6 exercises seniors should avoid doing

Discussion in 'General Martial Arts Talk' started by Kung Fu Wang, Mar 18, 2020.

  1. Kung Fu Wang

    Kung Fu Wang Grandmaster

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    I was surprised to find out this information online. Do you think this information is correct? Your thought?
    • Deadlifts (free weight).
    • Long Runs.
    • Leg Presses.
    • Crunches (sit up)
    • Stair Climbs. ...
    • Squats (horse stand).

     
  2. Buka

    Buka Sr. Grandmaster

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    I'd like to hear more about this.
     
  3. jobo

    jobo Grandmaster

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    i think everybody should avoid those
     
  4. dvcochran

    dvcochran Senior Master

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    Her is what I have been told:
    Deadlifts only at lower weights until a good, distributed level of body conditioning is achieved.
    Long runs are bad.
    Leg presses are in the same category as deadlifts. If done on a machine they are safer.
    Crunches are good as long as you do Not put you hands behind your head and do crunch too far off the floor.
    Stairs are very good.
    Squats with your own weight or light weight and thighs Not past horizontal are good.
     
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  5. jobo

    jobo Grandmaster

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    the problem with DL, is that you can lift far more weight doing them wrongly than in a safe manner, so every one, does them wrong

    how far is a long run ? three miles good 23 miles bad

    leg presses on a machine were your wedged between a fixed object and a heavy weight will allow you to move considerable weight but also take your knees out

    crunches are complexly pointless, they do nothing useful at all, sit up are better except if you have your feet secured, in which case the bulk of the weight is being moved by your hip flexors, and what most people dont need are tighter hip flexors. if you cant do sit ups with your feet free then you cant do sit ups

    stair lifts make you good at climbing stairs, which may come in useful i suppose

    squats are like dead lifts, dont load the bar up with a silly amount ( and do them properly) and thy are ok, but who doesn't do that ?
     
    Last edited: Mar 18, 2020
  6. dvcochran

    dvcochran Senior Master

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    Agree.
    I thought I had put in the previous post that a shorter, faster paced run is better for muscle tine & elongation and about as good for building endurance since after a day s rest you can do another 3-5 miles.
    It is all about how you set the leg machine. If you go into a deep knee bend then yes, it will be just like a squat with bad form and too much weight.
     
  7. jobo

    jobo Grandmaster

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    are we talking about seniors or general ? no matter the answer is much the same

    speaking as a 60 yo with fully functioning knees, theres no way im risking them on a leg push machine, if you load them up and use full range of movement theres a risk to your knees if you dont load them up and use full movement theirs no point in doing the exercise over say a a shrimp squat, if you cant do a shrimp squat the machine isnt doing you much good anyway

    one of the reasons i have full functioning knees is i didnt do daft exercises when i wasn't a senior.. machines in general should be treated with much suspicion, there whole reason for being is the disproportional load one muscle and associated joints while isolating the bulk. this is of use to body builders who all, it seems have bad knees elbows, shoulders etc when they reach middle age and to no one else at all. the very best they do is turn a 10 min work out in to an hour work as you trail between one isolation machine to another

    i do however like cable pull machines, you can do your whole body in 3 or 4 exercises and go home
     
    Last edited: Mar 20, 2020
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  8. frank raud

    frank raud Master Black Belt

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    I know my knees and ankles feel much better when I squat heavy. Leg press ( which I am guilty of doing) , I consider a vanity exercise as I can push over double the weight I can squat. Not sure why stair climbs should be avoided, most of us live in buildings with stairs. I am not much of a runner, so avoiding that should be easy. If the gym ever reopens, I will try to increase my deadlift.
     
  9. dvcochran

    dvcochran Senior Master

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    I was told stairs are very good exercise.
     
  10. Kung Fu Wang

    Kung Fu Wang Grandmaster

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    The issue is not going up but going down. It's like the jumping kick, elder can still jump, but the landing that cause shocking on the knee joint may not be good for the elder.

    I love hiking. My up hill hiking speed is still good. But my down hill hiking speed is much slower than before. I used to run and let my body to flow when I go downhill. I have stopped doing that.

    During Han's old age, he didn't jump up for his tornado kick to protect his knees.

    [​IMG]
     
    Last edited: Mar 20, 2020
  11. Kung Fu Wang

    Kung Fu Wang Grandmaster

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    Agree with you on both. It's smart to protect your body to make sure that you won't have any trouble in your old age.

    I used to do 40 kicks none stop. Today, I will walk 4 steps and do 1 kick. I feel I can do 1000 kicks this way and still feel comfortable.

    - kick, step, step, step, step, kick, step, ...
     
  12. Kung Fu Wang

    Kung Fu Wang Grandmaster

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    I enjoy of doing more leg skill than hand skill when I get older. I feel that I need to maintain more of my "single leg balance".

    When I stand on both legs, I feel I'm like a 90 years old. When I stand one one leg, I feel I'm 20 years young again.

    [​IMG]
     
  13. dvcochran

    dvcochran Senior Master

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    Yep, I completely understand the downhill reference. Now I get into those short choppy steps when going downhill. If it is really steep I will even turn slightly to one side or the other to unload the knees.
     
  14. skribs

    skribs Grandmaster

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    I think a big part of it is what you've done with your life previously. For example, an older person who's ran all their life may be fine. Someone who is 60 years old and 50 pounds overweight will probably never run.

    It also depends on the intensity. Someone who is starting martial arts at 60 isn't going to have the same horse stance as someone who started when they were 10 and is 60 now. They shouldn't ever intend to have the same horse stance. They should be able to describe it to someone if they are teaching, but they shouldn't be expected to have the same deep stance.
     
  15. gpseymour

    gpseymour MT Moderator Staff Member

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    A couple of bits to add to/adjust on this.

    I've read that the repetitive motion of crunches is bad for the back over time. I've also read that stopping squats at horizontal keeps the knees at their highest stress point duing the hardest part of the squat: the reversing of direction.
     
  16. gpseymour

    gpseymour MT Moderator Staff Member

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    What is a leg press without a machine? I'm having trouble figuring out what the non-machine analog is.
     
  17. gpseymour

    gpseymour MT Moderator Staff Member

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    Agreed. Love those things. I need to learn to use them better.
     
  18. dvcochran

    dvcochran Senior Master

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    Standing leg press. Basically a squat with the weights at you side.
     
  19. gpseymour

    gpseymour MT Moderator Staff Member

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    It seems, then, that an exercise in controlling the step-down would be better than avoiding the stairs.
     
  20. gpseymour

    gpseymour MT Moderator Staff Member

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    Okay, I've always known those as squats (dumbbell squats, kettlebell squats, etc.).123
     
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