Knowing the five least effective exercises can help you avoid wasting time during your workout. Following are five moves that may prove to do little more than cause aggravation as you try to reach your goals. Avoiding these exercise activities can help you avoid injury as well.
1. Military Press or Lat Press Behind the Head
Each of these moves involves moving weight from above and behind your head down to your shoulders. The problem with these moves is they require perfect form in order to be effective, and in order to avoid injury. This move has the potential to cause the following problems:
- Torn rotator cuff
- Limited mobility in the shoulders
- Cervical vertebrae injury if the bar hits the neck
2. Upright Row
This weight exercise requires you to pull weights up to your chin with palms facing down. This approach can lead to shoulder impingement because the nerves may become pinched. Avoid any exercises that require you to pull weight up under your chin.
3. Target Area Exercises
Using exercise to target a certain area may be tempting but this is a very ineffective approach to working out. Fat loss does not occur in certain areas of the body as a direct result of exercise. Basically, you can expect to lose weight in the last place you gained it first, followed by areas in which you have carried fat cells longest.
The body holds on to fat carried in older cells longer. The newest ones go first, followed by progressively older ones. There is no way to remove fat from a specific area using exercise. However, toning the muscles in the region can help.
Anyone who wants to lose weight in a specific region can do so by continuing to use aerobic exercise and proper diet. Gradually, the results will become readily apparent and the work will pay off.
4. Poor Form on Treadmills
The treadmill has great potential as a cardiovascular wonder machine, especially if the machine has inclines for added resistance. However, it can be very easy to use poor form on this type of machine, making the workout far less effective. Slouching, leaning in on the hand supports and walking under pace can lead to injuries, misalignment, and few results.
5. Any Exercise that Pushes You too Hard
Any exercise that causes your body great discomfort and distress is counterproductive. If you find your muscles are so sore that you can’t move following an intense workout, you are not likely to follow through consistently. The key to getting into shape and staying in shape is consistency.
Intense workouts can lead to injuries very easily. Work at a comfortable pace, putting for effort without excessive straining. Discomfort is a sign that you are pushing too hard. Trying to fit a year’s worth of exercise into one day is counterproductive. Consistent exercise that suits your level of ability and your lifestyle is ideal.