Exercise Do's & Don'ts; Happenings Next Week!
Thursday November 11, 2010
So next week is my birthday week. I will be turning 53!!! I will attempt to take a new picture but my loyal readers know by now that sometimes my bod fights me. Last year at this time, I took my Fit at 52 picture & my bod was going through a "hormones will fight Jody as much as possible" stage. I took pics anyway that were not the best & posted one. Then, one day I woke up & the bod had cleaned itself up - no changes in food or exercise, this is just what age & perimenopause does to women - so I took the pic you see on my page now.
So I guess what I am saying is if the body cooperates & the pic comes out decent, I will post a Fit at 53 pic.
Also, since it is my bday week, I have decided to make it easier on myself, blog & post wise. A bit of a break but I will still be posting each day. I may post a quote & ask for feedback. I may post a picture & ask for feedback. I may plug a blog or two. I am not sure yet but it will be an easier week for me since when I write my posts, I am SLOWWWWWWWWWWWWWW & they take me way longer than the normal human being!
I guess you will just have to check back & see what is going on here!
BUT FOR TODAY: Exercise Do's & Don'ts in the form of a short & sweet SLIDESHOW. I do hope you make time to watch this as I see these mistakes in the gym ALL THE TIME so check it out.
First though, I want to make a couple comments on what you will see in the slideshow. Each slide tells why NOT to do them & the better alternative!!!
1. Lat pull-downs behind the head - please don't do! In all my years, I never did behind the neck ones. Well, I might have way back when I can't remember but I was using super light weight. Even then, stay away & do to the front. I always do to the front.
2. Military Press behind the neck - don't do! Again, have the barbell in front of you & be careful when you use dumbbells too. I rarely do behind the neck but every so often with a super light eight, I MAY do them at the end of a drop set but it is rare!
Option: I also like to do my military presses on the smith machine for a change of pace. I do them in front as mentioned above but it also lets me drop set easier so I can work on increasing the weight if I want to. If you try these, be sure you hold your form tight & correct if you decide to stand (I do) vs. using the bench and check your side view in the mirror to be sure you are lined up correctly so you don't hurt your joints!
3. Upright Row: Many experts say not to do these anymore as they compress nerves in the shoulder area. When I first started lifting up to just a couple years ago, I was always doing these. I never had issues BUT I AM A STICKLER FOR FORM & USING THE RIGHT WEIGHT FOR MY ABILITIES. I do them less so now & do more side laterals & presses.
4. Leg Press with Knees Bent too Deep: See the pic in the slideshow. I know many people, guys & gals that do the super deep press. I never went beyond parallel even when I was lifting heavy. I adjust the seat & my feet on the platform so I can actually get my legs touching my chest but still at parallel & my back stays to the seat!
I also like to have my toes off the top which works the butt & hamstrings more. I mix up the placement of my feet on the platform both width & how far my toes are or are not off the platform.
5. Squats on the Smith Machine: OK, this is out there & I know many experts say it is a no-no. See the slide show for why. For me, I have used the Smith Machine for squats, lunges & more for as long as I have been working out. I guess the key with me is I always checked the side view in the mirror to be certain of my feet & body placement. I am also a stickler for form. I also pay attention to hoe my body feels during the move & have often adjusted my feet & body based on that.
If you are concerned, than skip it.
6. Bad form on the cardio machines like hunching over or gripping for dear life! Yes, when I am on the StepMill, I do place my hands on something depending on the speed as I have a tendency to not get my foot up to the next step sometimes & almost fall off.... but try not to grip for life.
7. Spot reduction of fat loss: Enough said. You can't spot reduce but you can target areas to firm up. Fat loss happens all over. Women, we know this. It starts in our face, takes away our boobs & the last place to go is usually that hip thigh area we so want to go first!
8. Don't cut out weight resistance - enough said!
9. Weight Belts: Many guys where these & I often see women wearing them too for lighter weights. Honestly, I rarely wore one when I was lifting heavy. I concentrated on working my core/abs/back to strengthen them. I have had only a couple back issues over all my years of lifting because I started out working the core & always have from that point to now. Now, I work it even more so so age does not do me in!
10. Weight belts can lead to people letting their core muscles slack.. but saying that, for certain heavy lifters, they wear them. For us regular folk & also even lifters that lift a bit more but not too excess, personally, if you work your core right, keep your form right, well.... make your own decision but I have done well without by being diligent with strengthening all areas of my bod.
11. Wrong shoes: Enough said! Wear appropriate shoes for the activity you are doing. I see people in flip flops & other crazy shoes!!!
OK, anybody want to fess up to doing any of the above? What crazy things do you see in the gym in terms of how people work out? I could write a book!
So next week is my birthday week. I will be turning 53!!! I will attempt to take a new picture but my loyal readers know by now that sometimes my bod fights me. Last year at this time, I took my Fit at 52 picture & my bod was going through a "hormones will fight Jody as much as possible" stage. I took pics anyway that were not the best & posted one. Then, one day I woke up & the bod had cleaned itself up - no changes in food or exercise, this is just what age & perimenopause does to women - so I took the pic you see on my page now.
So I guess what I am saying is if the body cooperates & the pic comes out decent, I will post a Fit at 53 pic.
Also, since it is my bday week, I have decided to make it easier on myself, blog & post wise. A bit of a break but I will still be posting each day. I may post a quote & ask for feedback. I may post a picture & ask for feedback. I may plug a blog or two. I am not sure yet but it will be an easier week for me since when I write my posts, I am SLOWWWWWWWWWWWWWW & they take me way longer than the normal human being!
I guess you will just have to check back & see what is going on here!
BUT FOR TODAY: Exercise Do's & Don'ts in the form of a short & sweet SLIDESHOW. I do hope you make time to watch this as I see these mistakes in the gym ALL THE TIME so check it out.
First though, I want to make a couple comments on what you will see in the slideshow. Each slide tells why NOT to do them & the better alternative!!!
1. Lat pull-downs behind the head - please don't do! In all my years, I never did behind the neck ones. Well, I might have way back when I can't remember but I was using super light weight. Even then, stay away & do to the front. I always do to the front.
2. Military Press behind the neck - don't do! Again, have the barbell in front of you & be careful when you use dumbbells too. I rarely do behind the neck but every so often with a super light eight, I MAY do them at the end of a drop set but it is rare!
Option: I also like to do my military presses on the smith machine for a change of pace. I do them in front as mentioned above but it also lets me drop set easier so I can work on increasing the weight if I want to. If you try these, be sure you hold your form tight & correct if you decide to stand (I do) vs. using the bench and check your side view in the mirror to be sure you are lined up correctly so you don't hurt your joints!
3. Upright Row: Many experts say not to do these anymore as they compress nerves in the shoulder area. When I first started lifting up to just a couple years ago, I was always doing these. I never had issues BUT I AM A STICKLER FOR FORM & USING THE RIGHT WEIGHT FOR MY ABILITIES. I do them less so now & do more side laterals & presses.
4. Leg Press with Knees Bent too Deep: See the pic in the slideshow. I know many people, guys & gals that do the super deep press. I never went beyond parallel even when I was lifting heavy. I adjust the seat & my feet on the platform so I can actually get my legs touching my chest but still at parallel & my back stays to the seat!
I also like to have my toes off the top which works the butt & hamstrings more. I mix up the placement of my feet on the platform both width & how far my toes are or are not off the platform.
5. Squats on the Smith Machine: OK, this is out there & I know many experts say it is a no-no. See the slide show for why. For me, I have used the Smith Machine for squats, lunges & more for as long as I have been working out. I guess the key with me is I always checked the side view in the mirror to be certain of my feet & body placement. I am also a stickler for form. I also pay attention to hoe my body feels during the move & have often adjusted my feet & body based on that.
If you are concerned, than skip it.
6. Bad form on the cardio machines like hunching over or gripping for dear life!
Yes, when I am on the StepMill, I do place my hands on something depending on the speed as I have a tendency to not get my foot up to the next step sometimes & almost fall off.... but try not to grip for life.7. Spot reduction of fat loss: Enough said. You can't spot reduce but you can target areas to firm up. Fat loss happens all over. Women, we know this. It starts in our face, takes away our boobs & the last place to go is usually that hip thigh area we so want to go first!
8. Don't cut out weight resistance - enough said!
9. Weight Belts: Many guys where these & I often see women wearing them too for lighter weights. Honestly, I rarely wore one when I was lifting heavy. I concentrated on working my core/abs/back to strengthen them. I have had only a couple back issues over all my years of lifting because I started out working the core & always have from that point to now. Now, I work it even more so so age does not do me in!
10. Weight belts can lead to people letting their core muscles slack.. but saying that, for certain heavy lifters, they wear them. For us regular folk & also even lifters that lift a bit more but not too excess, personally, if you work your core right, keep your form right, well.... make your own decision but I have done well without by being diligent with strengthening all areas of my bod.
11. Wrong shoes: Enough said!
Wear appropriate shoes for the activity you are doing. I see people in flip flops & other crazy shoes!!!OK, anybody want to fess up to doing any of the above? What crazy things do you see in the gym in terms of how people work out? I could write a book!
Posted by truth2beingfit at 11/10/2010 9:00 PM 
Categories: Fitness, Workouts, Tips, Exercise, Cardio workout, Weight lifting, Blogging
Tags: workout shoes blogging knees fitness Exercise legs muscles workouts joint health weights weight lifting birthdays Tips shoulders cardio
Categories: Fitness, Workouts, Tips, Exercise, Cardio workout, Weight lifting, Blogging
Tags: workout shoes blogging knees fitness Exercise legs muscles workouts joint health weights weight lifting birthdays Tips shoulders cardio
Yes, you could write a book!!!
Agree with you on just about all. With regard to the leg press, (squats and lunges too for that matter) I am one who subscribes to full range of motion movements. The key is in supreme form, slow movement, choosing the proper weight, and absolute concentration on the movement. I practice and teach the leg press this way and have never had, nor ever witnessed any injuries.
As far as the behind the neck stuff goes, nowhere in human living is the arm ever reaching behind the head -- it is an unnatural movement. Then only thing that could make an unnatural movement worse is the add weight to it
I also love that you point out that cardio has good form too -- too many people never learn that.
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Roy, I always respect your opinion on exercise! I would suggest that those with knee issues though talk to their doc!
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It's strange all the non-gym shoes people wear to workout. I've never understood that.
Looking forward to what you have in store for next week.
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Sahar.... I hope I do not disappoint.. I may just get lazy!
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I tried to say something tactful to my mom the other day when she was swinging her elbows and arms doing bicep curls. She didn't appreciate the feedback
Happy early birthday! And how long DOES it take for a normal human being to write a blog post?! Seems to take me a very long time.
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Karen, I see that swinging all the time.. drives me crazy!!!!!!!!!!!!!!!
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may you have a funtabulous birthday week!!!!
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Thx Cat!
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Great post with lots of great reminders! What do you mean by'your body cleaned itself up?' You look good in every picture you take, really! I agree with all of the tips and when I see someone leaning on the machines..it drives me nuts! Take it easy next week and treat yourself GOOD!
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Sian.. it is just all hormones. LAst year I went for about 2-3 months when my bod was "flatter" meaning the muscle did not show as well.. sort of like water weight but it was all perimenopause hormone related & then one day it was tighter again.... this happens on & off still...
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One crazy thing I've witnessed from the upper cardio deck, looking down on the weight area, is these young guys trying to do bicep curls with the most ridiculous of form and movement. Their entire torso was swinging (so dramatically it was almost amusing if it weren't so alarming!) to lift the weights. I wished to God someone who worked there would have intervened to show them that they were abusing their back!!
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Julie.. so with you on this!!!!!!!!!!!!!!!!!!!!!
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I am guilty of still doing the upright row. I actually find it much easier on my shoulders than the lateral raise! I don't go too heavy. I will confess that I am not likely to give that move up, either...
I see horrible for on the smith machine. That's why I never use it.
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Lori, I am so careful when I use the Smith machine & yes, I still do upright rows but light & careful!
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But I don't wear shoes when I exercise, which could totally ruin any plans I have for joining a gym. Uh oh. I love to be footless...er, I mean, shoeless.
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Josie.. too funny! Be careful!
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Good info! I'm with ya on the behind the neck on military press and pull downs-haven't done that way in years-because it hurts! LOL I still like upright rows though-I think as long as you don't go too high and flare out your elbows like the pic-you'll be all right-IMO.
Good stuff though!
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Raechelle, agree on the upright rows!
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It's pretty exciting that another birthday is around the corner! An early happy birthday to you! I think a lighter week is certainly in order. I hope you enjoy it, and I hope you make the best of your birthday week!
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