7 Exercises Trainers Say You Can Skip —and Why

Is breakfast really the most important meal of the day?

Author

American Health
September 30, 2024

Health News Roundup

More health-care workers in contact with Missouri bird flu patient report respiratory symptoms: Four additional health-care workers who cared for a patient with H5N1 bird flu reported respiratory symptoms, raising the total to six symptomatic workers. The CDC noted that 18 workers had high-risk exposure while 94 had low-risk contact, with none tested for the virus at the time of their symptoms.

What to know about the XEC Covid variant: A new COVID variant called XEC is emerging in the U.S., responsible for about 5.7% of new cases in the past two weeks, according to the CDC. Experts are monitoring it closely, as it possesses characteristics that could allow it to spread more widely.

Nutrition Corner

The Best (and Worst) Foods for Prostate Health: Managing prostate cancer starts with medical advice, but nutrition now plays a significant role in treatment and prevention, as research links diet to reduced cancer aggressiveness. Dr. Mitchell Sokoloff, a prostate cancer survivor, emphasizes the importance of a heart-healthy diet for his patients, recommending specific food adjustments and daily multivitamins to support their health.

Is breakfast really the most important meal of the day? Breakfast, meaning "to break the fast," has long been regarded as the most important meal of the day, largely due to nutritionist Adelle Davis's 1960s recommendation to eat a hearty breakfast. While many believe it boosts energy and supports weight loss, recent studies indicate that skipping breakfast may not be harmful if overall nutrient intake remains adequate throughout the day.

Recipe for The Day

Braised Chicken Thighs and Apples Recipe: Braised Chicken Thighs and Apples is a fall-inspired dish that features bone-in chicken thighs cooked with apple cider, leeks, and fresh thyme, yielding a flavorful and comforting meal in about an hour. The chicken is seared to golden perfection, then braised with a mixture of broth, wine, and chopped apples for a deliciously hearty dinner.

Lifestyle & Fitness Focus

While some exercises may seem universally beneficial, fitness experts suggest there are better options for many common gym routines. Here are seven exercises to reconsider, along with their recommended alternatives:

  1. Smith Machine Squats

    • Why to Skip: The fixed track limits natural movement patterns, potentially increasing injury risk.

    • Try Instead:

      • Free Weight Squats

      • Dumbbell Squats

      • Goblet Squats

      • Barbell Front Squats

      • Barbell Back Squats

  2. Leg Extensions

    • Why to Skip: While they isolate the quads, they may not be the most effective for overall leg strength.

    • Try Instead:

      • Squats

      • Lunges

      • Split Squats

      • Bulgarian Split Squats

      • Single-leg Step-downs

  3. Conventional Barbell Deadlifts

    • Why to Skip: Many struggle with form, risking lower back strain.

    • Try Instead:

      • Trap-Bar Deadlift

      • Romanian Deadlift

  4. Crunches

    • Why to Skip: They primarily target the rectus abdominis, neglecting other core muscles.

    • Try Instead:

      • Rotational Movements

      • Landmine Twists

      • Pallof Press

      • Bird Dogs

  5. Elliptical Machine

    • Why to Skip: It may not effectively improve cardiovascular capacity or strength and can lead to hip injuries.

    • Try Instead:

      • Walking

      • Jogging

      • Running

  6. Running

    • Why to Skip: High-impact nature can exacerbate existing injuries for some individuals.

    • Try Instead:

      • Rowing

      • Swimming

  7. Olympic Lifts

    • Why to Skip: They require specialized coaching and can be risky without proper guidance.

    • Try Instead:

      • Powerlifting

      • Traditional Strength Training

By substituting these exercises with safer and more effective alternatives, you can enhance your workout routine and reduce the risk of injury.

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