Unionfitness Accessibility Statement

Unionfitness is committed to facilitating the accessibility and usability of its website, unionfitness.com,for everyone. unionfitness aims to comply with all applicable standards, including the World Wide Web Consortium's Web Content Accessibility Guidelines 2.0 up to Level AA (WCAG 2.0 AA). unionfitness is proud of the efforts that we have completed and that are in-progress to ensure that our website is accessible to everyone.

If you experience any difficulty in accessing any part of this website, please feel free to call us at 412-224-5220 or email us at join@unionfitness.com and we will work with you to provide the information or service you seek through an alternate communication method that is accessible for you consistent with applicable law (for example, through telephone support).



Things You Should Know in the Gym

posted on May 15, 2023

For today’s blog I am going to review a few different things you should know. It is imperative that we review the basics in all aspects of our lives. Today I am going to give you a short list of some basics we should all know if we train.


  1. 3,500 Kcals is equal to one pound. What this means in practical terms is that if you wish to lose one pound you must find a 3,500 calorie deficit. If you wish to gain one pound you must have a 3,500 calorie surplus.
  2. Set point theory. The premise here is that your body is comfortable at it’s current weight, and doesn’t want to change. This ties closely to point one about calories. While in theory if you burn an additional 3,500 calories in a week you will lose a pound, we know this isn’t true. The body is adaptable and will make up small caloric changes with metabolism. The lesson here is to make sure you doing more than you think you need to, in order to make a positive change.
  3. You have three energy systems and they all need to be trained. First is ATP/PC, this energy system is for an all out sprint and lasts less than ten seconds. Your second is glycolytic and lasts about one minute of intense activity. Finally is aerobic, and this is the one we use when we are either not training or training at a low level intensity. Use each of these systems.
  4. Your core is made up of your entire body. I often hear people talk about training or needing to train their “core.” I am here to tell you that you are training your “core.” Core has become a word to mean abs, or anti-stability exercises. True core exercises are everything from squats, farmer walks, to ab exercises. Train your “core” appropriately.
  5. For the last one I am going to make you feel good. How you approach training matters to how your body responds to that training. All stress is not equal, and if you enjoy what you are doing you will be better and have better results. Find your feel good exercises and do those. This is not limited to the gym, go outside, run, hike, bike, climb, or just walk. If you exercise makes you unhappy there will be no success. Go enjoy your training!


I hope some of this helps you as we head into the warm summer months.




Read More