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5 Exercises Computer Guy Should NOT Be Doing

5 Exercises Computer Guy Should NOT Be Doing

    Leg Extensions

    You’ve already spent most of the day in a seated position.  The last thing you need to do is train your legs from that same position.   As someone who spends any amount of time sitting, you have to be sure that your workout routines are well-balanced,  providing exercises that focus more on quality movement patterns and less on specific muscle groups.  Truth is leg extensions may be doing more harm than help.   Passive structures in the knee (ligaments) are stressed more in open chain exercises like the leg extension which can lead to future knee pain and range of motion problems.  During the knee extension, several stabilizing muscles are taken out of the movement creating an imbalance of work done by primary movers and synergistic stabilizers.   In other words, this is an injury waiting to happen.

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    • Dynamic Lunges
    • Step-Ups
    • Front Squats

    Military Pressing

    Few people, not excluding high level athletes, possess optimal shoulder build to be able to do this exercise “safely”.  I put safely in quotes because you may not suffer an acute injury from shoulder presses, but chances are that down the road you may develop some sort of impingement.  Understand this is not a matter of poor training or weak musculature.  It is simply a matter of how you are built.  This is not to say that Military Presses can’t have their place in a well-planned out exercise program.  Let’s face it; the average computer guy geek has sub-optimal posture in the first place.  The last thing you want to try and do is to press heavy weights over your head.  The outcome could be very dangerous.  For our purposes in the gym, I believe much safer exercises can be used to create even better results without this risk.

    Alternatives

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    • Push-Ups (there are a large variety)

    Sit-Ups

    Everybody’s favorite exercise.  If not for great looking abs then surely they are good for “core” strength and your lower back, right?  The truth is, when you perform a Sit-Up you are using very little abdominal strength and a whole lot of hip flexor strength.  Contracting these hip flexors and flexing forward can create excessive amounts of compression on your lower spine.  For anyone who sits for any length of time during the day this is not an ideal situation.  Most computer jockeys need more abdominal strength, but there are much safer and more effective ways to go about getting it.

    Alternatives

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    • Planks and Side Planks
    • Wood Chops

    Bench Press

    Another favorite exercise to most average gym goers.  But you are a trapped-at-your-desk geek, not the “average” person.  One of the last things we as geeks want to do is reinforce our tendency to be slumped with our shoulders rolled forward.  After all this is the position most of us are in the majority of the day if we spend any time at a computer.  Unfortunately, our friend the bench press is only going to do more hurt than help when it comes to this negative posture.  Don’t worry though, like the others there are plenty of alternate exercises that can be used to get the same and most likely better results.  Most of these alternates allow our shoulder blades to move freely throughout the exercise, which actually reinforces a more desired posture.

    Alternatives

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    • Push-Ups
    • Cable presses (unilateral or bilateral)

    Upright Rows

    When it comes to the upright row I struggle to find a reason why anyone would need this movement.  If this is in your routine, I suggest you take a moment to re-evaluate what your goals are in the gym.  Keeping your forearms internally rotated while you abduct your upper arms is a recipe for impingement.

    Alternatives

    • Barbell Rows
    • Dumbbell Rows
    • Face Pulls
    • Cable Row Variations

    Conclusion

    When designing yourself an exercise program, it is important to create goals and choose exercises based on their potential benefits as well as risks.  As geeks we have to be mindful of our posture and the implications it will have on our workouts.  It may not be a glamorous approach but in the long run, it will be the most effective approach regardless of what your goals may be.  Remember, if you get injured working out it won’t matter what those goals are because you won’t be able to work out at all.

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    Last Updated on September 17, 2018

    10 Reasons Why You Should Get Naked More Often

    10 Reasons Why You Should Get Naked More Often

    Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

    1. It burns more fat.

    Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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    2. You’ll become comfortable with who you are.

    Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

    3. It saves you money.

    Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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    4. It increases your immune system.

    Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

    5. It makes you face your fears head on.

    People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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    6. You will feel better in your clothes.

    When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

    7. You will embrace vulnerability.

    When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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    8. You will show the world the real you.

    Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

    9. You will have fun.

    Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

    10. You can have intercourse with the lights on.

    Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

    What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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