Home Mail Chat Wallpapers
Go Back   ChiefsPlanet > The Lounge

Reply
 
Thread Tools Display Modes
Old 04-10-2011, 11:27 PM  
Frankie Frankie is offline
Banned
 
Frankie's Avatar
 
Join Date: Jul 2001
Casino cash: $5000
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
Frankie is too fat/Omaha.Frankie is too fat/Omaha.Frankie is too fat/Omaha.Frankie is too fat/Omaha.Frankie is too fat/Omaha.Frankie is too fat/Omaha.Frankie is too fat/Omaha.Frankie is too fat/Omaha.Frankie is too fat/Omaha.Frankie is too fat/Omaha.Frankie is too fat/Omaha.
  Reply With Quote
Old 04-11-2011, 11:00 AM   #46
dannybcaitlyn dannybcaitlyn is offline
Supporter
 
dannybcaitlyn's Avatar
 

Join Date: Oct 2004
Casino cash: $14100
Quote:
Originally Posted by Silock View Post
No. Do the exercises. I'm guessing they are having you use very light weight at high reps to rehab, right? The problems with these machines generally appear with higher weight. So, do your rehab, but I wouldn't make a habit out of incorporating them into your workout for a lifetime using heavier weight.
Gotcha. It is light weight but still heavy to my newly repaired knee. Like you said, probably happening from people using heavy weights for these exercises.
Posts: 3,322
dannybcaitlyn has disabled reputation
  Reply With Quote
Old 04-11-2011, 11:15 AM   #47
BigCatDaddy BigCatDaddy is offline
The Beast Inside Your Head
 
BigCatDaddy's Avatar
 

Join Date: Jul 2006
Location: St. Joseph
Casino cash: $29222
My worst injury was a damn strained tendon from locking out on barbell curls. Now I'm a member of the not locking out club.
Posts: 21,555
BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.
  Reply With Quote
Old 04-11-2011, 11:20 AM   #48
BIG_DADDY BIG_DADDY is offline
THE RED MENACE
 

Join Date: Aug 2000
Location: San Mateo, CA 94401
Casino cash: $8510
Quote:
Originally Posted by HemiEd View Post
How do you find the right weight? I have seen guys hang additional weights off of the peg, beyond the 220 lb. capacity of the machine. I am only talking about 140 being too much for my old carcus. 100 is just right.
I just find it funny that anyone would want huge hips. I used it really light to develope hip strength for kicks. I never even thought of lifting heavy on it.
__________________
Posts: 30,900
BIG_DADDY threw an interception on a screen pass.BIG_DADDY threw an interception on a screen pass.BIG_DADDY threw an interception on a screen pass.BIG_DADDY threw an interception on a screen pass.BIG_DADDY threw an interception on a screen pass.BIG_DADDY threw an interception on a screen pass.BIG_DADDY threw an interception on a screen pass.BIG_DADDY threw an interception on a screen pass.BIG_DADDY threw an interception on a screen pass.BIG_DADDY threw an interception on a screen pass.BIG_DADDY threw an interception on a screen pass.
  Reply With Quote
Old 04-11-2011, 11:21 AM   #49
Silock Silock is offline
MVP
 
Silock's Avatar
 

Join Date: Dec 2006
Location: Overland Park
Casino cash: $20982
Quote:
Originally Posted by BIG_DADDY View Post
It's that whole locked in thing. Free weights are better from a variety of standpoints.
110% agreement there.

Just saying that lots of people **** up their shoulders doing BB bench press, but they do it with bad form (elbows flared out, too high up on the chest, etc.) and then blame the exercise instead of their bad form.
Posts: 19,904
Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.
  Reply With Quote
Old 04-11-2011, 11:22 AM   #50
Silock Silock is offline
MVP
 
Silock's Avatar
 

Join Date: Dec 2006
Location: Overland Park
Casino cash: $20982
Quote:
Originally Posted by Brock View Post
Mostly, all machines do is take up space that could be better put to use with more benches and dumbbells. I think what they're saying about leg extensions is a crock though. Extending the leg isn't a natural motion? BS.
Not with a shitload of weight it isn't.
Posts: 19,904
Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.
  Reply With Quote
Old 04-11-2011, 11:22 AM   #51
Detoxing Detoxing is offline
Needs more middle fingers
 
Detoxing's Avatar
 

Join Date: Mar 2005
Location: San Diego
Casino cash: $34663
This is a conspiracy. I've known this shit for years. They create these exercise machines that dont really work so people can get discouraged and then plug themselves back into the TV. They dont want a healthy America. They want a fat and lazy America. You're easier to control that way. And most Americans have no problem being fat and lazy. It's becoming culturaly accepted.

This is exactly what CBS & Fox want. To keep you tuned in and oblivous to what the Government is doing right in front of your eyes.
__________________
Don't half ass two things. Whole ass one thing.
Posts: 38,504
Detoxing is obviously part of the inner Circle.Detoxing is obviously part of the inner Circle.Detoxing is obviously part of the inner Circle.Detoxing is obviously part of the inner Circle.Detoxing is obviously part of the inner Circle.Detoxing is obviously part of the inner Circle.Detoxing is obviously part of the inner Circle.Detoxing is obviously part of the inner Circle.Detoxing is obviously part of the inner Circle.Detoxing is obviously part of the inner Circle.Detoxing is obviously part of the inner Circle.
  Reply With Quote
Old 04-11-2011, 11:47 AM   #52
HemiEd HemiEd is offline
Supporter
 
HemiEd's Avatar
 

Join Date: Dec 2004
Location: Ozarks
Casino cash: $1000664
Quote:
Originally Posted by BIG_DADDY View Post
I just find it funny that anyone would want huge hips. I used it really light to develope hip strength for kicks. I never even thought of lifting heavy on it.
Admittedly, I am sure no expert on the subject. But it is my understanding that building muscle in those areas accomplishes several things, especially when you get older.

1) helps with keeping joints solid, and supports them
2) muscle helps burn fat

Are these not correct? Heck, I see the frailest of woman using 60 to 80 lbs. on those machines. Aren't you looking for the right amount of resistance for your particular body?

Personally, I have seen a big improvement in those areas, so there must some validity to it. Big muscles are not really an option or desired. But the improvement I have seen in my ability to do a lot of activities is well worth the effort.

Previously, I would find my hips hurting on extended drives in the car 6-12 hours. Now, if I keep current with my workouts on those machines, it is not an issue.
Posts: 28,682
HemiEd is obviously part of the inner Circle.HemiEd is obviously part of the inner Circle.HemiEd is obviously part of the inner Circle.HemiEd is obviously part of the inner Circle.HemiEd is obviously part of the inner Circle.HemiEd is obviously part of the inner Circle.HemiEd is obviously part of the inner Circle.HemiEd is obviously part of the inner Circle.HemiEd is obviously part of the inner Circle.HemiEd is obviously part of the inner Circle.HemiEd is obviously part of the inner Circle.
  Reply With Quote
Old 04-11-2011, 12:00 PM   #53
Brock Brock is offline
Say hello to my little friend
 
Brock's Avatar
 

Join Date: Aug 2000
Location: Larryville
Casino cash: $28522
Quote:
Originally Posted by Silock View Post
Not with a shitload of weight it isn't.
Any exercise with too much weight is a bad idea.
Posts: 47,282
Brock is obviously part of the inner Circle.Brock is obviously part of the inner Circle.Brock is obviously part of the inner Circle.Brock is obviously part of the inner Circle.Brock is obviously part of the inner Circle.Brock is obviously part of the inner Circle.Brock is obviously part of the inner Circle.Brock is obviously part of the inner Circle.Brock is obviously part of the inner Circle.Brock is obviously part of the inner Circle.Brock is obviously part of the inner Circle.
  Reply With Quote
Old 04-11-2011, 12:06 PM   #54
jiveturkey jiveturkey is offline
Captain Kick Ass
 
jiveturkey's Avatar
 

Join Date: Sep 2001
Location: Kansas
Casino cash: $15297
Quote:
Originally Posted by Brock View Post
Mostly, all machines do is take up space that could be better put to use with more benches and dumbbells. I think what they're saying about leg extensions is a crock though. Extending the leg isn't a natural motion? BS.
I've always been told to avoid that exercise. With any weight it supposedly causes your knee cap to track improperly.

You use the same muscles when you squat anyway.
Posts: 5,774
jiveturkey would the whole thing.jiveturkey would the whole thing.jiveturkey would the whole thing.jiveturkey would the whole thing.jiveturkey would the whole thing.jiveturkey would the whole thing.jiveturkey would the whole thing.jiveturkey would the whole thing.jiveturkey would the whole thing.jiveturkey would the whole thing.jiveturkey would the whole thing.
  Reply With Quote
Old 04-11-2011, 12:11 PM   #55
Renegade Renegade is offline
Just Lurking
 
Renegade's Avatar
 

Join Date: Feb 2009
Location: Ozark Mountain Country
Casino cash: $38004
Wow 2 pages, and not one comment on the women in pictures 1,4, and 6. This place has lost its burst.
Posts: 1,195
Renegade would the whole thing.Renegade would the whole thing.Renegade would the whole thing.Renegade would the whole thing.Renegade would the whole thing.Renegade would the whole thing.Renegade would the whole thing.Renegade would the whole thing.Renegade would the whole thing.Renegade would the whole thing.Renegade would the whole thing.
  Reply With Quote
Old 04-11-2011, 12:14 PM   #56
eazyb81 eazyb81 is offline
The Illuminati
 
eazyb81's Avatar
 

Join Date: Oct 2004
Location: the road less traveled
Casino cash: $5000
Quote:
Originally Posted by QuikSsurfer View Post
I'm not scared... I use it because of its ease of use and safety -- as I normally workout alone.

And i've had great results from sitting Lat pulldowns (pull down to chest though, not back of neck).. I usually alternate this exercise with dips.
I workout alone as well, and just use enough weight on BB bench to do reps so I can involve my stabilizers as well. If I am feeling tired or unconfident on a set I will ask for a spot. I wait to push my weight on DB incline press.
Posts: 12,033
eazyb81 would the whole thing.eazyb81 would the whole thing.eazyb81 would the whole thing.eazyb81 would the whole thing.eazyb81 would the whole thing.eazyb81 would the whole thing.eazyb81 would the whole thing.eazyb81 would the whole thing.eazyb81 would the whole thing.eazyb81 would the whole thing.eazyb81 would the whole thing.
  Reply With Quote
Old 04-11-2011, 12:14 PM   #57
BigCatDaddy BigCatDaddy is offline
The Beast Inside Your Head
 
BigCatDaddy's Avatar
 

Join Date: Jul 2006
Location: St. Joseph
Casino cash: $29222
Quote:
Originally Posted by Renegade View Post
Wow 2 pages, and not one comment on the women in pictures 1,4, and 6. This place has lost its burst.
6 does give me a really good idea
Posts: 21,555
BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.
  Reply With Quote
Old 04-11-2011, 12:16 PM   #58
BigCatDaddy BigCatDaddy is offline
The Beast Inside Your Head
 
BigCatDaddy's Avatar
 

Join Date: Jul 2006
Location: St. Joseph
Casino cash: $29222
The dude that won MR Kansas 2009 overall trains at my gym and pretty much all I see him do for legs are front squats on the Smith Machine...... for about 1/2 hour..
Posts: 21,555
BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.BigCatDaddy is obviously part of the inner Circle.
  Reply With Quote
Old 04-11-2011, 01:50 PM   #59
Silock Silock is offline
MVP
 
Silock's Avatar
 

Join Date: Dec 2006
Location: Overland Park
Casino cash: $20982
Quote:
Originally Posted by Brock View Post
Any exercise with too much weight is a bad idea.
Sure, but you aren't going to get much out of a leg extension without using a lot of weight. We can agree that there are certain exercises which are inherently more dangerous, can't we?
Posts: 19,904
Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.
  Reply With Quote
Old 04-11-2011, 01:52 PM   #60
Silock Silock is offline
MVP
 
Silock's Avatar
 

Join Date: Dec 2006
Location: Overland Park
Casino cash: $20982
Quote:
Originally Posted by eazyb81 View Post
I workout alone as well, and just use enough weight on BB bench to do reps so I can involve my stabilizers as well. If I am feeling tired or unconfident on a set I will ask for a spot. I wait to push my weight on DB incline press.
Yeah, I get nervous if I don't use a spotter for my heavy sets. You never know what might go wrong. That's why I'll never have a home gym. Some people are afraid to ask for spots at the gym. I don't get it.
Posts: 19,904
Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.
  Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is On

Forum Jump




All times are GMT -6. The time now is 08:05 AM.


This is a test for a client's site.
Fort Worth Texas Process Servers
Covering Arlington, Fort Worth, Grand Prairie and surrounding communities.
Tarrant County, Texas and Johnson County, Texas.
Powered by vBulletin® Version 3.8.8
Copyright ©2000 - 2018, vBulletin Solutions, Inc.