Owner: Exercise No No URL:http://www.exercisenono.com Join Date: Sat, 23 Aug 2008 17:53:47 -0500 Rating:0 Site Description: Time to remind, nag, prod and poke fun at the incorrect, the ill advised, the highly questionable, the outrageous, the contraindicated, the just plain dumb things that some people do at the gym. Introducing ExerciseNoNo.com. It's the most comprehen Site statistics:Click here
THE MEGA LIST OF EXERCISE, FITNESS AND NUTRITION NOs AND DON'Ts 2008-08-23 08:27:43 by Cary Raffle MS CPT Master TrainerNO BEHIND NECK PULLDOWNS!NO BEHIND NECK SHOULDER PRESSES!NO UPRIGHT ROWS (FRONT ROWS)!You may as well kiss your rotator cuff goodbye. These exercises are obsolete - they have been shown to cause injury or impingement of the rotator cuff muscles over time. In addition, they provide no meaningful advantage to other exercises.DON'T ARCH YOUR BACK!An arched back cau
EXERCISE NO NO OF THE WEEK 2008-08-23 08:23:02 NO WEIGHT BEHIND YOUR HEAD WHEN DOING BACK EXTENSIONS!I spoke with a man who was holding a 35 lb plate behind his head while bending over in a Roman Chair. The spine is made to support the head, not the head plus 35 lbs. The potential for major and minor injury is literally endless from doing this move. Whiplash, nerve impingement, disk damage, reduced blood flow to brain to name a few. If you mus
No title 2008-08-22 19:24:09 Blog DirectoryBlog DirectoryBlog Directory
No Neck Breaking! 2008-09-12 18:53:33 DON'T HOLD A WEIGHT ON YOUR FOREHEAD WHILE DOING CRUNCHES!I recently advised a gym member to stop doing these due to potential damage to the tendons, nerves and disks in the cervical spine. Read more:Breaking
NO Certification? NO TRAINING!!! 2008-09-07 11:21:33 DON'T HESITATE TO ASK A TRAINER TO SEE A COPY OF THEIR CERTIFICATION(S) BEFORE HIRING THEM AND MAKE SURE THE CERTIFICATION(S) ARE NOT EXPIREDI am shocked by how many trainers claim to have all sorts of certifications and education by organizations with every imaginable acronym, but are actually certified by NADA. And shocked by the clients who are so charmed that they just believe them. It is reas Read more:Certification
NO Commitment NO Results!!! 2008-09-04 02:59:01 DON'T EXPECT RESULTS IF YOU AREN'T READY WILLING AND ABLE TO COMMIT!NOBODY CAN DO IT FOR YOU!Time for tough love: It takes commitment and consistency to get results, and that begins with YOU! Success starts with making the appointment with yourself. Take out your planner and schedule your visit to the gym - whether its by yourself, with a workout partner, for a class or a personal training session Read more:Commitment
Don't Starve Your Muscles 2008-09-02 04:46:01 Don't cut way down on calories when you begin or increase your exercise program. Make sure you have enough calories to support you activity level and help the muscles repair and grow. Try shifting calories so that you can have a snack about an hour before and within the hour after exercising. This will work whether you are trying to lose weight or increase muscle. Read more:Muscles
DON'T Aim for Soreness 2008-08-30 05:10:01 SORENESS AFTER WORKING OUT - DELAYED MUCLE SORENESS - IS NOT THE SIGN OF A GREAT WORKOUT. It simply means that you have worked your muscles in a new and different way. Your muscles should adapt to any specific workout after you've done it once or twice. If for some reason you enjoy getting sore each time you work out, just frequently change your workout -it's an approach that really doesn't make s
The NO NO Zone: Myth of the Fat Burning Zone 2008-08-29 16:51:35 To lose weight, train in the CARDIO zone, not the FAT BURNING zone. True, you burn a higher percentage of calories from fat in the fat burning zone, but you will burn more TOTAL calories in the cardio zone. It's like getting a smaller slice of a much bigger pie. What activity burns the greatest percentage of calories from fat? Almost 100% of calories burned are fat when you are sleeping. Read more:Burning
NO! NO! NO! The Three Worst According to Physical Therapist John Wilbert 2008-08-26 07:41:01 · UPRIGHT ROWS· BEHIND THE NECK LAT PULLDOWNS· LEG EXTENSION MACHINE"The leg extension machine has been proven to only strengthen the quads to do the leg extension machine, not to support the body during functional activities (eg: stairs). Muscles in the leg are meant to work against gravity and in combination. Any other environment puts the knee joint at risk and wastes your workout time."John Read more:Therapist
, Three
DON'T TREAD ON THESE: Exercise Shoe NO NO 2008-08-25 21:38:35 DON'T WEAR TIRED WORN OUT SHOES!The American Academy of Podiatric Sports Medicine recommends replacing running shoes every 300-600 miles. The midsoles of shoes compress and lose their ability so absorb shock, so your joints end up absorbing the impact - you may feel foot pain, shin splints, knee pain, hip pain, and so on. Use a separate pair of shoes for running and if you are running every day, c Read more:Exercise
, Shoe
THE DODO BIRD NO NO: Deep Knee Bends 2008-08-24 10:38:34 NO SQUATS BEYOND 90 DEGREES AT THE KNEE!They called these "deep knee bends" in my father's days. This exercise has been considered obsolete and absolutely contraindicated for 40 or 50 years. I thought it went the way of the Dodo Bird, so I didn't include it on the original list. But every once in a while you see someone or visit a website that still hasn't gotten the message, they bring it back fr
Abdominal Exercises with an Extended Spine NO NO!!! 2008-09-28 12:02:10 THE MAIN ACTION OF ABDOMINAL MUSCLES IS SPINAL FLEXION, DO NOT WORK THEM WITH AN EXTENDED SPINE.But you can end up hurting yourself badly. This message is going out to the 2 guys who I saw yesterday on a stretching table...One had his legs on the table under the weight of his friend, his body suspended while he did oblique twists and crunches. So his spine is extended, in other words there is an a Read more:Abdominal
, Exercises
, Extended
, Spine
The Kicking Legs Snapping Back Momentum Weight Release NO NO! 2008-09-27 08:50:56 When releasing dumbells from bench press...DON'T USE MOMENTUM FROM RAISING YOUR LEGS TO ROCK YOUR UPPER BODY AND WEIGHTS INTO SITTING POSITION!!!You generally want to avoid momentum when handling weights...This particular contraindicated movement puts the spine, disks, and muscles of the lower back at tremendous risk of injury even without weights, and any muscles involved in this maneuver or in s Read more:Kicking
, Release
, Weight
On Toes NO NO 2008-09-15 13:06:44 DON'T RISE ONTO YOUR TOES WHILE DOING SEATED MACHINE EXERCISES.This can cause your lower back to arch and cause pain, injury, and damage to the back and disks. Instead, plant your feet and heels firmly, or cross your legs if you cant touch the floor. Be sure that you pull your abdominal core.
Machines Reduce Injury Risk NO NO! 2008-10-15 07:00:59 MACHINES DO NOT NECESSARILY REDUCE THE RISK OF INJURY!!!It is a popular myth that you are less prone to injury using machines than you are with free weights. This is somewhat, sometimes true...but in many cases machines can actually increase the risk of injury and/or make recovery more difficult. Why? Machines force the body to move in a fixed path of motion. This one factor helps muscles stab Read more:Injury
Run before you walk No No! 2008-10-15 06:59:54 DON'T START AN EXERCISE PROGRAM AT A LEVEL THAT IS TOO ADVANCED!If you want to run, consider walking and cycling first. Both will build your aerobic base without the impact and stress of running, you can gradually incorporate running in and increase the amount. Slowly build your aerobic base, if you're monitoring heart rate stay at 65%-70% of your maximum heart rate* while increasing and let yo
The NO-NO NO-NO!! 2008-11-09 12:00:55 WHEN A DOCTOR, PHYSICAL THERAPIST OR TRAINER TELLS YOU AN EXERCISE IS CONTRAINDICATED---DO NOT DO IT!!!This is dedicated to a couple of guys I met in Brooklyn who have shoulder problems. They've heard me tell them not to do certain exercises, they've read it on the blogs, they've heard it from physical therapists or doctors. They are both very intelligent, and they aren't professional body build
Friends Aren't Doctors NO NO!! 2008-10-29 10:45:00 DON'T LET YOUR FRIENDS AND WORKOUT PARTNERS DIAGNOSE INJURIES AND PRESCRIBE TREATMENTS AND MEDICINESThis one goes out to the poor guy who had severe shoulder pain, had previously been diagnosed by a real doctor with a real shoulder injury, and had his friend prescribe "NSAIDs" - not Advil but Aleve.First of all, who knows what happened to that already weak shoulder? Maybe a doctor but not your fr Read more:Doctors
, Friends
The No Motivation No Push No Time No Trainer No Results NO-NO from Down Under 2008-10-27 11:01:36 DON’T JUST BUY A GYM MEMBERSHIP, HIRE A PERSONAL TRAINING IF…- You just don’t seem to do enough exercise on your own, or you cut your sessions short - You regularly lose motivation - You don’t push yourself as much as you need to - You find it hard to find the time to exercise - You can lose weight, but you always seem to put it back on If this is you, then you will be far better off using Read more:Trainer
Food or Shakes during work out No No 2008-11-20 10:52:52 DON'T EAT FODD OR DRINK PROTEIN SUPPLEMENTS WHILE YOU WORK OUT.
Fluid replacement drinks like Gatorade or Powerade can be taken during cardio bouts or sporting events of 1 hour or more and will improve your performance. Food and protein supplements can actually decrease performance because they take blood flow and energy to digest. Instead, eat or supplement about an hour and a half befor
Recommend Site To A Friend
