Life Exercise junkies beware. - Page 2

Frankie · 04-10-2011, 11:27 PM

Healthy Living Sunday, April 10, 2011

The 6 exercise machines you must avoid

Walking into the gym and expecting a great workout is like walking into the supermarket and expecting a gourmet meal. The basic ingredients are there, but like they say in the infomercials, results may vary. With working out, as with cooking, a little bit of smarts, dedication, creativity and knowledge will make all the difference between perfect pasta and a gelatinous ball of mush.

For this list of no-no exercises, we consulted Stuart McGill, PhD, professor of spine biomechanics at the University of Waterloo, in Ontario; Nicholas DiNubile, MD, author of FrameWork: Your 7-Step Program for Healthy Muscles, Bones, and Joints; and trainer Vern Gambetta, author of Athletic Development: The Art & Science of Functional Sports Conditioning.

http://shine.yahoo.com/channel/healt...avoid-2470714/

1. Seated Leg Extension

What it's supposed to do: Train the quadriceps. What it actually does: It strengthens a motion your legs aren't actually designed to do, and can put undue strain on the ligaments and tendons surrounding the kneecaps.

A better exercise: One-legged body-weight squats. Lift one leg up and bend the opposite knee, dipping as far as you can, with control, while flexing at the hip, knee, and ankle. Use a rail for support until you develop requisite leg strength and balance. Aim for five to 10 reps on each leg. (If you are susceptible to knee pain, do the Bulgarian split squat instead, resting the top of one foot on a bench positioned two to three feet behind you. Descend until your thigh is parallel to the ground and then stand back up. Do five to 10 reps per leg.)

2. Seated Lat Pull-Down (Behind the Neck)

What it's supposed to do: Train lats, upper back, and biceps. What it actually does: Unless you have very flexible shoulders, it's difficult to do correctly, so it can cause pinching in the shoulder joint and damage the rotator cuff.

A better exercise: Incline pull-ups. Place a bar in the squat rack at waist height, grab the bar with both hands, and hang from the bar with your feet stretched out in front of you. Keep your torso stiff, and pull your chest to the bar 10 to 15 times. To make it harder, lower the bar; to make it easier, raise the bar.

3. Seated Hip Abductor Machine

What it's supposed to do: Train outer thighs. What it actually does: Because you are seated, it trains a movement that has no functional use. If done with excessive weight and jerky technique, it can put undue pressure on the spine.

A better exercise: Place a heavy, short, looped resistance band around your legs (at your ankles); sidestep out 20 paces and back with control. This is much harder than it sounds.

4. Seated Leg Press

What it's supposed to do: Train quadriceps, glutes, and hamstrings. What it actually does: It often forces the spine to flex without engaging any of the necessary stabilization muscles of the hips, glutes, shoulders, and lower back.

A better exercise: Body-weight squats. Focus on descending with control as far as you can without rounding your lower back. Aim for 15 to 20 for a set and increase sets as you develop strength.

5. Squats Using Smith Machine

What it's supposed to do: Train chest, biceps, and legs. What it actually does: The alignment of the machine—the bar is attached to a vertical sliding track—makes for linear, not natural, arched movements. This puts stress on the knees, shoulders, and lower back.

A better exercise: Body-weight or weighted squats. See "Seated Leg Press" above.

6. Roman Chair Back Extension

What it's supposed to do: Train spinal erectors. What it actually does: Repeatedly flexing the back while it's supporting weight places pressure on the spine and increases the risk of damaging your disks.

A better exercise: The bird-dog. Crouch on all fours, extend your right arm forward, and extend left leg backward. Do 10 seven-second reps, and then switch to the opposite side.

eazyb81 · 04-11-2011, 07:23 AM

The Smith Machine is absolute garbage, yet 90% of people use it because they are scared to use a standard power rack.

Hog's Gone Fishin · 04-11-2011, 07:56 AM

If you want a good workout try jackin a 900 pound boar hog !

kepp · 04-11-2011, 08:01 AM

I've used all of those at one time or another and never thought twice about it. But it makes sense because most of those motions aren't natural.

EDIT:

Quote:

Originally Posted by Hog Farmer

If you want a good workout try jackin a 900 pound boar hog !

I've never tried that.

BigCatDaddy · 04-11-2011, 08:11 AM

Quote:

Originally Posted by eazyb81

The Smith Machine is absolute garbage, yet 90% of people use it because they are scared to use a standard power rack.

I love me some upright rows on the Smith Machine.

**dannybcaitlyn** · 04-11-2011, 08:18 AM

Quote:

Originally Posted by kepp

I've used all of those at one time or another and never thought twice about it. But it makes sense because most of those motions aren't natural.

EDIT:

I've never tried that.

So what your saying is that you being on all fours is natural to you?

kepp · 04-11-2011, 08:23 AM

Quote:

Originally Posted by dannybcaitlyn

So what your saying is that you being on all fours is natural to you?

Uh, no...pretty sure I didn't say that. Especially since exactly 0 of the mentioned exercises are "on all fours".

**dannybcaitlyn** · 04-11-2011, 08:29 AM

Quote:

Originally Posted by kepp

Uh, no...pretty sure I didn't say that. Especially since exactly 0 of the mentioned exercises are "on all fours".

Roman chair back extensions - substitute for bird dog exercise.

**HemiEd** · 04-11-2011, 08:46 AM

Darn it. The PT had me doing the first five as part of my regular workout.

Omaha · 04-11-2011, 08:48 AM

Quote:

Originally Posted by HemiEd

Darn it. The PT had me doing the first five as part of my regular workout.

Time to find a new PT.

Frankie · 04-11-2011, 08:49 AM

Quote:

Originally Posted by Captain Obvious

Is the 'b' silent in hambstring?

People who question others' knowledge and ability should improve theirs' first.

Frankie · 04-11-2011, 08:51 AM

Quote:

Originally Posted by kysirsoze

Yeah, I guess it makes logical sense. Still never thought of it as harmful as much as less beneficial.

(I'm staying out of the you and Frankie part of this post)

So am I, but some people are too stupid to learn where they are not welcome.

Frankie · 04-11-2011, 08:52 AM

Quote:

Originally Posted by Hog Farmer

If you want a good workout try jackin a 900 pound boar hog !

BIG_DADDY · 04-11-2011, 09:09 AM

Quote:

Originally Posted by Frankie

So am I, but some people are too stupid to learn where they are not welcome.

Still don't have the answer I see. Your Google skills are lacking.

I spent most of my life running health clubs and training people. Anytime you want to really answer questions instead of using the cut and paste option bring it on. I don't think you spent a single day of your life training.

WV · 04-11-2011, 09:11 AM

Quote:

Originally Posted by eazyb81

The Smith Machine is absolute garbage, yet 90% of people use it because they are scared to use a standard power rack.

I'm not a huge smith machine fan either, but its tough to beat when your working out alone. That's the only time i use mine.

BIG_DADDY · 04-11-2011, 09:14 AM

Quote:

Originally Posted by WVChiefFan

I'm not a huge smith machine fan either, but its tough to beat when your working out alone. That's the only time i use mine.

Crash bars are sufficient.

04-10-2011, 11:27 PM
Frankie Banned Join Date: Jul 2001 Casino cash: $10004900	Exercise junkies beware. Healthy Living Sunday, April 10, 2011 The 6 exercise machines you must avoid Walking into the gym and expecting a great workout is like walking into the supermarket and expecting a gourmet meal. The basic ingredients are there, but like they say in the infomercials, results may vary. With working out, as with cooking, a little bit of smarts, dedication, creativity and knowledge will make all the difference between perfect pasta and a gelatinous ball of mush. For this list of no-no exercises, we consulted Stuart McGill, PhD, professor of spine biomechanics at the University of Waterloo, in Ontario; Nicholas DiNubile, MD, author of FrameWork: Your 7-Step Program for Healthy Muscles, Bones, and Joints; and trainer Vern Gambetta, author of Athletic Development: The Art & Science of Functional Sports Conditioning. http://shine.yahoo.com/channel/healt...avoid-2470714/ 1. Seated Leg Extension What it's supposed to do: Train the quadriceps. What it actually does: It strengthens a motion your legs aren't actually designed to do, and can put undue strain on the ligaments and tendons surrounding the kneecaps. A better exercise: One-legged body-weight squats. Lift one leg up and bend the opposite knee, dipping as far as you can, with control, while flexing at the hip, knee, and ankle. Use a rail for support until you develop requisite leg strength and balance. Aim for five to 10 reps on each leg. (If you are susceptible to knee pain, do the Bulgarian split squat instead, resting the top of one foot on a bench positioned two to three feet behind you. Descend until your thigh is parallel to the ground and then stand back up. Do five to 10 reps per leg.) 2. Seated Lat Pull-Down (Behind the Neck) What it's supposed to do: Train lats, upper back, and biceps. What it actually does: Unless you have very flexible shoulders, it's difficult to do correctly, so it can cause pinching in the shoulder joint and damage the rotator cuff. A better exercise: Incline pull-ups. Place a bar in the squat rack at waist height, grab the bar with both hands, and hang from the bar with your feet stretched out in front of you. Keep your torso stiff, and pull your chest to the bar 10 to 15 times. To make it harder, lower the bar; to make it easier, raise the bar. 3. Seated Hip Abductor Machine What it's supposed to do: Train outer thighs. What it actually does: Because you are seated, it trains a movement that has no functional use. If done with excessive weight and jerky technique, it can put undue pressure on the spine. A better exercise: Place a heavy, short, looped resistance band around your legs (at your ankles); sidestep out 20 paces and back with control. This is much harder than it sounds. 4. Seated Leg Press What it's supposed to do: Train quadriceps, glutes, and hamstrings. What it actually does: It often forces the spine to flex without engaging any of the necessary stabilization muscles of the hips, glutes, shoulders, and lower back. A better exercise: Body-weight squats. Focus on descending with control as far as you can without rounding your lower back. Aim for 15 to 20 for a set and increase sets as you develop strength. 5. Squats Using Smith Machine What it's supposed to do: Train chest, biceps, and legs. What it actually does: The alignment of the machine—the bar is attached to a vertical sliding track—makes for linear, not natural, arched movements. This puts stress on the knees, shoulders, and lower back. A better exercise: Body-weight or weighted squats. See "Seated Leg Press" above. 6. Roman Chair Back Extension What it's supposed to do: Train spinal erectors. What it actually does: Repeatedly flexing the back while it's supporting weight places pressure on the spine and increases the risk of damaging your disks. A better exercise: The bird-dog. Crouch on all fours, extend your right arm forward, and extend left leg backward. Do 10 seven-second reps, and then switch to the opposite side.
Posts: 26,959

04-11-2011, 07:23 AM	#16
eazyb81 The Illuminati Join Date: Oct 2004 Location: the road less traveled Casino cash: $10004900	The Smith Machine is absolute garbage, yet 90% of people use it because they are scared to use a standard power rack.
Posts: 12,033

04-11-2011, 07:56 AM	#17
Hog's Gone Fishin Fish are scared of me Join Date: Nov 2001 Casino cash: $1680477	If you want a good workout try jackin a 900 pound boar hog !
Posts: 40,361

04-11-2011, 08:46 AM	#23
HemiEd Supporter Join Date: Dec 2004 Location: Ozarks Casino cash: $3260564	Darn it. The PT had me doing the first five as part of my regular workout.
Posts: 33,425