Drum Hill Fitness

...By Travis Webb

One of the main features of any gym is the dumbbells and barbells. Each piece of equipment can be used by either hands or two depending on the exercise. Dumbbells are primarily used with one handed exercises. Barbells are primarily use two hands and can be found with either fixed weights or plate additions. The barbell can also be found as a straight bar or EZ bar. The main feature of both the dumbbell and barbell is the concept of “dead weight,” so it is very similar to using objects of day to day life. Along with explaining the concepts of dumbbells and barbells, I will briefly explain how to keep your joints safe while using them in exercise.

We all have dominant hands and dominant feet, so it makes perfect sense that you would favor one side of your body over the other in exercise. Normally your dominant side will take the majority of the load in any exercise, this means that as you get stronger an imbalance may start to form. Imbalances normally lead to discomfort. One of the uses of dumbbells is to find whether or not one side of your body is stronger than the other. If one side is stronger than the other all you have to do is continue working out at the same weight range until the other side catches up.

Barbells can allow for more stability in an exercise than dumbbells and you can lift more weight. You are able to focus all of your effort on one point rather than two; this makes it easier to balance. When it is easier to balance it is also easier to lift more weight. While using plates on a barbell always make sure to put the clips on the ends that keep the plates in a fixed position.

You can basically use dumbbells or barbells in the same exercise; it just depends on how much weight you are lifting. Whether its chest presses, rows, bicep curls or squats, using the correct weight will protect your joints. Also a basic rule is never extent any joint all the way while holding weight. No matter what the exercise may be, extending your arms or legs all the way is not a good idea! Always keep a slight bend in your joints while exercising and you will be less susceptible to injury.

...By Travis Webb

One of the most important areas of your body is the core. Over time the fitness community has changed their focus of ab workouts to core workouts. This is mainly due to our growing understanding in how the core works. As our knowledge has grown we have also developed equipment to activate and utilize the core more efficiently such as the stability ball.

Your core wraps around your torso and includes a variety of muscles in your hips. One of the ideas behind sitting on a unstable surface, like a stability ball, is more muscles will be recruited to stabilize as you move. If your form is correct you can help stabilize your core in this fashion. Some of the benefits include reduced lower back pain, improved balance, increases in strength throughout the body, improved coordination and decreased susceptibility to injury.

You can use a stability ball in sit ups, pushups, squats as well as hundreds of other exercises ranging from beginner to expert. I’m frequently asked what size stability ball should be used and the answer is in how tall you are and what exercise you are looking to do. The size and density of a stability ball can vary from large to small and high density to low density. I’ve found a method to be standing next to the stability ball, if it is as high as your knee you are good to go!

...By Dave Melton

Bring a Buddy for Free!

5 reasons why working out with a partner will help achieve your fitness goals:

1. Time goes by faster with a friend
2. It creates accountability
3. Friends can give you an objective view
4. You will always have a spotter
5. You can celebrate successes together

Best Fitness of Drum Hill wants to help you achieve your goals with your buddies so we have added an option that will allow you to bring a friend with you for free every time you come to the gym. Whether you want to bring a spouse or child for their daily exercise or an occasional buddy to join in on your workout you will be able to do so. Ask at the front desk how you can bring a friend for FREE.

...By Travis Webb

Each Fitness Facility has their own machines, but what can they be used for? I’ve heard from countless members along with none members ask Fitness Professionals for machine based work-out programs. Each person having their own reasons for their request but the unified thought process was machines were a good place to start. The good thing is machines can be a good place to start and they can be used for a variety of reasons.

Each machine has illustrations that show you how to work the machine and which muscle group should be worked. There are positive and negative aspects to the simplicity of these illustrations. The positive is it’s relatively easy to look at the illustration and figure out what to do. Another positive is machines are good for preparing your body for more complex exercises. The negative aspect are not knowing how many repetitions, sets, and rest periods you should be using per machine. If you’ve ever wondered whether or not an exercise is being done correctly its always best to consult a professional.

To solve the problem of repetitions, sets, rest periods and even weight used there are a couple pointers to follow. First of all it’s better to use the machine at the lowest weight so your body can learn the range of motion. There is no point in using heavy weight first, you could injure yourself. To figure out the rest of the details you should first know what goals you’re trying to achieve. In most cases, but not all, using lighter weight with higher repetitions such as 3 sets of 12 repetitions, will help with weight reduction. In most cases, but not all, using heavier weight for 3 sets of 4-8 repetitions, will help in gaining muscle. No matter what, if you start lifting weights you will gain muscle in some degree.

Now that you have an idea of the details you can refer to a professional to guide you through each machine. Everyone has their favorite machines but that doesn’t mean you should only do parts of your body. Include as much diversity in your workouts as possible and you will reach your goals faster. Remember! Machines are a good place to start but there are always more complex exercises that will get you better results from your body. Look forward to changing workouts and your new body is all yours.

...By Travis Webb

This time of year is one of the most anticipated fitness times of the year. A new beginning and a fresh start towards achieving goals are great causes to be excited. To get started the healthy and effective way the first step is to create goals to be achieved. Having something to work towards will drive you forward. The fun part about goal setting is the sky can be the limit! There can be weight lose, muscle gain, life style changes, eating habits altered, athletic achievement, even aspirations of running a mud race.

After creating a set of goals to achieve the second step is to come up with realistic timelines. Anything worth achieving is not achieved easily, so the best thing to do is to find out how long it will take to achieve your goals safely. Once you understand the safety guidelines of exercise you will understand that doing things safely is also the most efficient!

Any fitness facility will have a wide variety of exercise equipment to utilize. Each piece of equipment is used to work different muscle groups. The best workout plan has exercises that will work all of the muscle groups throughout the week. Working the larger muscles and the smaller muscles will provide you with a well rounded workout program resulting in the highest results. Since every person is unique their workout program should also be personalized.

Once you start working out and achieving your goals it will be time to stay motivated. Having workout partners is a great way to stay focused. If you are not getting the results you want do not give up! The answer is always out there so never hesitate to ask for assistance. Being informed will allow you to adjust your workout program quickly which will get you back on track.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, and Chelmsford, MA.