Exercise Articles

Exercise to Avoid: The Least Effective Workouts You Can Do

We know, we know, it's a headline you never thought you'd read. But it's true. There are a number of workouts that you will see people doing at your gym any given day of the week that are actually ineffective. Unless you have the best form and are using the machines exactly as instructed, then you actually may be doing more harm than good to your body.

The following have recently been named by WebMD as some of the least effective exercises that you can do:

Behind the Head Lat Pull Downs- Unfortunately, only those with very mobile shoulder joints can keep their spine straight enough to get a good workout from the behind the back lat pull down bar. The move done wrong can actually tear the rotator cuff.

Behind the Head Military Press- This exercise done similarly to the behind the head lat pull down, can cause the same problems with the rotator cuff that the aforementioned could cause.

Upright Row- This exercise done by pulling weights or a barbell underneath your chin can compress the nerves in your shoulder, actually impinging the shoulder.

Lying Leg Press (with knees bent too deeply) - This exercise is typically done to work your quadriceps, hamstrings and glutes and is done on a machine where you use your feet to push a weighted plate up and down. Unfortunately if you bend your knees too far, then you can seriously injure your back and/or knees.

Squats on a Smith Machine- While the Smith Machine is generally an effective machine, the bar on the machine doesn't give, which can force the body into risky positions, including placing the feet too far in front of you while doing their squats.

Using Bad Form on Cardio Machines- While using bad form is not good on any machine, using bad form on cardio equipment is a big no-no. Hunching over can throw off your alignment, jarring your spine, shoulders and elbows.

Always Lifting with a Weight Belt- You will see plenty of people around your gym who are constantly wearing a weight belt. Unless you have a back injury, are lifting a lot of weight or if you have some other medical reason, then a weight belt is not necessary. Wearing a weight belt too often can weaken your core muscles, throwing off your entire workout.

Any Exercise Done While Wearing the Wrong Shoes- Wearing the appropriate shoes for working out is as important as using the proper form. Working out in the wrong type of shoes increases the pounding on your joints, and can lead to problems like plantar fasciitis or tendinitis.

While these are only a few exercises that have been deemed ineffective if done the wrong way, there are plenty of other machines and workouts that can harm you if you are doing them wrong.

Be sure to consult with the trainers at your gym before starting any workout and learn the proper way to use the machines that they have on hand.

Take Up a New Hobby this Winter- Snowshoeing

Winter can seemingly be the longest season of the four. But if you find interesting ways to pass the time, like taking up snowshoeing, you will soon find that you will be wishing that winter could last a little bit longer.

Experts say that snowshoeing is an excellent way to get out of the gym and cross train. Besides being a great workout, it also helps your body prepare for other physical activities. One hour of snowshoeing can burn from 400 to 1000 calories depending upon your pace, the terrain and your gear.

According to MSNBC.com not only is snowshoeing good exercise and a lot cheaper than hitting the slopes, it's also an activity that the whole family can enjoy together. While snowshoeing with your family it's easy to involve the kids by listening for different birds, looking for animal tracks or stopping for rest and a snack.

So, what do you need to get started?

First you need the best snowshoes to fit your needs. Snowshoes come in three different varieties: aerobic/running (small, light and not intended for backcountry use), recreational (larger, used for gentle to moderate walks up to five miles), and mountaineering (largest, used for serious hill climbing and back country off-trail use). Another general rule of thumb when choosing snowshoes is you should have one square inch of shoe per pound of body weight.

Trekking poles are not necessary for most people who would like to get started snowshoeing, but they can be beneficial and helpful to keep your balance.

Boots, specifically waterproof boots, are very important pieces of gear to get started snowshoeing. Hiking boots work in most cases, unless you plan on running in your snowshoes, then you would probably benefit from a more lightweight running or walking shoe.

Lastly, you may need to purchase some new outdoor clothing before you hit the trails. Because snow is constantly being thrust upwards from the shoes, your bottom may get wetter than the rest of your body. Wearing a pair of waterproof pants will keep your legs dry and you comfortable.

Make sure that you dress in layers, too, and dress accordingly to the weather. You can always take off layers if you get too hot.

How to Finally Achieve Your New Years Fitness Resolutions

So we survived the Holidays and New Years is just around the corner. A wonderful time of celebration, friends, champagne, and of course New Year's Resolutions. Resolutions are wonderful ways to better ourselves and finally attempt to become the productive, happy, healthy person that we know we can be.

The trouble with New Year's Resolutions is that after time our enthusiasm to make changes tend to wane once we realize we can't change everything overnight and the commitment to make these changes becomes less exciting and too much work. According to www.proactivechange.com 40%-45% of American adults make one or more resolutions each year. Among the top New Year's resolutions are those dealing with weight loss and exercise. In addition, according to this site a mere 46% maintain these resolutions after six months.

In order to make lasting changes, there are several things that you can do to stick to your fitness resolutions and actually see the results that you've been wishing for since New Year's Day 1989. By modifying your attitude, changing your lifestyle and coming up with an effective and realistic plan for success you can make 2010 the year that you actually did it.

Modifying your Attitude- According to exercise.about.com by having the wrong attitude about fitness you're setting yourself up for failure before you even started. Oftentimes people consider exercise merely a punishment for bad eating habits, an obligation, painful and time consuming, boring, or impossible to sustain over a long period of time.

By modifying your attitude about exercise in general you are more likely to stick with your program and see positive results. Try out a different perspective because after all, you're the only one that can truly change your attitude and therefore the outcome. Instead of boring or painful look at exercise as a break from a stressful day, a way to boost energy and mood, time for yourself, time for your mind to rest, a reward for your body or a way to improve your quality of life.

Here are some additional key points about exercise from exercise.about.com:

1. Sheer willpower doesn't work- Willpower is for short-term success. Long-term success requires planning, discipline and finding new and different ways to motivate yourself every day.

2. Motivation will not magically happen- What motivates you will change from day to day. You will have to recommit to your goals each day, tweak them to fit changes in your lifestyle and attitude and find new ways to motivate yourself over the course of your entire life.

3. You will not always want to exercise and eat healthy- This is something that you will have to work on every day.

Adjust your Lifestyle- By adjusting your lifestyle you will have the best chance of success in sticking to your New Year's fitness resolutions. Although you've probably heard this before, let it really sink in this time: losing weight and maintaining that weight is a lifetime prospect. You will never stop working to maintain your fitness and weight. So, before you start a diet or exercise program, old or new, ask yourself if you can sustain this diet for the long term or if your exercise program is something that you can commit to every day.

Simply put, being overweight is the fault of an unhealthy lifestyle, eating too much and not allowing enough time for exercise. This being said, one you recognize the gravity of permanently losing weight, you'll need to change your lifestyle to accommodate this goal. Here's a couple ways to do just that: 1. Figure out your bad habits- Keep a food/activity journal for an entire week. Be completely honest with yourself and do it without shame- this is simply a way to figure out habits that may be hurting your weight loss goals.

2. Replace bad habits one at a time- Replace bad habits with good habits. You can't break bad habits without forming new ones. If you take away your daily morning donut and don't replace it with something else that's better for you you'll drift right back to your old unhealthy habit.

This may sound easy but it's not. Giving up something yummy for something healthy isn't easy. You need to change your environment to make it impossible to have or even want that donut. Try these ideas:

1. Figure out beforehand what you're going to eat instead of that donut. Stock up on breakfast foods that you like and that are healthier. Try different flavors of meal replacement bars or fruit shakes/smoothies.

2. Take stock in every bite that you put in your mouth, if it's not healthy is it really worth it? For sure you'll enjoy that first bite or flavor explosion but after that what do you really get out of it? More than likely all you get is fat, calories and guilt.

3. Eat before you get in the car in the morning so you won't be starving and tempted to go through the drive thru or to your favorite bakery to pick up a bite.

4. Change your driving route so you don't even have to pass by your favorite bakery.

5. Write down your weight loss goal and tape it to your steering wheel or your glove compartment so that you are constantly reminded of your goals.

Make a Plan for Success- So thus far you've figured out how to change bad eating habits by replacing them with good ones and to create for yourself a healthy environment that doesn't allow your bad habits to exist. Now you need to make a plan for what you really want.

1. Set Goals- Write down specific goals including how much weight you want to lose (make sure it is reasonable for your height and frame), a target date to reach your goals, why you want to lose this weight, and how you'll maintain your weight loss once achieved. Remember, it's a lifetime commitment you can't just quit once you reach your goal.

2. Set up your program- A complete program involves cardio, strength training and stretching.

3. Ensure your success- Here are just a few suggestions regarding ensuring your success and staying consistent. Enlist family members to help you out; hire a personal trainer; get a friend to exercise with you; set aside time every week to plan out your exercise routines and meals; keep a workout bag packed and ready; keep a fitness journal to track workouts and progress; reward yourself with massages, shopping, or vacations; change your workout program every 6 weeks to avoid plateaus; revisit your goals every six months to see where you're at and if further narrowing them down is in order.

Losing weight requires modifying your attitude, changing your lifestyle and making specific plans. You will need to change the way you think about exercise and eating, change the way you schedule your day and be prepared for what's ahead in order to stick to your New Year's Fitness Resolutions.

Make Time for Exercise to Experience a Truly Zen Holiday Season

Tis' the season for Holiday shopping, preparing for family gatherings, eggnog and basically anything else that can either cause stress or wreak havoc on your body. It can be the happiest but also the most nerve-racking time of the year. You may want to consider adding exercise to your daily routine to not only promote health but to tackle all of those little Holiday stressors.

According to stress.about.com exercise is an excellent stress reduction tool for several reasons:

1. Give Yourself a Natural Boost- Exercise releases endorphins and other “happy hormones” in your body, promoting a feeling of wellbeing. It can decrease stress hormones like cortisol and increase endorphins giving your body a natural boost. (The same chemistry behind a runner's high.

2. Social Support- Some forms of exercise allow you to be social, which can also be great for stress reduction. Whether you're in a class with others, working out with a buddy, playing softball with friends or taking a walk with a friend, working out with others can make you feel good and motivate you to push harder.

3. Looking Good- Exercise can raise feelings of self-esteem and bring other benefits that improve quality of life. It ultimately helps you to lose weight, tone your body and maintain a healthy glow and smile. Whether the effects are subtle or significant this impact can increase confidence and relieve stress.

4. An Outlet for Frustrations- Exercise helps to release built-up tension in the body. When life's annoyances build up, a high energy form of exercise like boxing, martial arts or weight training can provide a release of negative emotions.

5. Distraction- Physical activity can take your mind off of your problems and either redirect it on the activity that you're doing or put you into a Zen-like state. Exercise also usually involves a change of scenery. Whether it takes you to a gym, a park, a biking trail or your neighborhood sidewalk, a change of scenery can ultimately change your point of view.

6. Resilience to Stress- Research suggests that physical activity may be linked to lower physiological reactivity toward stress. Those who get more exercise may become less affected by the stresses that they face.

With all of these benefits, it's clear that if you can exercise you should. Below are a few exercises that help specifically with stress relief.

Yoga- Yoga is good for physical health and flexibility. It can also help get you into a meditative state.

Swimming- Swimming combines the soothing properties of water and the benefits of exercise. It's a great way to get in shape, cool off and feel great. It's also a wonderful form of exercise of older or injury-prone adults.

Walking- Walking is an exercise that just about anybody can do; it's also very easy and can conform to any schedule. You can take a walk during lunch, put your kids in the stroller and take a walk around the neighborhood, etc.

So amongst all of the Holiday hustle and bustle if you feel your anxiety level beginning to rise why not take 45 minutes out of your day to get your heart rate up and a little bit of exercise? Aside from stress relief, exercise has so many benefits and could ultimately help make your Holidays a little brighter.