they should.

This usually happens because:

• You sit for long periods of time

• You’ve had a past injury

• Other muscles are compensating for weak glutes

When your glutes don’t activate properly, your body starts to rely on other muscles to do the work. Over time, that can lead to issues like knee pain, tight hips, and lower back discomfort, even in active people and runners.

That’s where glute activation exercises like the band resisted lateral walk come in.

How to Do a Band Resisted Lateral Walk

To get started, place a mini resistance band just above your knees. This position helps target your glutes without letting other muscles take over.

1. Stand with your feet hip-width apart

2. Keep your toes pointing forward

3. Maintain a slight bend in your knees (like a mini squat)

4. Step out to the side with one foot

5. Follow with the other foot without letting your feet come together

Keep tension on the band the entire time and try not to rock side to side as you move. You should feel this exercise working in your outer glutes right where your back pockets would be.

Start with:

• 10–12 steps to the right

• 10–12 steps to the left

• Rest 15 seconds

• Repeat for 2–3 sets

Tips for Better Glute Engagement

• Move slow and controlled

• Don’t drag your back foot

• Keep your chest up and core engaged

• Remember to breathe

You can use band resisted lateral walks as part of your warm-up before leg day, before a run, or even between strength training sets to keep your glutes activated.

Why this matters for runners

Distance running is basically a series of single-leg hops.

Every time your foot hits the ground, your hip muscles have to stabilize your pelvis so it doesn’t drop or rotate. When your glutes aren’t strong enough:

• Your knee collapses inward

• Your pelvis drops side-to-side

• Your stride becomes less efficient

• Your risk of injury goes way up

Things like:

• Runner’s knee (patellofemoral pain)

• IT band syndrome

• Shin splints

• Even low back pain

…have all been linked to weak hip abductors in runners.

A 2019 randomized controlled trial found that runners with patellofemoral pain who completed a hip-focused strengthening program had:

• Reduced pain

• Improved running mechanics

• Better functional performance

Performance benefits too (not just injury prevention)

It’s not only about staying healthy, but also about running better.

A 2020 systematic review in Sports Medicine reported that improving hip muscle strength in endurance runners can:

• Improve lower-limb alignment

• Reduce unnecessary joint loading

• Increase neuromuscular control during stance phase

All of which can improve your running by reducing how much energy it takes you to hold pace.

Looking for more guidance on your distance training program or to gear up with the best resistance bands? Visit your local Johnson Fitness & Wellness to learn more.

The post Band Resisted Lateral Walk: The Glute Activation Exercise You Should Be Doing appeared first on Health & Fitness Blog | Johnson Fitness.

How can we avoid overtraining, and still get the most out of an exercise program? The specific answer depends on the individual. Yet one general solution is appropriate for all: Balance your training and recovery.

What changes when we overdo exercise training?

Exercise performance declines when we over-train. It is frustrating, especially for competitive individuals. And studies confirm that hormonal and inflammatory changes make exercise feel more effortful.

• Growth Hormone: The most consistent finding among overtraining studies is a reduction in Human Growth Hormone. This hormone may help us build muscle, so Growth Hormone is crucial for exercise adaptations!

• Cortisol: Several studies point to higher cortisol during overtraining, though not all athletes may experience it. As a stress-related hormone, cortisol helps us cope with challenges. But when cortisol remains elevated, it impairs memory and can depress mood.

What does a balanced program look like?

When you think of recovery, you may be tempted to simplify it down to time. Yes, we need time to recover. Other crucial elements are also needed:

• Nutrition: Every workout you complete relies on many vitamins and minerals. Vitamins and minerals are used by the cells of your body to produce energy. As you recover, your body will heal your muscles, delivering the building blocks to grow. This also demands excellent nutrition, especially protein. Studies suggest that athletes tend to eat less overall calories than their bodies need. And most female athletes do not consume enough carbohydrates or iron to replenish their bodies. Without adequate fuel, active people may notice low workout motivation and slower workout recoveries, which are particularly common in endurance athletes and distance runners.

• Sleep: One of the most important elements of daily health is sleep. Without adequate sleep, your body will have prolonged inflammation periods that slow your workout recoveries. Athletes often have sleep impairments during intense training and competition, and it hinders their performance. Even if you sleep over 7 hours a night, research suggests that extending your sleep time by 30 minutes to one hour can benefit athletic performance. It is best to stick to a pre-bed ritual. See your physician to address any sleep concerns, especially if you snore or have sleep apnea as these reduce the restorative benefits of sleep.

• Stress: Even though exercise can alleviate some stress-related issues, exercise itself is a type of stressor. If your daily life includes major challenges, such as grief, loss, or interpersonal conflict, consider a lighter workout plan until your energy and motivation recover. Higher stress is often reported in athletes after injury, due to time constraints, and based on a desire to remain highly competitive.

What about Massage Therapy?

Massage therapy isn’t just relaxing, it may actually improve recovery from exercise. Recent studies show that massage can help reduce delayed onset muscle soreness (DOMS), improve blood flow, and support faster muscle recovery after intense workouts.

Some research has even found that post-exercise massage may reduce inflammation markers and improve muscle function within 24–72 hours after training. That means athletes may be able to return to training sooner and perform better in their next session.

In short: massage therapy may help support recovery and protect against the performance drops we see with overtraining.

What’s Better: Full Body or Targeted Massage?

This question comes up a lot. Should athletes choose full body massage or is a targeted massage better for recovery?

The truth is, both can help. It just depends on what your body needs.

Full Body Massage: Best for Stress and Overall Relaxation

If you feel tense all over, a full body massage may be the better choice.

Full body massage can:

• Lower stress hormones
• Improve sleep
• Reduce anxiety
• Support circulation

Supported by this 2005 study, massage therapy can reduce cortisol levels and increase serotonin and dopamine. These are chemicals that help your body relax and feel better overall. You can get these benefits at home with a massage chair, if that fits into your space and budget. There are space-saving, budget friendly chairs like the Synca CirC or large, premium chairs like the Osaki JP-Nexus.

Having full body massage chairs in your home is not always feasible for everyone, but you can still achieve the benefits using things like tennis balls, foam rollers, or floor rocking on a yoga mat.

Targeted Massage: Best for Pain and Problem Areas

If you have pain in one spot, like your neck, hips, or lower back, targeted massage may work better.

Targeted massage can:

• Reduce muscle tightness

• Improve range of motion

• Reduces inflammation

While the science is mixed, this study suggests targeted massage reduces inflammation and supports mitochondria growth. More mitochondria (your energy producing cells) mean you can produce energy more efficiently.

Using tools like a neck & shoulder massager or hand-held massager can help target specific muscles post workout.

The Main Takeaway

Overtraining can spike cortisol and hinder Growth Hormone. To keep your progress moving forward, consider an adequate recovery routine to improve your performance. Consider things like nutrition, sleep, and massage therapy.

Want to try out some massage therapy for yourself? Find your nearest Johnson Fitness & Wellness to try it today.

The post How to Avoid Overtraining and Improve Recovery appeared first on Health & Fitness Blog | Johnson Fitness.

Do Your Customers Want Technology?

One big commercial gym trend I’m seeing is technology. It’s not a bonus anymore, it’s expected. About 60% of U.S. adults already use fitness or health tech to track their workouts. That tells me future members will expect connected equipment, workout data, and personal feedback to be part of the gym experience.

Do Your Customers Want Wellness & Recovery?

Another important commercial gym trend is wellness and recovery. Around 42% of U.S. consumers use recovery or wellness services every month. Spaces for stretching, recovery, or mind-body workouts are moving from “nice extras” to must-haves in today’s gyms.

Technology and recovery are just two of the five key commercial gym trends shaping new fitness spaces. Check out trends 1-5 in our full report. Get it now.

Download this FREE resource now!

The post Download: 5 Trends Every Commercial Gym Builder Should Know appeared first on Health & Fitness Blog | Johnson Fitness.

Pre-Workout Massage

When you choose a pre-workout massage you’re focusing on warming up the body. This is crucial for reducing injury risk and improving athletic performance. Some benefits of pre-workout massage therapy include:

• Increased Blood Flow: A pre-workout massage stimulates circulation. This can help deliver oxygen and nutrients to the muscles, supporting better performance. Increased blood flow is also associated with priming the body for physical activity, making muscles more responsive and potentially less prone to injury.
• Loosening Muscles: Gentle stretching during a pre-workout massage may help release tension and stiffness of your muscles and joints, improving flexibility and range of motion. This is beneficial when preparing the body for activities like running, lifting weights, or playing sports.
• Mental Focus and Relaxation: In addition to physical benefits, a pre-workout massage may calm the mind. This can reduce stress and help you enter your workout with greater focus.

Post-Workout Massage

Once your workout is complete, the focus shifts from preparation to recovery. A post-workout massage may help with the following:

• Lymphatic System Stimulation: After an intense workout, the body produces waste products like lactic acid. This may contribute to soreness and fatigue. A post-workout massage may stimulate the lymphatic system. This can help flush out toxins and support a faster recovery.
• Reducing Delayed Onset Muscle Soreness (DOMS): DOMS often appears 24 to 48 hours after an exercise. Massage therapy right after a workout may help reduce muscle soreness by increasing blood circulation. Massage also delivers fresh oxygen to fatigued muscles, relieving tension.
• Muscle Relaxation and Tension Relief: Post-exercise massage therapy relaxes tight muscles that stiffen after a workout. Reducing muscle tension can help prevent long-term stiffness. It also assists muscles in efficient recovery.

How Massage Equipment Fits into Your Fitness Routine

Whether you’re aiming for a pre or post-workout massage, choosing the right massage therapy equipment depends on your needs, fitness routine, and recovery goals. Here are common options and what they suit best:

• Massage Chairs: Ideal for those who want a comprehensive, hands-free massage at home. They offer various techniques, including deep tissue massage and heat therapy. They can target multiple muscle groups simultaneously. Massage chairs are perfect for regular use to aid both pre-workout preparation and post-workout recovery. Explore our full assortment of massage chairs designed to provide both pre and post-workout relief.
• Percussive Massagers: Ideal for muscle recovery and enhanced performance. Percussive massagers, like the Synca Kitta Massager, target specific muscle groups with ease. They are ideal for use before or after an intense exercise session. These handheld devices loosen tight muscles, improving blood flow and reducing muscle tension in specific areas. They complement other recovery tools like foam rollers and stretching. If you’re looking to maintain muscle strength and reduce delayed onset muscle soreness (DOMS), adding percussive massagers into your wellness routine can be a game changer.
• Foam Rollers: This cost-effective self-massage tool helps release muscle knots and improve flexibility. Foam rolling benefits include muscle recovery and injury prevention. They help your body relax muscle fibers and improve range of motion.

The Main Takeaway

Massage therapy, whether before or after a workout, offers extensive benefits. It can enhance sports performance, aid in muscle recovery, supports overall health, improves range of motion and prevent injury. Massage equipment, like those from Johnson Fitness & Wellness, blend convenience and the optimal addition to your fitness routine. Explore all of our massage equipment and connect with our specialized team in-store to find the right equipment for your goals. To be safe, we recommend consulting with your doctor or physical therapy expert to tailor massage therapy for your wellness needs.

*Written by Dr. Timothy Sharpe, D.C., a seasoned chiropractor with nearly 30 years of clinical experience. A graduate of the prestigious Palmer College of Chiropractic, Dr. Sharpe holds specialty certifications in sports injuries and spinal whiplash. He is an expert in treating complex musculoskeletal conditions. With over two decades of experience integrating massage chairs into his practice, Dr. Sharpe has conducted thousands of demonstrations across clinical settings, Costco events, and trade shows. He shares his knowledge on the therapeutic benefits of these tools. His involvement with three major massage chair companies has made him one of the most well-rounded experts in the industry. Dr. Sharpe’s extensive background and hands-on experience make him a trusted authority on the best massage chairs for enhancing recovery and overall wellness.

The post When is the Best Time for Massage Therapy: Pre or Post Workout? appeared first on Health & Fitness Blog | Johnson Fitness.

Also called the overhead press or military press, this lift looks straightforward but there’s a lot happening once the bar moves overhead. It’s one of those exercises that quietly works far more than just your shoulders.

What Is the Barbell Shoulder Press?

At its core, the barbell shoulder press is exactly what it sounds like. You press a barbell from shoulder height straight overhead.

You can do it standing or seated. Either way, the goal is the same: move the weight in a clean, controlled line while your body works to stay stable underneath it.

It’s not just about pushing weight up. It’s about control, alignment, and total-body tension.

Muscles Worked (More Than You Think)

Yes, your shoulders do the bulk of the work, specifically the deltoids. Your triceps help finish the press, and your upper chest lends support.

But here’s the part people often forget: your core, upper back, and even your glutes are working too. If you’re standing, your body has to stabilize the load the entire time. That’s what makes this lift so effective.

It’s shoulder strength, backed by full-body support.

How to Perform the Barbell Shoulder Press Properly

1. Starting Position: Place the bar on a rack at shoulder height. Stand with feet about shoulder-width apart. Slight bend in the knees. Core braced. Grip the bar just outside shoulder width.
2. Unrack with control: Lift the bar off the rack and hold it just above your collarbones. Elbows should be slightly in front of the bar not flared out wide.
3. Press Overhead: Press the bar overhead in a smooth line. As the bar passes your face, move your head slightly back, then forward once it clears. Finish with arms fully extended but not locked out.
4. Lower the Bar: Bring the bar back down slowly to the starting position. Stay tight. Stay controlled. Make sure you lower with intention to maximize the benefit of the move. 
5. Repeat: Keep going with clean reps, not rushed ones. If your form alters, rest. 

Shoulder Press Variations Worth Trying 

• Seated Overhead Press: Provides more back support and reduces momentum. 
• Dumbbell Shoulder Press: Helps address side-to-side strength imbalances. For equipment options, you can find quality dumbbells and kettlebells here.
• Arnold Press: Adds wrist rotation for enhanced shoulder muscle activation.
• Standing Overhead Press: Requires more core engagement for stability.

For more strength training equipment options, check out our full strength training collection.

Common Mistakes to Avoid

A few small habits can turn this great lift into a problem.

• Gripping the bar too wide

• Leaning back and turning it into an incline press

• Cutting reps short by not lowering the bar fully

• Holding your breath instead of breathing steadily

If your lower back feels it more than your shoulders, something’s off.

Benefits of the Barbell Shoulder Press

This lift builds shoulder strength that actually carries over into other lifts and into daily life. Reaching overhead. Lifting objects. Staying strong and stable through your upper body.

When done well, the barbell shoulder press improves strength, posture, and core stability all at once.

Start lighter than you think you need to. Focus on clean reps. Add weight gradually.

Main Takeaways

Like most classic lifts, the movement rewards patience and good form. It’s not a race, it’s a habit. 

The post Barbell Shoulder Press: The Ultimate Guide to Building Upper Body Strength appeared first on Health & Fitness Blog | Johnson Fitness.

• HIIT treadmill workouts combine short bursts of intense exercise with recovery periods to maximize calorie burn and improve cardiovascular fitness.
• Proper warm-up and safety measures are essential to prepare your body and reduce injury risk during high-intensity interval training.
• This guide includes a sample HIIT treadmill workout suitable for all fitness levels, helping you build endurance and strength at your own pace.
• Incorporating HIIT treadmill workouts regularly can promote fat loss, increase muscle mass, and enhance overall metabolic health.

High-intensity interval training (HIIT) has become one of the most effective and time-efficient workout routines for improving cardiovascular fitness, burning calories, and promoting fat loss. Combining short bursts of intense exercise with recovery periods, HIIT treadmill workouts elevate your heart rate and maximize calorie burn in a short period.

Whether you’re a beginner or an experienced runner, incorporating HIIT treadmill workouts into your exercise routine can help you improve aerobic fitness, boost metabolism, and stay consistent with your fitness goals.

Why Choose HIIT Treadmill Workouts?

Treadmills offer a controlled environment where you can personalize your workout plan according to your fitness level. Adjusting speed and incline allows you to target different muscle groups and simulate outdoor activities like uphill walking or stair climbing, making your workouts more dynamic and effective.

HIIT treadmill workouts reduce joint impact thanks to the treadmill’s cushioned surface, which provides better support than hard outdoor surfaces like concrete or asphalt. This makes treadmill HIIT suitable for people with joint concerns or those recovering from injuries. Moreover, HIIT training can improve high blood pressure over time by promoting blood vessel remodeling, making vessels more elastic and better at dilating, which enhances blood flow and cardiovascular health.

If you’re looking to purchase a treadmill for your workouts, check out a great selection of treadmills available at Johnson Fitness & Wellness.

Getting Started: Warm Up and Safety Tips

Before diving into your HIIT treadmill workout, always start with a warm up consisting of light jogging or brisk walking and dynamic stretches to prepare your body and reduce the risk of injury. Gradually increase your pace to get your heart rate up and muscles ready for the intense intervals ahead.

Example HIIT Treadmill Workouts

To help you get started with high intensity interval training on the treadmill, here are three example workouts catering to different fitness levels and preferences. Remember, HIIT workouts can be flexible and adjusted to your needs, unlike the licensed Sprint8 (S8) workout protocol which involves strict 8 rounds of 30-second sprints followed by 90-second recoveries.

Beginner HIIT Treadmill Workout

Perfect for those new to HIIT or returning after a break, this workout balances intensity with manageable recovery:

1. Warm up: 5 minutes of brisk walking or light jogging
2. Interval 1: 20 seconds of jogging at a challenging pace
3. Recovery: 40 seconds of walking
4. Repeat intervals 8-10 times
5. Cool down: 5 minutes of walking and stretching

Adjust speeds so that the jogging intervals push you out of your comfort zone but remain sustainable.

Walking HIIT Treadmill Workout

Ideal for those who prefer low-impact exercise or have joint concerns, this workout uses incline to boost intensity without sprinting:

1. Warm up: 5 minutes of flat walking
2. Interval 1: 60 seconds of brisk walking at 8-12% incline
3. Recovery: 90 seconds of flat walking at a comfortable pace
4. Repeat intervals 6-8 times
5. Cool down: 5 minutes of flat walking and stretching

This session targets different muscle groups and elevates heart rate while minimizing joint stress.

Incline-Based HIIT Workout (No Sprinting)

For those who want a high intensity workout without running, this incline-focused routine builds strength and endurance:

1. Warm up: 5 minutes of walking at 0% incline
2. Interval 1: 45 seconds walking at 10-15% incline and moderate pace
3. Recovery: 60 seconds walking at 0-2% incline at an easy pace
4. Repeat intervals 8-10 times
5. Cool down: 5 minutes of walking and stretching

This workout emphasizes strength training for lower body muscles while providing cardiovascular benefits.

Understanding the Difference: HIIT vs. Sprint8 (S8)

While HIIT encompasses a broad range of high intensity interval training styles that can be adjusted in duration, intensity, and recovery, the Sprint8 workout follows a strict, licensed protocol. Sprint8 consists of 8 rounds of 30-second all-out sprints followed by 90-second recovery periods, designed for maximal effort and consistent structure.

HIIT workouts offer flexibility to suit your fitness level, goals, and preferences, which can include varying interval lengths, inclines, and speeds. Sprint8, on the other hand, is a specific program optimized for fat loss and metabolic improvements through repeated maximal sprints.

Choose the workout style that fits your needs, and remember to always warm up properly and listen to your body during high intensity interval training.

Benefits of HIIT Treadmill Workouts

• Burns more calories in less time compared to steady-state cardio
• Improves cardiovascular health and aerobic fitness
• Increases muscle mass and targets different muscle groups
• Enhances insulin resistance and overall metabolic health

Frequently Asked Questions (FAQ)

What does HIIT stand for?

HIIT stands for High-Intensity Interval Training, which involves alternating short bursts of intense exercise with recovery or low-intensity periods.

How often should I do HIIT treadmill workouts?

For most people, 3 to 4 HIIT sessions per week with rest or active recovery days in between is ideal to allow your body to recover and adapt.

Can beginners do HIIT treadmill workouts?

Yes! Beginners should start with shorter intervals and longer recovery times, gradually increasing intensity and duration as fitness improves.

Are HIIT treadmill workouts good for weight loss?

Absolutely. HIIT workouts burn more calories in less time and can help reduce subcutaneous fat and improve overall metabolic health.

How do I stay safe during HIIT treadmill workouts?

Always warm up properly, listen to your body, avoid overexertion, and consult a healthcare professional if you have any health concerns before starting. Additionally, make sure to use the treadmill’s safety key or emergency stop clip during your workout. This safety feature allows the treadmill to stop immediately if you lose balance or fall, helping to prevent injuries during high-intensity interval training. Keeping the safety key attached and within easy reach is a simple but crucial step to ensure your HIIT treadmill sessions remain safe and effective.

Main Takeaways

High-intensity interval training on a treadmill offers a highly effective and time-efficient way to improve cardiovascular fitness, burn calories, and promote fat loss. By alternating short bursts of maximal effort with rest periods or active recovery, HIIT treadmill workouts maximize calorie burn and boost metabolism.

Treadmill exercise allows for personalized workouts by adjusting speed and incline to match your fitness level and target different muscle groups, making it a great workout option for beginners and experienced exercisers alike. Remember to always warm up properly with dynamic stretches and light jogging to prepare your body and reduce injury risk.

Incorporating HIIT treadmill workouts into your routine 3 to 4 times per week, with adequate rest or active recovery days, can lead to greater improvements in aerobic fitness, muscle mass, and overall health. Whether your goal is weight loss, improved cardiovascular health, or enhanced fitness, HIIT treadmill training provides a versatile and efficient exercise option that fits into busy schedules and supports long-term consistency.

The post HIIT Treadmill Workouts: The Ultimate Guide to High-Intensity Interval Training on a Treadmill appeared first on Health & Fitness Blog | Johnson Fitness.