Exercises to avoid
 

for those who wish to start that workout plan for 2009, here are some tips:Five exercises women should avoid
Personal trainer lists substitutions for five exercises that women should avoid.
By Julie Deardorff | Chicago Tribune
December 10, 2008
If you hate sit-ups, you're in luck. They're one of the top-five exercises women should completely avoid, according to personal trainer Kristal Richardson.

While women can tackle the same workouts as men, their joints are generally looser than a man's and "poor form and too much weight can lead to stiff joints or even damage." Here are five exercises that Richardson says women should avoid.

Don't do straight leg push-ups. Push-ups often are the culprit of neck, lower back, elbow and shoulder pain.

Instead try: Push-ups on your knees. Focus on where you place your hands to make sure you're working the chest. You can also try the dumbbell bench press instead for toning the chest and shoulders. Lie flat on your back and, with arms straight up and dumbbells in hand, slowly lower the arms to just past a 90-degree angle or until you feel a slight stretch in your chest. Repeat three sets of 10 reps.



Don't do sit-ups. If you lock your hands behind your head, it can cause a torque in the spine, which ultimately leads to neck pain, she says. Remember sit-ups are different from "crunches." When you do a sit-up, you bring your torso up 90 degrees, so your back is off the floor. A crunch has a limited range of motion; you raise your torso about 45 degrees and your lower back will still be on the floor.

Instead try: Bicycle crunches, which are considered one of the most effective abdominal workouts. Lie on your back, place your hands next to your ears and start a pedaling motion with your legs, lifting the left shoulder to the right knee and vice versa. Try three sets of 10.

Don't do weighted squats. Squats with a weight bar on your back build serious bulk in the rear end and upper thighs, places women are most likely looking to trim down, said Richardson.

Instead try: Lunges, which "don't place nearly as much stress on the lower back and distribute the workout throughout the entire leg," she said. Take a long, even stride forward with one leg. Be sure to keep your knee at a 90-degree angle with your foot for support. If you have bad knees, try doing a reverse lunge by stepping backward.

Don't do behind-the-neck shoulder presses. This exercise strains the shoulders, both on the way down and up. The little muscles on the top of your shoulders work too hard and become inflamed, causing "weight lifter's shoulder," she said.

Instead try: Seated shoulder presses. "Hold a pair of dumbbells overhead with your arms straight and palms facing each other," she said. "Then, bend your right elbow and lower your right arm, moving your elbow out to the side until your upper arm is parallel with the floor." Press back up and repeat with your right arm for three sets of 12 reps with each arm.

Don't do standing dead lifts. Since women are typically more flexible than men and can bend down farther, it puts even greater stress on their legs and lower back. It also results in bulky back, leg and rear-end muscles.

Instead try: Leg kick-backs. Facing a wall, stabilize yourself with your arms and kick your right leg back as far as you can. Repeat 10 times, then do the same with your left leg. Try two sets.

The Chicago Tribune is a Tribune Co. newspaper.

Great article, WenD08! Thanks! For anyone getting started again, I have found water aerobics to be my blessing. I've lost 5.5 lbs in 2 weeks. Please believe that it's an intense, effective, and enjoyable workout

100% agree. The same applies for all of the office parties, Christmas Day, New Years Day, and all the days in between. :)

I shall indulge in a few sips of egg nog sans spirits. :D

oh sure, i read this section all the time, it's 'bout time i posted:D

I love that this thread is still active... I still don't go to the gym, but I get a kick reading about everyone doing for themselves. I have lost about 15 - 20 pounds since I left the US, mainly because of lifestyle changes. I know that when I come back (3 weeks) I will have to get back in the gym to maintain it though, so this thread is a great reminder.

I recently subscribed to digital cable with on demand and I found several exercise programs. Now I have no excuse to not get in some exercise. I just turn the tv on and get in a short workout before The Baby wakes up. I still need to work on cutting calories though. :o

Can you workout using the baby as weight resistance? Ive seen Mommy and Me workouts

lose weight
 

Hi,
I used to be pretty obese and started putting on a lot of weight especially on my thighs and bottom in my late thirties. I started exercising as often as possible and also cut down on a lot of high calorie stuff. Unfortunately I hardly managed to lose much weight at all. I then recently read an article by a lady who claimed that she managed to lose nearly half of her weight using a particular weight loss supplement. I tried it out and it actually worked quite well. Within 4 months I managed to lose about 65 pounds. The results were pretty amazing and I feel so much healthier and energetic now. You can read more about the lady's article at



http://www.obesityzapped.com

I started a group on Facebook that coincides with my weight loss blog. I am documenting my weight loss, as well as encouraging my friends to get on board. While the group is closed, if you send me a request, I'll add you!

Look me up on FACEBOOK: Losing It My Weigh

My Blog: losingitmyweigh.wordpress.com

Cut the Calories, Ramp up the Exercise
 

here is the real "trick" to weight loss and maintenance:

http://content.usatoday.net/dist/cus...30240733.story

I have been doing everything right: eating healthy, exercising in the morning consistently, getting enough sleep...but I still can't get rid of this gut!

Thank you and best of luck to you!

Good golly, I've been gone a long time!

I'm bumping to let everybody know that I will be profiled in Essence magazine's "Fit & Fab" in May! I tell you, maintaining is a trip!

CONGRATULATIONS Baby Blue!!!! Keep up the good work!! :D :D :D

Hey Diva,

I requested to join your FB group today...(Ingrid)

That was you? OK!! I added you!

I was hoping this thread would be toward the top today! I just got back from Kohl's and (why, I don't know) couldn't wait to get on GC. :rolleyes::p


I JUST BOUGHT MY VERY FIRST PAIR OF SIZE 10 JEANS!!!!! :D:D:D:D:D:D I've never had them before (I went straight from kids' sizes to a Misses 12). I'm down to 16.5 pounds from my goal. I think I can, I think I can, I think I can....:p


And congrats Baby Blue! I've just started getting my Essence subscription, so I'll be looking for you!