Several times I have pointed out that people that hold onto the rails/handles while walking on a treadmill are greatly diminishing the exercise benefit. Unless you have some sort of physical disability, you should do whatever you need to to NOT hold onto handrails. They are there primarily as a safety if you would lose your balance, not to provide you balance. You totally negate using your core to help stabilize your body when you continuously hold onto a support, it makes no sense.
Well today we had a guy that I think I may have described at some point in the past taking this behavior to new heights of cluelessness. The man is middle aged and has hair that looks like it is being grown into a psuedo-mullet. When he walks on the treadmill not only does he hold on, he holds onto the back of the LCD tv screen, something that is not engineered to be load bearing.
The incredibly annoying side effect of this is his body is pulled even further ahead on the belt, far enough that each and every stride hits the plastic belt cover which creates a constant BANG/SQUEAK combo that is just ridiculous. I have no idea why gym staff allows him to abuse the equipment in this manner nor how this man does not realize how fcking stupid this behavior is.
I woke up this morning with a pretty severe limp that radiated pain through the lower right quadrant of my back, right hip and knee. I believe all three areas of discomfort are caused by one culprit, my IT band. The IT band on my right side has been problematic for a couple years. For over 6 months it stopped me from doing ANY running. If I tried to run I would be limping for days afterward. I added a daily IT band stretch to my warm up routine which has helped but not eliminated the issue.
The difference is now the pain is more short lived. By the time lunch rolled around I was back to walking limp free although I can still feel there is inflammation going on. It’s just part of the cards you are dealt if you continue with impact activities as you enter middle age. You just have to play them.
Even though my gym week is extra short I still mixed in some leg work along with my bi/tri movements. Tomorrow I am going to mutate my normal all core day to include shoulders and back exercise as well.
5 minutes cardio/stretching
20 pull ups
Seated leg extension – 115lbs x 10
Standing alternating dumbbell bicep curl – 25lbs x 10
Standing tricep press down (rope attachment) – 80lbs x 10
Seated leg extension – 130lbs x 10
Standing alternating dumbbell bicep curl – 40lbs x 8
Standing tricep press down (rope attachment) – 100lbs x 10
Seated leg extension – 145lbs x 10
Standing alternating dumbbell bicep curl – 50lbs x 2
Standing tricep press down (rope attachment) – 120lbs x 8
Prone leg curl – 90lbs x 10
Decline hanging dumbbell curl – 25lbs x 10
Seated one arm dumbbell overhead tricep extension – 25lbs x 10
Prone leg curl – 100lbs x 10
Decline hanging dumbbell curl – 30lbs x 10
Seated one arm dumbbell overhead tricep extension – 30lbs x 10
Prone leg curl – 110lbs x 10
Decline hanging dumbbell curl – 35lbs x 8
Seated one arm dumbbell overhead tricep extension – 35lbs x 6