5 EXERCISES THAT PEOPLE OVER 40 MUST AVOID

An active life is typically a healthy one and that is why gyms are so popular. However, you need to realize that the workouts you did as a kid won’t be the workouts that you need as an adult, especially as you eclipse that 40 year mark. So if you are over 40 take a look at these 10 exercises and make sure to avoid them if possible! We’ve included alternative options for those gym goers that need to get their lift in, irregardless of age!

1.Leg Press

The leg press is easily one of the largest cornerstones of the dreaded ‘leg day’. As you get older and hit that 40 year mark you certainly are going to start beginning to feel the effects that working out has on your knees and legs. So when we get older and still see the infamous leg press in our fitness training programs, we get understandably worried. The leg press, as it stands, is pretty terrible for your knees and the small of your lower back. The pressure you put on both of those body parts only echoes louder with age. Yeah, you’ll feel the burn after you work out and likely longer if you keep doing the exercise. Opt for kettlebell squats as an easy alternative.

leg-press

 

2.Behind Head Lat Pulldowns

As your eyes move down your newest online personal training programs you’ll likely come to the Lat Pulldown. While the Lat Pulldown can be an instrumental part of your workout, as you get older it becomes a bigger and bigger ordeal. More specifically, we take issue with the behind-the-neck version of the exercise. When you do behind the neck exercises, especially the Lat Pulldown with heavier weights, you will begin to put your shoulder and rotator cuffs into some pretty precarious positions. A common injury you’ll see recurring for people doing this exercise includes shoulder impingement, tears, and strains. If you just have to do this routine then perform it on lower weights with a slow, measured, in control repetition.

bodybuilder doing exercises on the simulator

3.Crunches

If you’ve seen a fitness video infomercial or searched for the latest online personal training courses then you’ve know doubt become accustomed to ab routines that have you doing hundreds of crunches and abdominal movements in a session. At face value there isn’t anything intrinsically wrong with crunches or sit ups but like all things, there is a bit of nuance involved. In order to do a crunch that effectively works your abs without damaging your body you need to stay completely ramrod straight with your spine. Think of a credit card as your back when you do a crunch: you don’t want that card to ever bend. When you start to lose form and bend then you’ll begin down the road of chronic back pain and poor results. Instead you can opt for planks, adding weight as you get more comfortable with the routine.

Woman at the gym exercising doing crunches

4.Machine Assisted Leg Extensions

If you are heading to the gym today with the idea of working out your legs then avoid this exercise and never look back. While the Leg Extensions Machine is in every gym around the world, apparently, it is also one of the more damaging machines you can run into — especially if you are getting a little bit older and starting to have knee concerns. The problem with machine assisted Leg Extensions is that it puts too much wear and tear right on your knee as you perform the up and down movement at an unnatural angle with unnatural pressure. A lot of younger athletes that incorporate this machine into their workout will find themselves running into chronic knee pain down the line. Avoid it, get rid of it, and move on to some better lifts. Sure the burn might feel good today but you won’t appreciate it for the years down the line that it will follow you.

machine-assisted-leg-extensions

5.Deadlifts

Deadlifts are one of the core components of power lifters and bodybuilders all over the world. With proper form and mobility maintenance the Deadlift can stay in your repertoire for quite awhile. This is a compound lift that pretty much works your entire body and after three or four sets you will likely be streaming sweat. The issue with the Deadlift is more focused on when you get older. Proper form is hard to get down when you are starting to collect your own minor, nagging pains. Improper form when doing Deadlifts isn’t just a gym sin, it is also super dangerous. You’ll be putting serious pressure on both your knees and your back and any instability at your foundation will follow you up your spine. Skip barbell Deadlifts and opt instead for kettelbell or dumbbell Deadlifts instead at a lower weight. These options will still push you but you won’t get ground down quite so much.

deadlifts-1024x886

Laisser un commentaire

Votre adresse de messagerie ne sera pas publiée. Les champs obligatoires sont indiqués avec *