Exercise Machine Health Risks
Very few people know of the hidden health hazards of the machines in their local gyms. Workout machines are designed to help you move your body in un-natural ways so you can exercise individual muscle groups. But some of these machines could be damaging your back and joints. If you take the time to learn about some of the risks before using them you’ll avoid taking a big gamble with your health. Whole body exercises which use your natural weight as resistance can be a lot more safer than certain machines.
NOTE: None of these machines target abs, if you’re looking for some good ab exercises check this out: LoganMay
Machine – Leg Extender
Muscle Group: Quads
Most people use this machine because they think it gives them a better leg workout, but the truth is that the muscles it works aren’t even used in your daily life. Walking, jogging, sprinting and even swimming don’t rely on those muscles. It can also cause serious damage to your knee ligaments and tendons. You can use your body weight to work your legs by performing easy one legged squats. This exercise puts a lot less strain on your knees. Simply stand on one leg and hold your opposite foot behind your buttocks, then bend the other knee as far as you can and come on back up again. If your balance is a little off you can simply hold on to the back of a chair or a balancing rail.
Machine – Seated Lat Pull-Down
Muscle Group: Lats, back, and biceps
Unless your one of the most flexible people in the gym you’re probably going to find it difficult to use this machine correctly. You can seriously damage your shoulder joints if you use it wrong and twist your rotar cuff in your shoulders.. If you want to work the same muscles without using a machine you can perform the incline pull up. Place a bar in the squat rack just higher than your waist, then sit on the floor with your legs stretched out in front of you and hold onto the bar. Once you’re in proper position stiffen up your torso and pull up until your chest touches the bar, a few sets of 10 or more reps can provide you with a great upper body workout. This exercise won’t put your shoulders in danger, unlike the machine.
Machine – Overhead Military Press
Muscle Group: Shoulders and triceps
Lifting objects above head height requires support from your hips, and they do a pretty good job of it if you ask me. This machine takes away that support and without it your shoulder joints are very vulnerable. I recommend you stop using this machine and practice medicine ball throws instead. Just stand close to a wall, around 1 meter apart, and bounce the ball off the wall above head height. Remain stood up to throw the ball, and squat low to catch it, this way your hips are available to support your shoulders. Try not to let the ball bounce back into your face! 15 or more reps will give your shoulders and triceps a great little workout.
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