Thursday, July 18, 2019

The importance of resistance exercise | BH spinning dumb bells review

I have recently written about how to design an individualized exercise prescription using the FITT principle.  One of the component of a good exercise regime is to include resistance training.

Resistance exercise is also called weight or strength training. It helps to build up the strength,  endurance and the size of the muscles. This is because a resistance force that is repetitive and consistent will make the muscles work to overcome it. Besides muscles,  resistance training is also beneficial for joint function, bone density, muscle, tendon and ligament strength.


The key points for a good resistance exercise is to repeat the same sets with rest in between with progressive overload (intensify frequency,  lengthen duration,  increase reps/sets, increase weight). The type of exercise should be changed periodically because each exercise only trains specific muscles. A good recovery time of 48hours should be given afterwards to allow muscle repair and adaptation.

One of the ways to get good resistance training is using spinning dumbbells.  BH Fitness is the leading specialist in designing this piece of fitness equipment.

Spinning dumbbells are relatively small and lightweight to allow resistance exercise, even on the go. The dumbbells spin during exercise either clockwise or anticlockwise using what's called centripetal force.  This quadruple the efficiency of resistance training using conventional dumbbells.


Individual muscle groups can be trained separately using BH spinning dumbbells. The dumbbells can be swung overhead for warm up. Then,  use the rules of 3- 3minutes each rep and 3sets each rep . For arms training,  the brachioradialis, deltoid, triceps and biceps are included.

The hips can be trained by sliding the dumbbells forward and stretching the hip muscles. Besides that,  the spinning dumbbells can also strengthen core muscles and back muscles. For a complete set of resistance workup, one can refer to the BH fitness product guide link I  provide at the end of the article.

What does Dr Yingzangel think?

The BH spinning dumbbells are light and easy to carry, even my three year old toddler can pick it up easily. There's a anti slip and anti sweat grip that's comfortable and does not cause sore hands or even abrasion with repetitive training. They are also durable. Bing boy had thrown it onto the floor before without injuring himself,  damaging the flooring nor breaking the dumbbells. A single set can allow training for the whole body at home without the need to head to the gym.

Those serious in getting back in shape can head on to BH Fitness website to get your very own spinning dumbbells at RM129 now. That's so much cheaper than a gym membership.



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Eleanor Roosevelt