Get Into These Gym Machines If You Got Achy Ass Joints

 

Hey Aunties, have you noticed that your body makes creaking sounds when you are climbing out of bed in the morning? Or that your lower back starts aching for no reason at all? You are not alone, sis.

A study conducted by the National Institute of Health showed that approximately 71% of women experience musculoskeletal pain as they approach menopause. Additionally, it was found that Black women are more likely to develop osteoarthritis of the knee than their counterparts. Black women are also more likely to suffer from immobility as a result of that knee pain. In other words sis, our Black ain’t cracking but our knees are. 

The good news is that we can help to reverse the signs of aging with exercise. Research has shown that weight training can help to increase both muscle and bone strength. If you have limited mobility but you want effective workouts that will decrease the risk of further pain and injury, here are five fitness machines that you should try. 

 

1) Trade In The Treadmill For The Elliptical

The elliptical trainer helps you to get an effective cardio workout without pounding on your knees. Try increasing the level to add some resistance; this will target the glutes and hamstrings without putting unnecessary pressure on your knees. 

 

2) The Rowing Machine Is Your Friend

Rowing is a cardio and a full body strength-training workout which tones quadriceps, glutes, calves as well as the chest, arms and abs. It’s great for people at all fitness levels. A 180 lb person can burn around150 calories in a 15 minute session.Rowing is a great way to enhance your joint strength while being kind to your back and knees. 

Note: Make sure the equipment is adjusted properly so that you aren’t over -extending your knees. 

 

3) Bike That Thang up

Stationary biking is a low-impact exercise that puts less stress on the joints. It’s a great way to burn calories while targeting the calves, thighs, glutes, shoulders, and yes, even the abs. 

“A low-impact exercise like cycling is a great way to help loosen up the joints and get a great cardiovascular workout without irritating arthritis,says Dr. Nicholas Sgrignoli, MD, sports medicine physician at the Hospital For Special Surgery, Stamford. 

According to Harvard Health, a 155lb person can burn around 252 calories with 30 minutes of stationary biking. 

If you are in the Brooklyn area, head over to  Spiked Wellness, for a Hip Hop spin with owner, Brianna Owens 

 

4) Hamstring Curl/ Leg Extension Machines

The leg curl helps to strengthen the hamstrings, the muscles on the back of the thigh that connects the hip and the knee. The leg extension helps target the quadriceps (front of the thigh). Performing these exercises will strengthen the muscles that support the knee.These two exercises should counter one another to help grow the muscles in a balanced way. However, these movements can worsen an existing injury So please check with your doctor or physical therapist to find out if this workout is right for you.

 

5) Enhance Your Curves With Cable Machine 

The cable machine helps you with form and technique. This makes it both beginner friendly as well as help reduce the risk of injury. Because you are not pushing or pulling against gravity, it puts less stress on your joints. This piece can target almost all muscle groups. Invest in a pair of ankle cuffs for leg day. 

Cable machine exercises include seated cable rows, the bicep curl, tricep extension, lateral raise, cable lunges, upright rows, cable kickbacks, hip abduction, cable deadlifts and so much more. 

If you are new to using gym equipment, it may be beneficial to watch some tutorials on Youtube or to consult with a fitness professional. This helpS ensure that you are setting up the machine correctly as well as using proper form and technique. Also, sis, please check in with your doctor before beginning any new exercise program.

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