Exercises That Do More Harm Than Good


There are so many exercises and exercise routines available to us. All of them are being shoved in our faces and tell us that they are the best and only way to get into shape and feel better.

Unless you have training in, or experience in, the realm of physical fitness and training, it can be very hard to navigate your way through the maze that is exercise. Even if you do have training in, or experience with, physical fitness, it can still be very hard to know what exercises will be helpful and what exercises will be harmful. Continue reading Exercises That Do More Harm Than Good

If You’re Not A Professional Athlete, Then You Don’t Need To Train Like One

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Time Magazine recently ran an article discussing the cult of Cross Fit and its effects on the body. Cross Fit is not the only extreme exercise system out there. P90X and Insanity Workout are two other currently popular extreme exercise systems out there.

These extreme exercise systems do work, and they work well, if you can stick with them and avoid injury long enough to get results.

These systems work on the premise that you have to push yourself hard to get to the next level of fitness. When everything is going right, these systems will help you to burn calories, build muscle, lose weight and get into shape. But that is only if everything is working right. Continue reading If You’re Not A Professional Athlete, Then You Don’t Need To Train Like One

Squatting to Ride the Subway/ Fitting In Exercise

metro-lisbonThe city of Moscow recently implemented a program that allows a patron to ride the subway for free if they can do 30 squats in 2 minutes.

30 squats may seem pretty easy, but if you are not in shape, then it can be very difficult and tiring.

It is an easy way to provide a little extra exercise to an increasingly sedentary population. I think that it’s a good way to reward people for being active and fit.

It gets harder and harder to fit exercise and activity into our increasingly busy schedules and lifestyles. I talk to people every day about how to realistically fit exercise into their schedules. Continue reading Squatting to Ride the Subway/ Fitting In Exercise

Exercise from Home

If you know what you are doing then you don’t need a gym to work out. You don’t need fancy, expensive exercise equipment. You need only the knowledge of how to work out properly, and which exercises are proper for your body; and buy a few inexpensive hand weights. If you know what you are doing then you can perform more than enough exercises at home to get you into shape, and to keep you there.

It is not necessary to belong to expensive gyms and pay large initiation fees just so you can have access to exercise equipment to keep yourself healthy. You just have to buy a few inexpensive hand weights once and then be done spending money.

There are many advantages to working out at home. I have 2 children, a wife, a career, and a life. I don’t want to spend all of my free time staying in shape. I find that exercising at home is a great way to fit working out into your already hectic and overscheduled life. If you have to spend an extra half hour going to the gym and coming back from the gym, then you are not going to be as likely to exercise there then you would be if you could work out at home. It is a problem if the commute to and from your gym takes as long as your work out does.

I wake up in the morning and get a workout in sometimes before the kids and my wife even wake up. And then it is done with and out of the way for the rest of the day. If the kids do wake up before or while I am exercising, I can just take them to where I am exercising and let them stay with me while I finish up.

Even if you live in a cramped apartment in the middle of Manhattan you can still work out at home. You will have to clear out a space on the floor that you can fit an exercise or yoga matt onto. This is where you will exercise. You will also need a milk crate or sturdy box or a corner or spot on your floor that is about 1 foot by 1 foot. This is where you will store your hand weights.

When starting out, if you haven’t exercised in over a year and do not have a physical job, then you should start out with one each of 1,2,3,5, and 7 pound weights. You will spend about 20 dollars on those weights, and another 20 dollars on a yoga matt. That’s all that you would need for at least the first year. Most gym memberships are over 50 to 75 dollars per month. That is a big difference in cost. With Pain Free Lifestyle, there will be a small, monthly fee to have access to all the exercises and videos with directions explaining exactly how to perform the exercises properly. Pain Free Lifestyle will also contain express directions on how to ease your way into exercise along with the specific exercises to do.

With the stresses of daily life and everything that accompanies it, I find it much easier to fit exercising into the beginning of the day, rather than trying to fit it in at the end of the day. I find that if I wait until the end of the day then something inevitably comes up and prevents me from being able to exercise. I can’t tell you how many times I have been ready to exercise only to have the phone ring and I have to pick up one of my children early or something else comes up that I have to stop and leave. It happens. It just happened yesterday when I had set aside a few hours to bike in the afternoon. I got a call in the morning that my oldest son had strep throat. He had to be taken home from school. So there went my exercise time. If I had woken up early and exercised before the kids got up then I would have been able to exercise. Since I waited until the later on in the day, I was not able to fit in my exercise. If you can exercise at the beginning of the day then you can get it in without disruption and have it done with and out of the way and be able to enjoy the rest of your day guilt free.

The article that I attached has some good exercises for home. Take it easy with them. Some of the exercises listed can be very intense and may be too intense for some of you, especially if you are just starting out with exercise, or if you are very deconditioned. Listen to your body, and if something feels too intense or produces too much pain, back off from it.

The Pain Free Lifestyle program will be released soon, and it is an entire protocol that you can perform from the comfort of your own home. It is set up to be easy to incorporate into your lifestyle. All you will need are a few hand weights that you can buy inexpensively from a local sporting goods store. I set it up so that all you have to do is follow the directions. It will take you through step by step directions on how to get into exercise safely and how to stick with it consistently. Until I can put the final touches on the Pain Free protocol and release it on the website, the exercises in the following article will suffice.

There is one point in this article that I don’t agree with. The article makes a point of stating how significantly more metabolically active than fat. Muscle is more metabolically active than fat is. This means that muscle burns more energy than fat does while just sitting around doing nothing. But the extra amount of energy that muscle will burn compared to fat is insignificant. You are not going to lose weight just by putting on muscle and letting the muscle burn away calories. It doesn’t work like that.

But the more muscle you build up, the better you will feel. The better you feel the more active you can be. The more active you are, the more energy and therefore calories you will burn on a daily basis. Thus creating a positive feedback cycle that will promote weight loss, rather than encourage weight gain. That is the Pain Free way.


Weight Bearing and Weight Lifting Exercises

There are 3 exercise components that are essential if you want to get in shape, reduce pain, decrease injuries and to maintain or increase your activity levels. These 3 components are: cardio-vascular exercising, stretching, and strength training. Continue reading Weight Bearing and Weight Lifting Exercises

Exercises for Elderly Women

It is never too late to start exercising and taking care of yourself. If you are a 75 year old woman with arthritis, joint pain and osteoporosis and have never exercised a day in your life, it is never too late to start. There are studies demonstrating the effectiveness of exercise on those 86 to 92 year olds. You just have to do the right exercises, and target the right areas. Continue reading Exercises for Elderly Women