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  1. #691
    CEO 10k/yr y0lked's Avatar
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    Originally Posted by StillbornSoul View Post
    I dreamer bulked and am overdue a 5 month long cut. Gonna overload protein daily, but I cant just keep getting fatter. :/
    Tell me more about the surgery you are undergoing and I may be able to help you devise an exercise program and nutrition plan.
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  2. #692
    CEO 10k/yr y0lked's Avatar
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    Originally Posted by SomeDudeAtHome View Post
    Stand up desks are starting to pop up in the office but take a doctors note and time (going through HR) to get. I'll look into it more though for sure I'd love to have one. I try to get up at least once an hour and walk somewhere. Does using a roller before working out have the same effect as stretching?
    Ask HR if you can get reimbursed for one of these. Or just buy one until you can get the stand up and then resell it. Invest in your health. Foam rolling is effectively the same thing as stretching. Instead of lengthening the muscle, it simply applies pressure to the muscle spindles which cause muscle relaxation. Some people interpret this as the fascia being "stretched" when in fact that is not the case. The fascia cannot be stretched.
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  3. #693
    Registered User StillbornSoul's Avatar
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    Originally Posted by y0lked View Post
    Tell me more about the surgery you are undergoing and I may be able to help you devise an exercise program and nutrition plan.
    Seeing a doctor on the 2nd. I suspect slap tear.
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  4. #694
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    Originally Posted by y0lked View Post
    Ask HR if you can get reimbursed for one of these. Or just buy one until you can get the stand up and then resell it. Invest in your health. Foam rolling is effectively the same thing as stretching. Instead of lengthening the muscle, it simply applies pressure to the muscle spindles which cause muscle relaxation. Some people interpret this as the fascia being "stretched" when in fact that is not the case. The fascia cannot be stretched.
    Hmm ok I guess I'll stop stretching and rolling pre-workout unless I'm feeling really tight. Some nights I come home and roll or stretch after work I might keep doing that.

    Unfortunately we can't bring in our own things like chairs (they suck gonna get a note for that too) because they're worried about people complaining or things going missing.
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  5. #695
    CEO 10k/yr y0lked's Avatar
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    Originally Posted by StillbornSoul View Post
    Seeing a doctor on the 2nd. I suspect slap tear.
    You can do lower body cardio-endurance exercises to burn calories. Eat at maintenance calories for recovery.
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  6. #696
    CEO 10k/yr y0lked's Avatar
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    Originally Posted by SomeDudeAtHome View Post
    Hmm ok I guess I'll stop stretching and rolling pre-workout unless I'm feeling really tight. Some nights I come home and roll or stretch after work I might keep doing that.

    Unfortunately we can't bring in our own things like chairs (they suck gonna get a note for that too) because they're worried about people complaining or things going missing.
    Thats horrible. Well can you bring in a box? Keep it under your desk and then put it on top of your desk and put your monitor/laptop on top of it so you can stand.

    Foam rolling and stretching after work is completely fine. If you are getting tight because of work, by all means stretch.

    Where do you get most tight?
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  7. #697
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    More concerned about preserving squat strength. Not to mention motor neural stuff. Like I JUST figured out how to squat with little to no lumbar flexion. Id hate to lose the feel for that.
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  8. #698
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    Originally Posted by y0lked View Post
    Thats horrible. Well can you bring in a box? Keep it under your desk and then put it on top of your desk and put your monitor/laptop on top of it so you can stand.

    Foam rolling and stretching after work is completely fine. If you are getting tight because of work, by all means stretch.

    Where do you get most tight?
    Unfortunately a box wouldn't be very practical either. Dual monitors plus sharing a desk with someone on the previous shift and I can already hear them complaining haha.

    I mostly get tight in my calves and tibialis anterior (top of foot/ankle area) from bouncing/tapping my feet all day. I have a hard time sitting still especially when listening to music.

    I started stretching because I noticed stretching my hamstrings helped my calves and was told tight hamstrings and cause lower back tightness. Rolling my calves feels amazing. Idk if there's a muscle or if it's a nerve but I rock back and forth on it and it relieves so much pressure.

    Overall I'd say my mobility is good. I don't have problems with squats or deadlifts but didn't want to which is why I stretch.

    I remember seeing research that said about an hour or so after rolling your body goes back to the stage it was in previously. That rolling and stretching only provide temporary relief basically. Is that true? I'll keep stretching at night but will stop before working out if that's the case so I don't lost the stretch reflex.

    Btw, on spread.
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  9. #699
    Registered User Ossibrown's Avatar
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    Name the top 3 Triceps exercises!
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  10. #700
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    Hey y0lked,

    2 years ago while doing seated leg press, I felt a cracking in my lower back, and was immediately unable to walk. pretty much crawled to my car and drove myself to Urgent Care. The DR poked around my back and then had me lift my knees while standing. no m.r.i. no x-ray, no equipment whatsoever. He said i had an Annular Tear. he prescribed me Muscle Relaxers and told me just to "walk it off, it'll take a couple weeks."
    So that's exactly what i did. Ever since then, i do get a little feeling in my back, like its going to give out. but I stop doing whatever Im doing, and the next day I am fine. However, a few months ago, i tried for 405lb Deadlift, failed. and walked over to my conditioning ropes, bent down to move them, and boom. there goes that cracking in my lower back. so this time, my primary care DR was open, so i went it, and same thing. except this time she asked if i had any numbness in my quads, i didnt. so she said "walk it off." im curious to know why this might be happening. my chiro said i have a slight hip imbalance, but i'm not sure how to go about fixing it. can't afford to see a rehab specialist or anyone that could professionally help. and i am afraid of home remedies making it worse, you know, because i am not a professional and have never actually been told whats going on with my body.
    I feel like my DR is just not taking the time to do the proper tests, and tell me whats going on.

    Whats your take on my dr's ruling, and what do you think i should do?
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  11. #701
    CEO 10k/yr y0lked's Avatar
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    Originally Posted by SomeDudeAtHome View Post
    Unfortunately a box wouldn't be very practical either. Dual monitors plus sharing a desk with someone on the previous shift and I can already hear them complaining haha.

    I mostly get tight in my calves and tibialis anterior (top of foot/ankle area) from bouncing/tapping my feet all day. I have a hard time sitting still especially when listening to music.

    I started stretching because I noticed stretching my hamstrings helped my calves and was told tight hamstrings and cause lower back tightness. Rolling my calves feels amazing. Idk if there's a muscle or if it's a nerve but I rock back and forth on it and it relieves so much pressure.

    Overall I'd say my mobility is good. I don't have problems with squats or deadlifts but didn't want to which is why I stretch.

    I remember seeing research that said about an hour or so after rolling your body goes back to the stage it was in previously. That rolling and stretching only provide temporary relief basically. Is that true? I'll keep stretching at night but will stop before working out if that's the case so I don't lost the stretch reflex.

    Btw, on spread.
    Dont try to confuse it. If you feel tight, stretch. If not then dont. The fact that you dont need to stretch to get into proper position for squats and deadlifts tells me you're just fine.

    And yes, stretching and rolling are only temporary. If you want to make a permanent change to a muscles given length, you need to stretch and then strengthen to overcompensate for the reason for the tigheness. Take APT for example. To fix it we need to lengthen the hip felxors and quadratus lomborum and strengthen the abs, glutes and hammies.

    Fix and correct. Stretch and strengthen. They go hand in hand. Good topic!
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  12. #702
    CEO 10k/yr y0lked's Avatar
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    Originally Posted by Ossibrown View Post
    Name the top 3 Triceps exercises!
    Overhead DB extensions
    vertical dips
    cable kick backs (one of my favs if the shoulder is in an extension position)
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  13. #703
    CEO 10k/yr y0lked's Avatar
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    Originally Posted by frailwords View Post
    Hey y0lked,

    2 years ago while doing seated leg press, I felt a cracking in my lower back, and was immediately unable to walk. pretty much crawled to my car and drove myself to Urgent Care. The DR poked around my back and then had me lift my knees while standing. no m.r.i. no x-ray, no equipment whatsoever. He said i had an Annular Tear. he prescribed me Muscle Relaxers and told me just to "walk it off, it'll take a couple weeks."
    So that's exactly what i did. Ever since then, i do get a little feeling in my back, like its going to give out. but I stop doing whatever Im doing, and the next day I am fine. However, a few months ago, i tried for 405lb Deadlift, failed. and walked over to my conditioning ropes, bent down to move them, and boom. there goes that cracking in my lower back. so this time, my primary care DR was open, so i went it, and same thing. except this time she asked if i had any numbness in my quads, i didnt. so she said "walk it off." im curious to know why this might be happening. my chiro said i have a slight hip imbalance, but i'm not sure how to go about fixing it. can't afford to see a rehab specialist or anyone that could professionally help. and i am afraid of home remedies making it worse, you know, because i am not a professional and have never actually been told whats going on with my body.
    I feel like my DR is just not taking the time to do the proper tests, and tell me whats going on.

    Whats your take on my dr's ruling, and what do you think i should do?
    I cant believe any doctor would diagnose you with a tear of the disk in your lower back and NOT DO AN MRI!!!! WTF man.

    Sorry you're dealing with chitty care. Obviously I cant diagnose you but I might be able to get to the root of the problem, possibly identify what caused the injury in the first place, and then help you to figure out a plan to correct any negative consequences of the injury, as well as prevent the injury from re-occuring.

    The first thing that usually happens with a lower back injury is APT. Your doc also said you have a hip imbalance. Thats also quite common with low back injuries. Basically when the spine is unable to handle a load, it causes a shift in posture to re-stabilize the structures. Unfortunately, our bodies arent very good at maintaining the corrective posture and can cause major problems down the line.

    These are all correctable tho. Hopefully ive been able to help some people thus far with low back injuries and APT.

    First, if you were leg pressing its possible that you had some lumbar flexion (rounding of the low back) while in the seat. This can cause pressure in a disk and can cause a tear or a bulge. Im guessing thats what caused the initial pop. A "pop" can be associated with the disk sliding out of place. If you had a tear you would be in quite a bad position by now. Let me know if you think that was the source of the injury.

    Secondly, let find out what kind of symptoms you're experiencing.
    1) stand up normal, hands to the side, and look at yourself in the mirror from the side. Do your top abs protrude?
    2) walk around for a minute and then close your eyes, take 3 normal steps and then stand in place normally. Is your stance staggered? Do one of your feet point in/out more than the other? Is one foot slightly more forward or backwards?
    3) Stand up and place your hands on your head, then bend at the spine left and right. Notice any differences in range of motion?
    4) Stand against a wall with your heels against it. How far away is your spine from the wall? Without help, can you force your lower back into the wall? Do you feel tension when you try?

    Lets start with this and move forward.
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  14. #704
    Registered User Bernzai's Avatar
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    Hi, I’m a 15 year old boy, 5 feet 9 inches and I weigh roughly 128 pounds

    I go to the gym 3-5 times a week and I was wondering if it’s better to have one intense session at the gym including my cardio and strength training, or have prolonged workouts throughout the day then go to the gym with less intensity feeling a bit tired.
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    CEO 10k/yr y0lked's Avatar
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    Originally Posted by Bernzai View Post
    Hi, I’m a 15 year old boy, 5 feet 9 inches and I weigh roughly 128 pounds

    I go to the gym 3-5 times a week and I was wondering if it’s better to have one intense session at the gym including my cardio and strength training, or have prolonged workouts throughout the day then go to the gym with less intensity feeling a bit tired.
    Intensity is always #1! Ive talked a lot about workout programs in the last few pages go ahead and read those posts and decide on a program or I can make you one. Then hit that program with full focus, any cardio can be done after the workout to burn more calories where the intensity can be lighter.
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  16. #706
    Registered User Nelg1993's Avatar
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    Is it possible that a lack of wrist mobility causes internal rotation of the shoulder joint?

    Whenever I grab a barbell with a pronated grip, my left forearm feels like it's being twisted and something on the outer part of my wrist feels as if it's being stretched to a point it shouldn't be. To compensate for this, my elbow flares out an inch or two and this relieves the pressure on my wrist (outer part) and forearm. E.g. when bench pressing I tuck in my elbows, but my left side always flares a little, even when being completely focussed on the movement with just the barbell. As a result, my left upper trap elevates and I can hardly retract my scapula. Whenever I do pull-ups on a straight bar for example, I can feel my acromion and humerus pinching everything in between. When I do underhand chin-ups, I feel no discomfort at all.

    I'm trying to figure out whether or not I have causation and consequence turned around. I've been dealing with shoulder impingement syndrome and supraspinatus tendinitis for the second time now. Could the lack of mobility in my wrist be the result of the impingement, or is it the other way around?

    I should note that I broke my arm about 8-9 years back while snowboarding, both my ulna and radius right under (or above depending on how you look at it) my wrist snapped in half without a dislocation.

    My PT thinks the impingement is due to the fact that my back muscles are weak. I should also note that my pendlay row with strict form is noticeably stronger than my bench press with probably lousy form and that scapular pull-ups and one armed scapular push-ups for 20+ reps or rather easy for me. When I was first diagnosed with shoulder impingement syndrome I couldn't even do 10 of those pushing against a wall, let alone scapular pull-ups.

    The problems started to rise again when I added lat pulldowns with a pronated grip and pull-ups to my routine. Never did more than 3 sets of barbell bench press a week, but I also added incline barbbell press. Idiot me thought it was a good idea to take some ibuprofen and work through it...
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  17. #707
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    Hi! I've read the General Forum Rules and don't think there was a rule that said I had to post an introduction first. If there was... sorry! I think these questions belong here rather than on the workout equipment section since they're more generalized and deal with specific exercise motions and their consequences rather than the product itself.


    For the reference, I'm calling air walkers/air ellipticals all Gazelle Gliders. I know there are different models, but I'll probably be purchasing a Gazelle Glider with resistance pistols for resistance depending on the answers to the questions below.

    I'm a 19 year old female at 4 feet 11.75 inches in height. I can't go to a regular gym or even use regular machines for the most part. I'm supposed to be a freshman in college next year (late, I know) because I couldn't graduate my senior year in high school. I'm probably not going to be able to graduate on time this year, either! I got diagnosed with a lot of different diseases. Fibromyalgia, lupus, and so on. They're rheumatic and autoimmune illnesses that cause chronic pain, exhaustion, fatigue, muscle soreness, etc. It's a mystery as to what times of the day I'd feel up to going to the gym, so I tend to use my at-home Desk Cycle on and off throughout the day. I also have flat, extremely hypermobile feet and pronating ankles, so treadmills, standing, jogging and walking in general are incredibly painful and actually had me in tears because I'd had chronic, never ending plantar fasciitis, and nothing I could do would get rid of the pain. I also have hypermobility in my other joints. Very hypermobile fingers and wrists. Sometimes my knee joints will subluxate or dislocate just from kneeling or sitting with my legs to the side like in those pretty pictures of girls on picnics, you know? It's been suggested I get evaluated for a collagen-based connective tissue disorder like Ehlers Danlos Syndrome, including the vascular type. I've fainted/passed out in the gym once. I'm not sure why. I was on an elliptical and all of a sudden I lost control of my body and started falling. My vision went black and then as I was falling all I saw were splotchy red-pink-white blotches. It was only for a few seconds, but I'm never quite sure how my body will react at a gym, and I can't afford month-to-month memberships, and I really don't want to waste money on a year-length membership if I have another episode of lost-consciousness. I still don't know what happened to me or why. I got referred to a cardiologist but they couldn't explain why that happened either. Often, my body goes numb if I sit for too long on machines. It's kind of hard to control my muscles when they're just so numb. Doing weights involving flexing my writsts, fingers, or shoulders is not good for my hypermobility or my mild s****osis. Classes or machines that require downwards movement (like crunches) a lot are not a good option either since I also need glasses/contacts because, well, my eyes are around 80% collagen, and there seems to be a problem there with my collagen. I've had posterior vitreous detachment in my eyes which is supposed to be rare for people under 50 years old and have been repeatedly told glaucoma is suspect at times in my eyes... so I really do need to see someone about a connective tissue disorder like Ehlers Danlos Syndrome. If I get diagnosed with one, especially one that increases my risk of blood vessel ruptures like Marfan's or EDS Vascular (both of which have been suggested to me, though I find the Marfan's idea ridiculous. I'm short and look nothing like them...) I can pretty much kiss my gym membership goodbye unless I stick to the low-to-minimal impact exercise machines like air walkers or ellipticals. I don't want to burst my aorta and die before I ever reach the operating table! So I'm searching for a nice, low-budget piece of home equipment I can use and stop using if I ever pass out again. On top of that, I have bulging discs in my spine, degenerative spondylosis (spinal arthritis), bilateral foraminal stenoses, and I've forgotten what else they found on my spinal MRI as they were testing for multiple sclerosis! So low-impact machines are about it, options wise.

    Question 1) I've read some posts on here that say air walkers/air ellipticals like the Gazelle Glider and other similar models are useless. I think that's because the models they were referencing had no resistance, so people were more likely to be using their own momentum rather than effort to use the machine. Is that true? If I had an air walker/air elliptical with adjustable resistance, could I expect to burn 300 calories or more per hour, excluding the amount of calories I'd have burned without using the machine, at around 90 to 120 lbs? I'm more concerned about calories in calories out right now than toning muscles to be honest.

    Question 2) In reference to the question above, I understand power/intensity can greatly affect calorie expenditure. If I were to purchase a heart rate monitor, would the estimated calorie expenditures be accurate, like if I used a chest strap Polar FT7, even though using an air walker/elliptical would mean I'd be using my arms and upper body in a full work out? Or would the arm movement throw off the heart rate monitor's readings?

    Question 3) Should I trust what the heart rate monitor says I've burned on an air walker/air elliptical? I have a Desk Cycle right now and I burn about 120 calories per hour on it according to the manufacturer's custom calorie calculator online. That's not a lot, but they say it's supposed to be much more accurate than typical bike machine displays. Would a heart rate monitor be accurate like the Desk Cycle is or would it overestimate my calorie expenditure on an air walker/glider? How many calories should I deduct from my heart rate monitor's report to get a more accurate depiction of how many calories I've burned, especially if arm movement throws off accuracy? Would I still be likely to burn 300+ per hour?

    Question 4) If I use an air walker/elliptical machine like the Gazelle Glider Elite/Supreme, which has resistance, would the motions those types of machines create be good for toning a little bit? I'm not a female body builder. I like being little & small with minimal muscles. Just enough for firmness but not bulging or anything like that, kind of like a model or ballerina rather than gymnast. For example, would a Gazelle Glider-type of machine help in working the inner/outer thighs, biceps/triceps, latissimus dorsi and other back muscles, glutes, calves and hamstrings and toning them a bit to moderately toned but not body builder type?

    Question 5) If an air walker/elliptical will not help me burn around 300 calories or more per hour at 90 to 120 lbs, what do you suggest I do for exercise to get around 300 calories or more per hour burned doing cardio? Are there any websites you recommend that have video workouts (for free) that wouldn't heavily impact my feet/spine/any major part of my musculoskeletal system? I can't afford a good elliptical, and actual elliptical machines are not in the cards right now. I'll probably be moving halfway across the state to go to college and I don't want to lug a gigantic elliptical machine across the state and God knows how I'll get it upstairs if my off-campus apartments don't have elevators.

    Thank you very much


    Edit: I don't know why this site is saying I'm 48... what? Dec 30th 1998...

    Edit2: Figured out why it said I'm 48. Lol... Fixed.
    Last edited by TheFrabjousDay; 01-13-2018 at 01:00 AM. Reason: Edit: Why does it say I'm 48? I'm confused.
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    Originally Posted by TheFrabjousDay View Post
    Hi! I've read the General Forum Rules and don't think there was a rule that said I had to post an introduction first. If there was... sorry! I think these questions belong here rather than on the workout equipment section since they're more generalized and deal with specific exercise motions and their consequences rather than the product itself.


    For the reference, I'm calling air walkers/air ellipticals all Gazelle Gliders. I know there are different models, but I'll probably be purchasing a Gazelle Glider with resistance pistols for resistance depending on the answers to the questions below.

    I'm a 19 year old female at 4 feet 11.75 inches in height. I can't go to a regular gym or even use regular machines for the most part. I'm supposed to be a freshman in college next year (late, I know) because I couldn't graduate my senior year in high school. I'm probably not going to be able to graduate on time this year, either! I got diagnosed with a lot of different diseases. Fibromyalgia, lupus, and so on. They're rheumatic and autoimmune illnesses that cause chronic pain, exhaustion, fatigue, muscle soreness, etc. It's a mystery as to what times of the day I'd feel up to going to the gym, so I tend to use my at-home Desk Cycle on and off throughout the day. I also have flat, extremely hypermobile feet and pronating ankles, so treadmills, standing, jogging and walking in general are incredibly painful and actually had me in tears because I'd had chronic, never ending plantar fasciitis, and nothing I could do would get rid of the pain. I also have hypermobility in my other joints. Very hypermobile fingers and wrists. Sometimes my knee joints will subluxate or dislocate just from kneeling or sitting with my legs to the side like in those pretty pictures of girls on picnics, you know? It's been suggested I get evaluated for a collagen-based connective tissue disorder like Ehlers Danlos Syndrome, including the vascular type. I've fainted/passed out in the gym once. I'm not sure why. I was on an elliptical and all of a sudden I lost control of my body and started falling. My vision went black and then as I was falling all I saw were splotchy red-pink-white blotches. It was only for a few seconds, but I'm never quite sure how my body will react at a gym, and I can't afford month-to-month memberships, and I really don't want to waste money on a year-length membership if I have another episode of lost-consciousness. I still don't know what happened to me or why. I got referred to a cardiologist but they couldn't explain why that happened either. Often, my body goes numb if I sit for too long on machines. It's kind of hard to control my muscles when they're just so numb. Doing weights involving flexing my writsts, fingers, or shoulders is not good for my hypermobility or my mild s****osis. Classes or machines that require downwards movement (like crunches) a lot are not a good option either since I also need glasses/contacts because, well, my eyes are around 80% collagen, and there seems to be a problem there with my collagen. I've had posterior vitreous detachment in my eyes which is supposed to be rare for people under 50 years old and have been repeatedly told glaucoma is suspect at times in my eyes... so I really do need to see someone about a connective tissue disorder like Ehlers Danlos Syndrome. If I get diagnosed with one, especially one that increases my risk of blood vessel ruptures like Marfan's or EDS Vascular (both of which have been suggested to me, though I find the Marfan's idea ridiculous. I'm short and look nothing like them...) I can pretty much kiss my gym membership goodbye unless I stick to the low-to-minimal impact exercise machines like air walkers or ellipticals. I don't want to burst my aorta and die before I ever reach the operating table! So I'm searching for a nice, low-budget piece of home equipment I can use and stop using if I ever pass out again. On top of that, I have bulging discs in my spine, degenerative spondylosis (spinal arthritis), bilateral foraminal stenoses, and I've forgotten what else they found on my spinal MRI as they were testing for multiple sclerosis! So low-impact machines are about it, options wise.

    Question 1) I've read some posts on here that say air walkers/air ellipticals like the Gazelle Glider and other similar models are useless. I think that's because the models they were referencing had no resistance, so people were more likely to be using their own momentum rather than effort to use the machine. Is that true? If I had an air walker/air elliptical with adjustable resistance, could I expect to burn 300 calories or more per hour, excluding the amount of calories I'd have burned without using the machine, at around 90 to 120 lbs? I'm more concerned about calories in calories out right now than toning muscles to be honest.

    Question 2) In reference to the question above, I understand power/intensity can greatly affect calorie expenditure. If I were to purchase a heart rate monitor, would the estimated calorie expenditures be accurate, like if I used a chest strap Polar FT7, even though using an air walker/elliptical would mean I'd be using my arms and upper body in a full work out? Or would the arm movement throw off the heart rate monitor's readings?

    Question 3) Should I trust what the heart rate monitor says I've burned on an air walker/air elliptical? I have a Desk Cycle right now and I burn about 120 calories per hour on it according to the manufacturer's custom calorie calculator online. That's not a lot, but they say it's supposed to be much more accurate than typical bike machine displays. Would a heart rate monitor be accurate like the Desk Cycle is or would it overestimate my calorie expenditure on an air walker/glider? How many calories should I deduct from my heart rate monitor's report to get a more accurate depiction of how many calories I've burned, especially if arm movement throws off accuracy? Would I still be likely to burn 300+ per hour?

    Question 4) If I use an air walker/elliptical machine like the Gazelle Glider Elite/Supreme, which has resistance, would the motions those types of machines create be good for toning a little bit? I'm not a female body builder. I like being little & small with minimal muscles. Just enough for firmness but not bulging or anything like that, kind of like a model or ballerina rather than gymnast. For example, would a Gazelle Glider-type of machine help in working the inner/outer thighs, biceps/triceps, latissimus dorsi and other back muscles, glutes, calves and hamstrings and toning them a bit to moderately toned but not body builder type?

    Question 5) If an air walker/elliptical will not help me burn around 300 calories or more per hour at 90 to 120 lbs, what do you suggest I do for exercise to get around 300 calories or more per hour burned doing cardio? Are there any websites you recommend that have video workouts (for free) that wouldn't heavily impact my feet/spine/any major part of my musculoskeletal system? I can't afford a good elliptical, and actual elliptical machines are not in the cards right now. I'll probably be moving halfway across the state to go to college and I don't want to lug a gigantic elliptical machine across the state and God knows how I'll get it upstairs if my off-campus apartments don't have elevators.

    Thank you very much


    Edit: I don't know why this site is saying I'm 48... what? Dec 30th 1998...

    Edit2: Figured out why it said I'm 48. Lol... Fixed.
    Im soo terribly sorry you are going through such health issues! I wish I could help you with all of those but I am not a doctor. I can help you with your fitness plan tho.

    Everything asside for now.... I have one solution for you that I think could solve ALL of your fitness problems.


    SWIMMING! If you had access to a heated pool, with a lifeguard, I think swimming would be the ultimate workout for you. You're weightless so subluxation wouldn't happen, the resistance is low and yet calorie burning is very high due to the water being a lower temperature than your bodyweight.

    If thats not an option, we can put something else together. But I want you to think very very seriously about the swimming idea.
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    Hey yOlked,

    So how r u? I have a question... For people who want to start build ing muscle💪 and are skinny, for how long should they execirce daily and what execersise u recommend for have a good chest? Thanks bro and have a good time
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    I have a real hard time progressing - I work out twice a week, once on Wednesdays (bicep/tricep), and once on Sundays (chest/back/shoulders).

    Between those days, i go on my stationary bike in the morning for a light session (a quick 15 minutes) and at night i do a pretty intensive abs exercise with some light leg exercises.

    I try to keep a clean, high in protein diet at all times, but i don't eat before 12 PM. After that, i break up 5 meals (two of those meals are protein shake mixed with meal replacement).

    my lack of progression is more focused on my wednesdays, where i do bicep (imo, the muscle part that's hardest to work on) and triceps (I follow the workout "Jason Wittrock's Blow-Your-Arms-Up Workout"). Per the structure of this workout,most of the the exercises are formulated in the following fashion:

    first set - 15 reps - warm up set
    second set - 10 reps - heavier weight
    third set -5 reps as heavy as possible
    fourth set -drop set- 50% of the weight used in set 3

    Problem is: when I do my fourth set, i can never fully finish, and always stop at the 4th rep.
    In terms of looks, i find i've been progressing, but maybe i'm simply getting more toned, and not bigger, per say. What could i do to start perhaps progressing in terms of performance? Thanks!
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    I have a knot on my right achilles tendon that feels pretty tight a couple time a week (day after playing basketball mostly). Anything I can do to keep it healthy? I've always been scared it might snap......
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    Originally Posted by Nelg1993 View Post
    Is it possible that a lack of wrist mobility causes internal rotation of the shoulder joint?

    Whenever I grab a barbell with a pronated grip, my left forearm feels like it's being twisted and something on the outer part of my wrist feels as if it's being stretched to a point it shouldn't be. To compensate for this, my elbow flares out an inch or two and this relieves the pressure on my wrist (outer part) and forearm. E.g. when bench pressing I tuck in my elbows, but my left side always flares a little, even when being completely focussed on the movement with just the barbell. As a result, my left upper trap elevates and I can hardly retract my scapula. Whenever I do pull-ups on a straight bar for example, I can feel my acromion and humerus pinching everything in between. When I do underhand chin-ups, I feel no discomfort at all.

    I'm trying to figure out whether or not I have causation and consequence turned around. I've been dealing with shoulder impingement syndrome and supraspinatus tendinitis for the second time now. Could the lack of mobility in my wrist be the result of the impingement, or is it the other way around?

    I should note that I broke my arm about 8-9 years back while snowboarding, both my ulna and radius right under (or above depending on how you look at it) my wrist snapped in half without a dislocation.

    My PT thinks the impingement is due to the fact that my back muscles are weak. I should also note that my pendlay row with strict form is noticeably stronger than my bench press with probably lousy form and that scapular pull-ups and one armed scapular push-ups for 20+ reps or rather easy for me. When I was first diagnosed with shoulder impingement syndrome I couldn't even do 10 of those pushing against a wall, let alone scapular pull-ups.

    The problems started to rise again when I added lat pulldowns with a pronated grip and pull-ups to my routine. Never did more than 3 sets of barbell bench press a week, but I also added incline barbbell press. Idiot me thought it was a good idea to take some ibuprofen and work through it...
    Do you think you could get a video of you lifting?
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    Originally Posted by Dude1997 View Post
    Hey yOlked,

    So how r u? I have a question... For people who want to start build ing muscle and are skinny, for how long should they execirce daily and what execersise u recommend for have a good chest? Thanks bro and have a good time
    Doing well!

    I recommend either a full body workout 3x per week focusing on squat, bench, deadlift, pullups and press for 4 sets of 10 reps
    OR
    Upper/Lower split focusing on the same exercises with a couple more accessory exercises.

    Bench press 4 sets of 10 builds the chest well. Focus on that when starting out. We want to keep things as simple as possible so that we can develop our compound exercises first, everything else will fall into place after that. Also, EAT!
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    Originally Posted by Edcb View Post
    I have a real hard time progressing - I work out twice a week, once on Wednesdays (bicep/tricep), and once on Sundays (chest/back/shoulders).

    Between those days, i go on my stationary bike in the morning for a light session (a quick 15 minutes) and at night i do a pretty intensive abs exercise with some light leg exercises.

    I try to keep a clean, high in protein diet at all times, but i don't eat before 12 PM. After that, i break up 5 meals (two of those meals are protein shake mixed with meal replacement).

    my lack of progression is more focused on my wednesdays, where i do bicep (imo, the muscle part that's hardest to work on) and triceps (I follow the workout "Jason Wittrock's Blow-Your-Arms-Up Workout"). Per the structure of this workout,most of the the exercises are formulated in the following fashion:

    first set - 15 reps - warm up set
    second set - 10 reps - heavier weight
    third set -5 reps as heavy as possible
    fourth set -drop set- 50% of the weight used in set 3

    Problem is: when I do my fourth set, i can never fully finish, and always stop at the 4th rep.
    In terms of looks, i find i've been progressing, but maybe i'm simply getting more toned, and not bigger, per say. What could i do to start perhaps progressing in terms of performance? Thanks!
    Well first off that workout plan is terrible. A muscle only responds to a workout for 36-72 hours TOPS. So each muscle is basically resting for 4 days in a row.

    Also, biceps dont need much progression. 8 sets a week in combination with a solid back workout will do wonders for bicep progression.

    Post your diet as well. You'll need to be in a positive caloric balance in order to make any gains.
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    Originally Posted by eddiegoodfellar View Post
    I have a knot on my right achilles tendon that feels pretty tight a couple time a week (day after playing basketball mostly). Anything I can do to keep it healthy? I've always been scared it might snap......
    A knot? like its tight? or is it actually a protruding bulge?

    If its simply tight, get on a seated calf raise machine, put a weight on you could do for 10 reps, sit and hold the stretch where your heels are pointed towards the ground for 30 seconds.

    We could take a look at your walking dynamics as well. Take a slow motion video with a camera/phone sitting on the ground and walk barefoot towards the camera for 5-10 paces and then away from it for 5-10 paces. I can analyze your gate and see if you have some lack of mobility that would cause you to overuse the achilles tendon.

    Lastly, you could also have tendonitis from lots of jumping during basketball. Stretching, ice and NSAIDS can be use to reduce the inflammation in conjunction with a couple of weeks away from playing the sport. Once the inflammation is gone you will want to strengthen the tendon and gastroc (slowly over 2-3 weeks) so that it can be strong enough to allow you to play basketball.

    Please reply with your findings so we can proceed.
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    Originally Posted by y0lked View Post
    A knot? like its tight? or is it actually a protruding bulge?

    If its simply tight, get on a seated calf raise machine, put a weight on you could do for 10 reps, sit and hold the stretch where your heels are pointed towards the ground for 30 seconds.

    We could take a look at your walking dynamics as well. Take a slow motion video with a camera/phone sitting on the ground and walk barefoot towards the camera for 5-10 paces and then away from it for 5-10 paces. I can analyze your gate and see if you have some lack of mobility that would cause you to overuse the achilles tendon.

    Lastly, you could also have tendonitis from lots of jumping during basketball. Stretching, ice and NSAIDS can be use to reduce the inflammation in conjunction with a couple of weeks away from playing the sport. Once the inflammation is gone you will want to strengthen the tendon and gastroc (slowly over 2-3 weeks) so that it can be strong enough to allow you to play basketball.

    Please reply with your findings so we can proceed.
    It doesn't seem inflamed at all to me, but there is definitely a small bulge.
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  27. #717
    CEO 10k/yr y0lked's Avatar
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    Originally Posted by eddiegoodfellar View Post
    It doesn't seem inflamed at all to me, but there is definitely a small bulge.
    Weird. When you massage it does it start to go away? Is it like a small rock like a calcium deposit? No pain when applying pressure?
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  28. #718
    Registered User RadialDevial's Avatar
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    Both my wrists crack and pop loudly when i rotate them in circular motion. I dont know if its bad, or if its an injury. It started early last year and Im guessing it got triggered by thing like wrist curls, pullups and back movements with fat grips extreme. I dont know if oir body is designed to pull with palms open so wide. Is this a degenerative issue?
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    Originally Posted by y0lked View Post
    I cant believe any doctor would diagnose you with a tear of the disk in your lower back and NOT DO AN MRI!!!! WTF man.

    Sorry you're dealing with chitty care. Obviously I cant diagnose you but I might be able to get to the root of the problem, possibly identify what caused the injury in the first place, and then help you to figure out a plan to correct any negative consequences of the injury, as well as prevent the injury from re-occuring.

    The first thing that usually happens with a lower back injury is APT. Your doc also said you have a hip imbalance. Thats also quite common with low back injuries. Basically when the spine is unable to handle a load, it causes a shift in posture to re-stabilize the structures. Unfortunately, our bodies arent very good at maintaining the corrective posture and can cause major problems down the line.

    These are all correctable tho. Hopefully ive been able to help some people thus far with low back injuries and APT.

    First, if you were leg pressing its possible that you had some lumbar flexion (rounding of the low back) while in the seat. This can cause pressure in a disk and can cause a tear or a bulge. Im guessing thats what caused the initial pop. A "pop" can be associated with the disk sliding out of place. If you had a tear you would be in quite a bad position by now. Let me know if you think that was the source of the injury.

    Secondly, let find out what kind of symptoms you're experiencing.
    1) stand up normal, hands to the side, and look at yourself in the mirror from the side. Do your top abs protrude?
    2) walk around for a minute and then close your eyes, take 3 normal steps and then stand in place normally. Is your stance staggered? Do one of your feet point in/out more than the other? Is one foot slightly more forward or backwards?
    3) Stand up and place your hands on your head, then bend at the spine left and right. Notice any differences in range of motion?
    4) Stand against a wall with your heels against it. How far away is your spine from the wall? Without help, can you force your lower back into the wall? Do you feel tension when you try?

    Lets start with this and move forward.
    1) Yes my top abs protrude, slightly.
    2)after doing the foot placement tests several times, i noticed my right foot is ending up about half inch forward compared to my left foot.
    3) i can lean much farther left, than i can to the right.
    4) my lower spine is about 3 inches away from the wall, when heels against, and standing upright. i can not get my lower spine to touch the wall without help
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    Originally Posted by y0lked View Post
    Weird. When you massage it does it start to go away? Is it like a small rock like a calcium deposit? No pain when applying pressure?
    It feels much more tender than the rest of my tendon but I wouldn't say it hurts. It doesn't get smaller with stretching or massage. It might be calcium deposit. It's always made me think of a bamboo nodal ring (not that pronounced though).
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