Exercise for fun or training, or both. Exercise wisely, in a way that helps you in sports or in your daily life. But do not do exercises that are useless or that can generate injuries. Here are some doozies that should not be on your list:
1. Wall squats. At no time in life does anyone feel stationary against the wall. This exercise overloads the patella by holding a stationary load in an area of the cartilage. This load exhausts the cartilage of its lubricating fluid or, if the joint is already damaged, the decomposition of the exposed collagen fibers increases.
2. Knee extension exercises. No athlete kicks a ball only from a knee extension. The kick is generated when the hip rotates the powerful trunk and then the muscles of the legs towards the ball. A repetitive sitting leg extension overloads both the patella and the trochlea (the groove in the femur in which the patella follows the track). Repetitive extensions of the leg can cause patellar arthritis and patellar tendinitis, and the damage is much worse when the ankle or leg weight is added. It is preferable to perform a simple squat exercise, since it exercises all the muscles of the foot and ankle through the leg, hip and trunk. Squats are what athletes do in almost every sport.
3. Isolated exercises of a single muscle. Exercises like bench press make your chest look good, but not much more. The time you spend doing bench press or biceps curl could be spent much more beneficial by doing a dynamic exercise, such as a hammer curl to a higher press, which uses much more of the muscles of the upper extremity (biceps, triceps and shoulders).
4. Something too complicated. Exercises that require too much configuration to function properly can result in inadequate performance, excessive compensation or injury. Exercising with the proper form, proper rhythm and resistance are effective. Do not waste your time in complicated exercises that you do not remember how to configure them correctly.
5. Presses of very loaded legs, where it is pressing against 200, 300, in some cases, 400 pounds of weight. If you are looking for the strength of the lower extremity, you should try to squat standing, double or with one leg, with or without resistance (ie, kettlebells, hand weights, barbell), depending on your ability and shape. These types of standing exercises will more effectively improve your movements for daily life and will challenge your core in a more useful way. A box reduction exercise, for example, will strengthen thigh muscle strength quickly, challenge your balance and improve your ability to descend stairs.
6. Turning on a bicycle or walking on a treadmill while watching television or reading a magazine. To get the maximum benefit from exercise, you should feel your heart rate, your breathing and your muscles as you reach your limits and begin to tire. It is the awareness of your body’s responses to physical stress that helps you overcome current barriers and be more fit, faster and stronger. You lose much of the benefit of psychological training, as well as improvements in skills, dissociating your mind from your exercise. Learn to filter all other distractions and be aware during training. Then, enjoy post-workout bliss. The exercise is the maximum meditation and the direct connection with the god within you.
Dr. Kevin R. Stone is an orthopedic surgeon at The Stone Clinic and president of the Stone Research Foundation in San Francisco ….