When it comes to working out it can be overwhelming to know where to start; especially with the abundance of exercise trends and opinions that are available. However, not all exercises are created equal. Some can be more effective then others at building muscle and burning fat; and others can do more harm than good. Let The Doc take you through the 3 exercises-you-should-never-do-again to keep your body healthy and happy.
Situps and Crunches
A go-to for workout newbies and pros alike, situps and crunches aren’t as effective as previously thought. Your core is built to stabilise your body and brace against twisting and bending and these movements may do the opposite; potentially putting your body in a bad position by pulling your neck forward, rounding your shoulders, flexing your spine, and putting stress on your lower back.
Doc Tip: To work your abs look for movements that help you maintain good posture. Think planks and mountain climbers.
You may want nicely defined shoulders but upright rows aren’t the best way to achieve this. This is because the motion utilised has the potential to compress the nerves in your shoulder area – the perfect recipe for a rotator cuff injury!
Doc Tip: Instead, try front arm raises, which target your deltoids and keep your shoulders safe from potential impingement.
You don’t often use this movement in day-to-day life, if ever. So, why do it in the gym? There doesn’t seem to be any functional movement involved in performing leg extensions. Plus, our knees aren’t built to carry weight from certain angles, which could cause potentially cause you injury.
Doc Tip: Try squats, dead-lifts, and lunges to train your quadriceps, glutes, and hamstrings. They will not only help you build muscle but also utilise movements patterns that your body naturally performs – and your knees will be better for it. Bonus!
Doc Diagnosis: strength + resistance training is best and will help with weight loss
Strength training will help you build muscle and importantly, boost your metabolism. This is important because muscle burns a much higher percentage of calories at rest whereas body fat is much lower in calorie expenditure. Building strong muscles will also help prevent injury, improve your bone density, and lower your risk for type 2 diabetes and other diseases.
Remember there’s a big difference between muscle fatigue and pain! Pain is your body’s way of telling you to stop before you tear, break or strain yourself. Remember, if anything hurts there will always be an alternative or low-impact option (or two) to keep up your muscle and your body lean.
The Doctor’s Kitchen Australia incorporates premium whole foods and superfood ingredients to create nutritionally complete + purely delicious meals that are calorie portioned to help you achieve overall wellness and good health. As well as to support your exercise regime!
The Doctor’s Kitchen and our doctors service all Brisbane, Gold Coast, Sunshine Coast, Ipswich and Toowoomba areas.