Summary of The 4 Worst Exercises for Weight Loss & What To Do Instead:
Caley Crawford, NASM CPT and director of training and experience for Row House, provides advice on the worst exercises for weight loss. Crawford suggests functional exercises such as hip hinges, squats, and lunges and pairing moves together for cardio or conditioning portions. She also recommends ditching the elliptical for rowing, the lat pulldown machine for pull-ups, classic pushups for hand-release pushups, and the stair master for walking lunges for better results. Crawford emphasizes that not all exercises are created equal and you should know what your desired outcome is before building the right program for you.
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The Worst Exercises for Weight Loss: Swap Them Out for More Effective Alternatives
When it comes to weight loss, time is of the essence, so every moment spent in the gym and in the kitchen counts. Choosing the right exercises is essential for achieving your desired outcome. To help with this, we spoke to Caley Crawford, NASM CPT and director of training and experience for Row House, who shares some of the worst exercises for weight loss. Ditch them and swap them out for more effective alternative exercises to reach your weight loss goal.
A Combination of Cardio and Strength Training is Key
According to Beaumont Health, the key to shedding excess weight is to sculpt lean muscle and burn more calories. This means adding strength work and cardio to your exercise regimen. Crawford recommends total-body workouts for efficient fitness routines that enable you to concentrate on strength training first. Functional exercises such as hip hinges, squats, and lunges are good for strength, while burpees and rowing are effective for conditioning. Resistance and tempo can be added to enhance the intensity.
The Worst Exercises for Weight Loss and Their Alternatives
1. Cardio on the Elliptical
While the elliptical may seem like a good cardio machine, it doesn’t allow you to find resistance while increasing your heart rate. The resistance is also typically slowing you down. Instead, opt for the rowing machine which allows you to achieve greater resistance and intensity while also bringing up your heart rate. “Rowing is a full-body workout that generates more resistance, cardio and strength in one,” advises Crawford.
2. Lat Pulldowns
Ditch the lat pulldown machine and switch to pull-ups instead. Even if you need to perform assisted pull-ups, that’s still the way to go. “Pull-ups will recruit more muscles and are more functional. Your core is much more active in a pull-up versus the lat pulldown,” explains Crawford.
3. Classic Pushups
While traditional pushups are effective, Crawford suggests trying hand-release pushups to activate a full range of motion. “I see people doing half pushups where they don’t go all the way down to the ground. It’s better to do a full range of motion; you’ll build strength much faster,” she says.
4. Climbing Steps on the Stair Master
The Stairmaster may be popular, but Crawford recommends walking lunges instead. “Lunges will give more range of motion than the Stairmaster, recruiting more muscles while still having the lower-body strength and glute work that you’re normally looking to achieve on the Stairmaster,” she explains.
In conclusion, choosing the right exercises is essential for achieving your desired outcome when it comes to weight loss. By avoiding some of the worst exercises for weight loss and swapping them out for more effective alternative exercises, you can achieve your weight loss goals quicker and more efficiently.
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