5 GYM EXERCISES TO AVOID

EXERCISE 1: BEHIND THE NECK SHOULDER PRESS

Avoid... why?

SHOULDER CAP IS IN ABNORMAL PLANE OF MOTION THUS THE LATERAL PORTION OF THE SHOULDER SOCKET IS RESTRICTED BY THE MOVEMENT OF THE ARMS THUS INCREASING TENSION IN THE NECK MUSCLES.

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REPLACE IT WITH UPFRONT SHOULDERS 

In all my gym time I have seen maximum injury by this exercise. The person starts with the less weight but over time as he puts up more weight over the bars, the shoulder muscle just snaps. The reason behind this is pretty simple. When we do this exercise our shoulder cap is in an abnormal plane of motion. The lateral portion of the shoulder socket is restricted by the movement of the arms, thus increasing the tension in the neck muscles

EXERCISE 2: DUMBBELL CHEST FLYES

Avoid... why?

Trying to keep your hands straight while you go down is almost impossible and also dangerous for your elbows, also work is done by biceps and outer shoulder rather than chest itself.

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REPLACE IT WITH CHEST CROSSOVER

Most of the guys will hate me to put this exercise in the list. Favorite exercise for starters and first timers in the gym and even I used to do a lot of it. But gradually I realized, it has negligible effect as I am not getting the same burn in the muscle which I used to get from other chest exercises. After studying and reading about it online, I found that most of the work is actually done by biceps and outer shoulder rather than the chest itself. Trying to keep your hands straight while you go down is almost impossible and also dangerous for your elbows.

EXERCISE 3: LEG EXTENSIONS

Avoid... why?

EXERTS A HIGH PRESSURE OVER THE KNEE CAP, CAUSING JOINT PROBLEMS WITH TIME AND HEAVY WEIGHTS

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REPLACE IT WITH LUNGES

Leg extension provides good quad burn but may lead to knee pain. Since the load from the exercise (the pad on your shin) is so far away from the hinge (your knee), the movement puts a large amount of stress on the knee joint. These factors may not culminate in injury for everyone, but they could lead to aggravation down the road.

EXERCISE 4: MORNING EXERCISE

Avoid... why?

THIS EXERCISE REQUIRE PROTRUDING OF THE HIP AREA, BUT DUE TO OUR LIFESTYLE OF SITTING FOR LONG HOURS, PROPER HIP MOVEMENT CAN BE PROBLEM.

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REPLACE IT WITH DUMBBELL DEADLIFTS

Ensure proper Arching of the back at all time.

EXERCISE 5: UPRIGHT ROWS

Avoid... why?

Cause the upper arm bone to bang up against the ac (acromion process) joint, which can damage the nerves in the shoulder area.

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REPLACE IT WITH BEND OVER LATERAL SHOULDER RAISE

Bending forward 90 degrees at the hip, holding weight down beneath your shoulders with hands slightly more than shoulder width apart, then lift weight straight up towards your chest until elbows and shoulders form a straight line.

Do you agree with our 5 gym exercises to avoid list? Or you have some more exercises to add in this list.

Please share your viewpoint in the comment box below.

10 REASONS TO STAY FIT by getoutsite.com

REASON 1: LIFTS YOUR MOOD AND MAKES YOU FEEL HAPPIER

A good workout helps you to release a “happy chemical” known as dopamine which is necessary for the feeling of pleasure and happiness.  Feeling unhappy? Go for a jog or hit the gym!

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If you experience any level of moodiness it’s a good idea to get more exercise, increase your sleep to at least 7-8 hours per night, limit your caffeine and illicit drugs and alcohol, and eat a well-balanced diet since proper nutrition helps with mood swings. Make sure you are adding serotonin-boosting Omega-3’s (found in fish and flax seed), vitamin D, and protein rich lean meats to your diet.

REASON 2: BOOST MENTAL HEALTH AND ALLEVIATE ANXIETY

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Getting physically tired actually helps to reduce stress and improves sleeping pattern. So next time your boss gives you a hard time in office, just take a 15 mins walk (and not a smoke break) to recharge yourself with all the positive vibes and ideas.

REASON 3 : CONTROL ADDICTIONS AND IMPROVE EATING HABITS

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Release of endorphins provides natural high after every workout, so you don’t need other addictive substances to make you feel high. Choose a healthier option to go high on life!  

REASON 4: LIVE LONGER AND KEEP MEDICAL COSTS DOWN

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A healthy lifestyles helps to fight against low body immunity, certain cancer, abnormal cholesterol levels, blood pressure, diabetes etc. Stay Healthy to live longer or pass your days sitting around doctor waiting room. 

REASON 5 : IMPROVES BODY POSTURE, BALANCE AND COORDINATION

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Exercise can improve your stability and also what is called your “kinesthetic awareness”, thus improving joint functions and increasing muscle strength. Live longer. Stay strong!

REASON 6: INCREASES SEX DRIVE AND SATISFACTION

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Exercise increases blood circulation, which helps prevent erectile dysfunction and increases sex hormones like testosterone. It's a fact: Regular exercise can increase sexual drive, activity and satisfaction. A very good reason to stay fit!

REASON 7: INCREASE RESISTANCE TO ENDURE PAIN

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Challenging muscle strength constantly during a workout helps to increase your resistance to endure pain. It is scientifically proven that athletes can endure more pain than moderately active people.

REASON 8: MORE ENERGY AND ENDURANCE

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People who work out regularly have more energy, strength and endurance to get through their daily activities than non-exercisers as exercise stimulates the release of feel-good endorphins that not only make you feel better but also keeps up your energy levels.

REASON 9 : BOOST SELF-CONFIDENCE AND BUILDS SELF-ESTEEM

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You feel great about yourself and workout helps you to fight depression, anxiety thus improving overall body image. Do you feel better about yourself when you are sitting on the couch eating a bag of potato chips or after a great workout at the gym?

REASON 10: SLOWS THE AGEING PROCESS

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Most people lose 10% of their aerobic capacity each year after the age of 30. However, regular exercise can actually make you more aerobically fit as you get older. Also reduces the risk of many age-related diseases, such as osteoporosis, heart disease and stroke.

Easy ways to tone up at work

An excess of sitting and too little exercising is terrible for your well being. You are doing your best to make time for physical activity, but securing time to exercise is a challenge. 

The bright side is, your cubicle can be the best gym, for some really effective exercises.

Joan Price, author of “The Anytime, Anywhere Exercise Book” believes,

"As ergonomic as your desk or chair may be, sitting produces back pains, headaches, and listlessness. You become less productive”

While you shouldn't abandon your gym exercise schedule, you can surely supplement it with exercises done at your office cubicle.

7 Moves to Tone up at work

Tone up at work

BARTER YOUR CHAIR FOR AN EXERCISE BALL

Sitting on your office chair may give you a salary hike but a better posture and worked out core, NEVER! 

Trade your office chair with an exercise ball which will help in core strengthening (your abs have to constantly contract to keep your body from hitting the floor), 

keep you active throughout the day and also motivate you to do some quick stretches and enjoy sneaky workout breaks.

BALL CHAIR

THE SEAT SQUEEZER

This exercise will helping you a more toned model like Butt, right from the comfort of your office chair.

To get more toned, tense your behind, hold for 5-10 seconds, and release. Squeeze your butt to stand." Repeat eight to 15 times for a few minutes daily.

SCULPT A SEXY BACK

You probably don't keep dumbbells at your desk, you know, hiding among your file folders. 

Stand facing your desk chair. Bend at the waist and grab the arms of the chair. Keeping your abs tight, arms slightly bent and your back nice and flat, slowly pick the chair up off the ground.

Aim for two sets of 20 of these.

 

Seated Leg Raise

SEATED LEG RAISE

This is a great office exercise because it’s barely detectable if done under a desk.

Sit upright on your chair, raise one leg at a time, and hold in place for 5-10 seconds.Slowly lower them back to the ground without letting your foot touch the floor.

Alternate legs and repeat.If you’re feeling hardcore, you can loop a heavy briefcase strap around your leg for some added weight.

Neck Twist

THE NECK RELEASE

To alleviate neck and shoulder tension, 

Sit up and sense your cheekbones aligned with your collarbones or your ears over your shoulders. Take a few deep breaths and shrug your shoulders near your ears, exhale and slowly let the weight of your shoulders release around your ribs.Repeat this 6-8 times on each side.

Make sure computer keyboard and screen are directly in front of you. Having it off to one side, even slightly, causes major issues over the long haul on your neck and low back curves.”

THE DESK PUSH

This one’s great for easing work frustrations as well as strengthening your arm muscles.

Place your hands flat over your desk and push down for 5-10 seconds.

Repeat this step with your hands pushing up from underneath the desk.

 MEANDERING BODS

Muscles worked: Lower Back, Mid Back and chest. 

Movement: Sit tall on the edge of the chair, twist to the right, placing left palm on the outside of right knee and right hand behind you on the left side of the chair to assist the stretch. Sit tall and twist like a corkscrew.

One last thing: Don't let fear of embarrassment keep you from exercising at work. Its your life, your body!

Promoting Physical Activity at Work, Why?

Employees should be encouraged to embrace fitness as a lifestyle choice that would pay off in a number of ways:

• Fit employees are less likely to become ill. A man who is physically fit is, by and large more impervious to the "bug going around" than a man who is unfit. Diminished truancy and decreased health care services expenditures are the after effect of a fit workforce base.

• Healthy employees have more energy. One of the numerous advantages of regular physical activity is, increased and prop up energy. This energy permits the employees to stay concentrated on the daily work targets, conveying the best of their ability to every assignment. 

• Fit employees have more self-assurance. This self-assurance enables the worker to test themselves, and take a stab at larger amounts of accomplishment in the work environment.
• Fit employees inspire more confidence. A personality that keeps up a high fitness level, has a tendency to be the one in whom others have confidence.

• Fit employees set and accomplish objectives. An employee with the demonstrated capacity to set objectives, and after that REALIZE those objectives, is an asset for any organization.
• Fit representatives are less stressed. Regular physical activity vent up the physical and mental pressures that life brings in our direction, subsequently a fit worker has a tendency to have lower general anxiety levels than the one who does not take part in regular physical activity.

• Encouraging wellness shows an apprehension toward the employee’s prosperity, and pays off! Further, it has been demonstrated that employee turnover is fundamentally lower among workers that take an advantage of an health program actualized by their organizations.

As entrepreneurs or supervisors, our most essential resources are our employees! Employees spend a lot of energy and time at work. Utilizing workout breaks in a normal work day can help in reduction in the healthcare costs and greater workforce productivity.