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Performed Properly Everything is a Core Drill

2010-11-13T22:36:00.000-08:00

Core training is still definitely a hot topic.

Whether it be the individual with low pain, the athlete seeking to improve their performance or the average person who wants to look and feel good, core training is often at the center of their program. When we think of core training certain images may come to mind.

We may picture someone performing crunches on a stability ball. Or perhaps it is someone performing a roll out with a stability ball. Or maybe it doesn't involve any equipment at all and instead is simply someone doing a plank.

Regardless of what comes to mind, the goal is usually to stabilize or strengthen the trunk of the body. Sometimes our clients will perform what they recognize as core drills initially but not as much thereafter. And they are puzzled how their core continues to get stronger when are not continuing with these drills.

Well the reason is that we select specific drills and exercises based on a number of criteria. And core drills are a means to moving on to the next phase of training rather than the end goal in and of itself. For example, I don't know of any athlete that has won a competition in planks or crunches.

But if we scale back on these drills how do we continue to train the core? And if we aren't training it in the traditional way most people recognize does that mean we put any less emphasis on core training?

The answer to the 2nd question is that not only do we not put less emphasis on the core we actually put more emphasis on it by the selection of exercises we prescribe. And secondly, whenever we maintain a stable core and move the extremities we put a stress on the core and thus are training the core.

Ideally, our goal is always to create as much force or power possible while maintaining a neutral spine. Imagine performing a standing biceps curl with a glass of water on top of the head. With no weight in our hands we could probably move the arms from the side of the body to beside the shoulders and thus complete the upward motion of the curl. And you probably wouldn't spill a drop. As you repeat the movement with heavier and heavier loads you'll get to the point where you can't steady the glass on top of your head. While you can probably complete a rep of the exercise you would have doused yourself trying.

Traditional training is based on extremity strength and what most think when it comes to core training. This involves performing biceps curls, legs presses and crunches on stability balls. Our approach differs in that we will only train our extremities to the extent that our core will allow. This is a safer approach and since it doesn't allow for compensation or cheating it is a more effective way to train the core.

So the next time you are wondering what you can do in the gym to train the core think of two things. One is how close to neutral can you maintain the lumbar (low back) spine and secondly imagine a glass of water on top of your head. If you can obey these two rules then you can train as explosively and heavily as possible. And you'll develop some pretty incredible body armor.

Now go test out these two rules during your next workout and let me know what you think.

http://www.fitness.com/articles/887/performed_properly_everything_is_a_core_drill.php

Every Breath You Take

2010-09-09T23:27:00.001-07:00

from Women Fitness

Breathing is so automatic that you don't even have to think about it, right ? Wrong -- especially while you are working out. In addition to food and water, your body needs to process oxygen, transferring it from the lungs through the bloodstream to the muscles. There is a growing belief that the effectiveness of any exercise program at any level is impacted by breathing efficiency and technique.

In fact, the role of breathing in various body functions is nothing new. Breathing is an integral part of such Eastern disciplines as yoga and tai chi. Weightlifters and bodybuilders exhale so forcefully while they are lifting that they grunt as they lift. Even ordinary people on weight-training programs are routinely instructed to "breathe on the exertion" when they lift. Lamaze and other childbirth preparation programs use controlled breathing as a way to relax.

During the course of an ordinary day, women take an average or 28,000 breaths, most of which are shallow inhalations in which air does not reach deep into the lungs. Such shallow breathings tightens neck, muscle, which in turn can cause stiffness and pain in the return, therefore try to at least becomes aware of, proper breathing.

Use the diaphragm to breathe deeply and rhythmically, expanding the rib cage and pulling air down to the bottom of the lungs and deep into the belly. Poses derived from yoga and exercises can be practiced to enhance awareness of what part of the lungs is filling.
You can begin to enhance your awareness of your own breathing with a simple exercise. Sit with your hands on your diaphragm. Begin breathing slowly, deeply, and rhythmically inhaling, through the nose and exhaling through the mouth. Feel your chest and midsection rise and well each breath. Move your hands down to your abdomen and try to expand the belly as you inhale.
This exercise is useful when you need to relax, when you need to change up, or when you need to focus on your body.
Inhale deeply several times as part of your warm -up This primes your air pump, which is what your lungs are. During aerobics, breathe through your nose as long as you can, because the nose helps humidify the dry air of the gym. When you are breathing hard and your nose can't pull in enough air, use your mouth to fill your lungs.
Exhale on the exertion when you are contracting your muscle (as in lifting a weight); inhale as you return to your starting position (as in releasing the weight). Be sure not to hold your breath. For many women, this is a natural reaction to muscular exertion. During the cool-down your heart rate and breathing will return to normal. Finally, while you are stretching, breathe naturally and evenly, inhaling deeply at the farthest extension of a stretch to lengthen the muscles a bit more. Breathing properly is relaxing and stress-reducing, and it is less taxing on your neck muscles. And, yes, it will improve your performance as well by giving a push to your body's metabolism.

YOU: On a Diet 20-Minute Workout

2010-08-25T19:01:00.000-07:00

by RealAge

Banish belly flab with a daily walk and this gym-free exercise routine.

Ready to lose inches and gain better health? Pick a 20-minute workout that's right for you with these exercises adapted from YOU: On a Diet, YOU: The Owner's Manual, and YOU: Being Beautiful. They focus on your foundation muscles -- the ones that tighten your belly, shrink your waist, improve your posture, and help you fit into your clothes better.

Start by doing this: Walk 30 minutes a day. No excuses. "It's as important as daily sleep," says Dr. Roizen. (Try this free online video walking program.)

Once you're walking every day, do this: No Equipment Workout.

For this workout, you really need only two things, and both are free: your body and the know-how to use it. Trainer Joel Harper will guide you through it in this 20-minute workout video.

As you get stronger, try these: resistance bands or weights.

Do it every other day: Aim to do 20 minutes, three times a week, ideally every other day.

As with any workout, use caution: At first, you may be able to do each move only a few times; later on, you'll easily manage to do many more. Don't overdo it. Never increase activity by more than 10% a week, take precautions to avoid injury, drink plenty of water, and be aware of your environment. Above all, check with your doctor before you begin any fitness program.

Eat Better by Surfing the Net

2010-08-25T18:37:00.000-07:00

by RealAge

If all too often your fresh fruits and veggies fail to make it from your crisper drawer onto your plate, try going online.

Research shows that Web sites aimed at boosting nutrition can help increase people's produce intake by almost three servings a day.

Cyber-Help for Health

Here's what you want to look for: online tools that help you set goals and track your progress, audio and video programs that educate you on nutrition, and menus and recipes that help you organize your meals around healthy fruits and veggies. These were key elements in the study that helped people transform their eating habits. And a subset of people in the study who also received motivational e-mail counseling upped their fresh produce intake even more. (Need a little online support in shedding weight or getting fit? Join the RealAge Weight Loss Challenge club on Facebook.)

Eat Your Veggies

Whether you're looking to lose weight, fight wrinkles, boost energy, or enhance immunity -- fruits and vegetables can help you do it, thanks to the vitamins, antioxidants, polyphenols, and plant sterols they provide. The good news about the recent study of online nutrition programs is that a good one can make a long-lasting impression. Not only did people in the study stay on board for the entire yearlong study, but also 80 percent of them returned to the online program at the end of the study because they liked it so much. (Need motivation to eat more fruit? Here's an impressive list of tasty fruits and their benefits.)