Overview

Fusion Fitness Center is dedicated to providing a quality and enjoyable fitness experience for you and your family. Membership at Fusion gives you access to our Fitness Center which has all the equipment that you need for cardio workouts and weight training.

We also have machines that can help target virtually every muscle group. Whether your goal is weight loss, muscle strengthening, or endurance training, the equipment at Fusion will give you everything you need. Take a look below to see a list of all of our machines and equipment. Feel free to stop by for a visit if you want to see our facility before deciding to commit to a membership. There will be a trained staff person in the Fitness Center during operating hours.

Strength Training Builds More than Muscles

Most of us know that strength training (with free weights, weight machines, or resistance bands) can help build and maintain muscle mass and strength. What many of us don’t know is that strong muscles lead to strong bones. And strong bones can help minimize the risk of fracture due to osteoporosis.

A combination of age-related changes, inactivity, and poor nutrition conspire to steal bone mass at the rate of 1% per year after age 40. As bones grow more fragile and susceptible to fracture, they are more likely to break after even a minor fall or a far less obvious stress, such as bending over to tie a shoelace.

Osteoporosis should be a concern for all of us. Eight million women and two million men in the United States have osteoporosis. It is now responsible for more than two million fractures year, and experts expect that number will rise. Hip fractures are usually the most serious. Six out of 10 people who break a hip never fully regain their former level of independence. Even walking across a room without help may be impossible.

Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone. This is tremendously useful to help offset age-related decline in bone mass. Activities that put stress on bones stimulate extra deposits of calcium and nudge bone-forming cells into action. The tugging and pushing on bone that occur during strength training (and weight-bearing aerobic exercise like walking or running) provide the stress. The result is stronger, denser bones.

And strength training has bone benefits beyond those offered by aerobic weight-bearing exercise. It targets bones of the hips, spine, and wrists, which, along with the ribs, are the sites most likely to fracture. What’s more, resistance workouts — particularly those that include moves emphasizing power and balance — enhance strength and stability. That can boost confidence, encourage you to stay active, and reduce fractures by cutting down on falls. Source: Harvard Health Publications.

7 Tips for a Safe and Successful Strength Training Program

Strength or resistance training challenges your muscles with a stronger-than-usual counterforce, such as pushing against a wall or lifting a dumbbell or pulling on a resistance band. Using progressively heavier weights or increasing resistance makes muscles stronger. This kind of exercise increases muscle mass, tones muscles, and strengthens bones. It also helps you maintain the strength you need for everyday activities — lifting groceries, climbing stairs, rising from a chair, or rushing for the bus.

The current national guidelines for physical activity recommend strengthening exercises for all major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms) at least twice a week. One set — usually 8 to 12 repetitions of the same movement — per session is effective, though some evidence suggests that two to three sets may be better. Your muscles need at least 48 hours to recover between strength training sessions.  These seven tips can keep your strength training safe and effective.

  • Warm up and cool down for five to 10 minutes. Walking is a fine way to warm up; stretching is an excellent way to cool down.
  • Focus on form, not weight. Align your body correctly and move smoothly through each exercise. Poor form can prompt injuries and slow gains. When learning a strength training routine, many experts suggest starting with no weight, or very light weight. Concentrate on slow, smooth lifts and equally controlled descents while isolating a muscle group.
  • Working at the right tempo helps you stay in control rather than compromise strength gains through momentum. For example, count to three while lowering a weight, hold, then count to three while raising it to the starting position.
  • Pay attention to your breathing during your workouts. Exhale as you work against resistance by lifting, pushing, or pulling; inhale as you release.
  • Keep challenging muscles by slowly increasing weight or resistance. The right weight for you differs depending on the exercise. Choose a weight that tires the targeted muscle or muscles by the last two repetitions while still allowing you to maintain good form. If you can’t do the last two reps, choose a lighter weight. When it feels too easy to complete add weight (roughly 1 to 2 pounds for arms, 2 to 5 pounds for legs), or add another set of repetitions to your workout (up to three sets). If you add weight, remember that you should be able to do all the repetitions with good form and the targeted muscles should feel tired by the last two.
  • Stick with your routine — working all the major muscles of your body two or three times a week is ideal. You can choose to do one full-body strength workout two or three times a week, or you may break your strength workout into upper- and lower-body components. In that case, be sure you perform each component two or three times a week.
  • Give muscles time off. Strength training causes tiny tears in muscle tissue. These tears aren’t harmful, but they are important: muscles grow stronger as the tears knit up. Always give your muscles at least 48 hours to recover before your next strength training session.

Source: Harvard Health Publications.

Fusion Fitness Equipment

Weight Machines

  • Leg Press
  • Leg Extension
  • Leg Curl
  • Glute Press
  • Inner/Outer Thigh
  • Rotary Chest
  • Rotary Upper Back
  • Assisted Chin Dip
  • Lat Pulldown
  • Rotary Shoulder
  • Bicep Curl
  • Tricep Extension
  • Fluid Rower
  • Cross Bow Trainer
  • Abdominal
  • Dual Machine/Cable Crossover
  • Pec Fly

Free Weights

  • Roman Chair
  • Leg Press
  • Sled Press (Reverse Leg Press)
  • Calf Machine
  • Squat Rack
  • Smith Machine
  • Squat Track
  • Decline Bench
  • Preacher Curl
  • Abdominal Bench
  • Leg Raise
  • 3 Incline Bench
  • Flat Bench
  • Incline Bench

 

 

Cardio Machines

  • 4 Stationary Bikes (various seat positions)
  • Arc Trainer
  • 2 Elliptical Trainers
  • Stair-Master by Stepmill
  • 5 Treadmills
  • 9 Spin Bikes