Before we explain why you should not do any training movements, there is one thing we need to get out of the way first: When you perform any form of training, both your level of benefit as an athlete and the right form are most important. “After all, there is really no such thing as exercise movements that harm your body,” says Eni Kadar, PT, DPT, CAC. DN, an orthopedic physiotherapist based in Florida. “Only bodies that are not ready for the forces apply to them or poor technology. Our bodies were allowed to move.”
That being said, if you are an average athlete, there are a number of workouts that you would be wise to avoid for the sake of your health. We are talking about way Exaggerate it with your cardio, add unnecessary additions to your bike rides that expose you to injuries and do some high weight lifts that, when performed less than perfectly, can actually crack parts of your vertebrae. (Yikes.)
We reached out to several top doctors, trainers and other experts to learn the popular exercise movements that can really ruin your body. Below are their answers. So read on and remember to practice the right form at every turn. And for some top-level workout instructions that you can use now, consider trying the 10-minute full-body workout that transforms your body quickly.
If you let your arms hang loosely at your sides while performing this arm lift, you will notice that your palms face inwards. The problem with straight bar rolls is that they lock the arms in an unnatural palm. “That way, you stress your elbow joints, and it can lead to tendinitis,” says David Pearson, Ph.D., professor of exercise science at Ball State University. A safer alternative is to try EZ Bar Curls, where the bar is angled to place the elbows in a more naturally neutral position. And for more exercise advice, make sure you are aware of the only major side effect of going a single 1-hour walk, says new study.
If you love a spinning class, chances are you’ve had more than one instructor who wants you to train your upper body while pedaling. Many experts disapprove. “Trying to train your upper body when riding a stationary bike is dangerous and has little or no benefits,” he says. Garret Seacat, CSCS, a coach and endurance coach. “When you swing up and down on a bike that does push-ups or some form of exercise in the upper body while you pedal, you increase your chances of damaging your lower part dramatically.”
In addition, the effort you put into the pedals decreases, which lowers your effect and makes the training even less effective. “If you want this upper body workout, take the time after the ride to do some pushups on the ground while stretching and cooling down,” he advises.
This exercise rotates your shoulders to a position that loads your rotator cuffs, paving the way for inflammation. “I’ve also seen guys pull down the bar so fast that they crack in their spinning processes [little nubs on top of the vertebrae], says Pearson. And for more news from health and fitness, see how to drink 30 minutes before exercise flares up fat, says new study.
Sit-ups are not only bad for the neck, but they are also one of the least effective abdominal exercises you can do, according to a study at San Diego State University. “Repeated spinal flexion, as when sitting, has been shown to cause disc herniation over time and creates a lot of compression and shear over our lumbar discs – over and over again,” says Seth Hampton, PT, a physiotherapist and spine specialist.
“I recommend that you stay away from the dip station if you do not know what you are doing,” says Christina Widmark, personal trainer, competition lifter and owner of Only Fit USA. “Extending the shoulders over can lead to torn ligaments and permanent damage. Dips need total control – no oscillation.”
The four parts of your quadriceps are designed to work together as one, but a study in Medicine and science in sports and exercise found that leg extensions activate the sections somewhat independently. Even a difference of five milliseconds can cause uneven compression between the patella and the femur, which inflames the tendon that connects the patella to the tibia (a painful injury called the hamstring). It is safer to do squats, where you safely place the bar over your shoulders (not your neck) and keep your back straight, bending slightly at the hips through the squat motion. Proper form is crucial with this exercise.
“You may think that increasing your running time can lead to greater endurance, stronger muscles, improved heart health and more self-confidence,” says John Fawkes, an NSCA-certified personal trainer and Precision Nutrition-certified nutritionist. “While this may be true to some extent, studies show that running too far can cause adverse effects on your cognitive health. A study performed by Germany’s University Hospital in Ulm found that running long distances shrinks the brain by 6%. “
Fawkes states that your brain consumes about 20% of your energy stores to function. “Push yourself in the long run – like ultra-marathon owners do – and you’ll empty your brain.” For more scientific news, learn what walking for just 20 minutes a day does for your body, according to science.
“One of the most common (but still dangerous) exercises I see performed in the gym is the dumbbell fly,” said Joshua Lafond, a certified NASM Personal Trainer. “First of all, it looks easy to perform, which can lead to an increased risk of injury because people start performing the exercise without first learning the proper technique. In addition, many people add too much weight and therefore fail to keep their elbows at a fixed angle. “This hyperextension can be harmful to a person’s shoulder joints, which is one of the most sensitive in the body and can take months to heal if damaged.”
According to a new study just published in the journal Cell metabolismTaking your interval training to the extreme can affect your metabolism. Study participants who performed a strenuous 152-minute hardcore HIIT experienced a decrease in their mitochondrial function, the cellular process that burns calories. Not only that, but the insulin resistance of the workouts actually went up. “It’s similar to the changes you see in people who begin to develop diabetes or insulin resistance,” the study’s lead author explained in an interview with The scientist. And for better exercise advice, make sure you are aware of the major side effect of sitting too much on the couch, says new study.
