A fitness instructor has revealed seven exercises she would never recommend to her clients.
Greg Justice, an exercise physiologist in Kansas City, Missouri, told DailyMail.com that the flip-flops from the modern CrossFit workout and basic leg presses on leg day provide little value.
These exercises offer little value when compared to the alternatives or put the person at risk of injury.
An increasing number of Americans go to the gym regularly, with visits to Key fitness chains increased by 30 percent since 2019, according to a recent report.
Many are also working for their summer bodies, as the beginning of April signals that summer is just around the corner.
Here are seven exercises a client would never recommend:
High Intensity Interval Training (HIIT)
While HIIT training is valuable, Mr. Justice cautions that not everyone has a body that can keep up with this level of demand (file photo)
HIIT has gained a reputation in recent years for burning calories quickly.
Typically lasting 10 to 30 minutes, this workout involves short bursts of intense activity with low-intensity recovery periods.
Activities range from jogging, cycling, skipping rope and other body weight exercises.
One Stady It examines calories burned during 30-minute HIIT sessions and finds that HIIT burns 25 to 30 percent more calories than weight training, running, and cycling.
But too much of a good thing can be dangerous. While Mr. Justice is a fan of HIIT for experienced clients, he cautions against going too fast for beginners and intermediates.
“High intensity is related to the individual, and it’s important not to overdo the process,” Justice says.
a 2021 study in the journal Cell Metabolism It found that while the subjects saw an improvement in performance early in the study, they showed signs of mitochondrial impairment.
In other words, not enough energy was being produced to power the cells, which disrupted the metabolism.
The researchers advised closely monitoring how the body responds to this type of training.
Kipping Pull-Ups
Kipping pull-ups are a popular CrossFit exercise, but Mr. Justice warns that there is no benefit to regular pull-ups (file photo)
Made popular in recent years by CrossFit, kipping pull-ups aim to swing the body to gain momentum.
She involves a “powerful swing” of her core and lower body forward with great intensity to bring her chin up over the bar.
A fitness instructor warns that these pull-ups carry a risk of injury.
“Jump pulls are a high-risk exercise that can cause potential shoulder injuries because the swinging motion violently pulls on your shoulders on each repetition,” says Justice.
2018 Stady In the Australian Journal of Strength and Conditioning, I found that jumping pull-ups activate fewer muscle groups than standard pull-ups.
On the other hand, standard pull-ups are slower and more controlled, leaving less room for error.
Justice recommends sticking to a standard draw instead.
“They can be difficult to do, but there are ways to help you with range of motion,” he explained.
For those who can’t do a pull-up on their own, he recommends using a weight machine.
“Standard pull-ups work your glutes, rhomboids, triceps, and biceps, so they’re a very effective and effective exercise,” says Justice.
A fitness instructor warns that curvy lunges can put extra stress on the ankle and knee and cause
Curtsy lunges
This variant of the standard lunge involves holding the lower body in a bent position in an attempt to stabilize the strength of the hip.
This movement has also been shown to strengthen the inner thigh. However, Mr. Justice warns that it can be easy to perform incorrectly.
It causes the plantar foot to rotate at the ankle and knee. Even when shown the “correct” technique, there is still a torque most people don’t have the mobility around the ankle and knee to support this exercise,” Justice says.
In addition, it can be difficult to keep the hips square.
Instead, Justice recommends the lateral lunge, because it “targets the same muscles and is much easier on the joints.”
Click on the leg
Leg presses can help build the major muscles in the legs. But the extra weight that comes with it can be too much for those who aren’t used to it.
The biggest problem I see with the leg press is the tendency to put too much weight on the machine, which can cause your pelvis to rotate away from the backrest while lowering the weight. This can cause a herniated disc,” Justice said today.
A herniated disc occurs when a piece of rubber between the bones of the spine becomes misplaced and presses on one of the spinal nerves.
The leg press is the staple of many daily leg exercises, but Mr. Justice warns that it can lead to muscle instability because it doesn’t train the back of the legs very well.
A leg press can also jeopardize a person’s overall muscular stability because it does not focus enough on vital muscle groups such as the hamstrings and gluteals in the back of the leg.
As an alternative, Justice recommended the Bulgarian squat split.
This gives the body more overall stability.
“You need to involve the whole body through the whole process, and that carries over into real life movements or recreational sports,” Justice said. today.
Triceps bench
The triceps dip exercise can put undue stress on the shoulder joints and lead to injury, Mr. Gostick
For those with access to a weight bench, this move becomes an accessible warm-up before lifting weights.
This involves sitting on a bench with your hands next to your hips, your feet out, your legs extended, and your butt lifted off the bench.
Then hold the position with arms extended. From there, lower the body as far as it can go.
Mr. Justice avoids giving clients this exercise because it can be dangerous for their shoulder joints.
While performing the activity, the shoulder joint can become unstable, increasing the potential for injury.
“I prefer my clients to do the bench press, which is a safer alternative and works the same muscles,” says Justice.
American Kettlebell Swing
American Kettlebells are becoming increasingly popular in home fitness routines.
While there are many exercises that can be done safely with this tool, a fitness instructor tells his clients not to attempt to swing the kettlebell.
Mr. Justice warns that American kettlebells can put a person at risk of a rotator cuff tear due to the large range of motion.
In this movement, the person swings the ball from between their legs to the top of their head.
He cites the “excessive range of motion” that comes with this movement.
In addition, lifting the kettlebell incorrectly may lead to muscle strain and rotator cuff tear.
“Because kettlebell training is about training the hip joint, the Russian version is the way I train my clients,” Justice says.
“You can’t swing the kettlebell above eye level with the Russian version, and it’s safer for your shoulder and thoracic spine.”
Ballistic stretch
Stretching is an important part of any exercise routine. It helps avoid injury and wakes up the body before the hard work begins.
But there is a wrong way to stretch.
Justice warns that ballistic stretching can actually increase a person’s risk of injury
Justice calls ballistic stretching, bouncing or moving the body outside its normal range of motion while stretching, an “injury waiting to happen.”
“Jumping puts a lot of stress on your muscles and can lead to crying,” says Justice. “It’s much better to do dynamic stretches to warm up, and static stretches to cool down.”
For example, consider doing hip circles, arm circles, or arm swings as you warm up instead of ballistic stretches.
During your cooldown, the overhead triceps stretch or biceps curl stretch can relax your body after physical activity.
