Core Training

Hi everyone, this is the first of many blogs in which I plan to post. The topic for this blog will be core training and why it is the basis of all my programs. Core training has become a common trend in fitness today, although core exercises have been around for many years, strength coaches and fitness instructors have become more knowledgeable on this subject and are using a variety of core exercises in their programs. I view core training as the most important concept for reaching any fitness goal. Personal experience as a trainer and everyday exerciser has shown me that when compared to other movements including isolation exercises, core exercises are the most beneficial. When I develop a training program for my clients, I make core exercises a top priority above all other exercises.

What is core?
Core muscles are located in the torso and involve pelvic floor muscles, transverses abdominals, multifidus, internal and external oblique's, rectus abdominis,erector spinae , longissimus thoracis, and the diaphragm. There are even smaller muscles (rectus femur, psoa major, and illiacus satourius) which make up the hip flexors. In simpler terms, core is the midsection of the body from the groin to shoulders. Think of the core as a band wrapped around your trunk which connects your upper and lower extremties. Any movement we make originates from the core (shaking hands, throwing, running). A common injury for a weak core is lower back pain. The reason for this is that our muscles which protect the back are constantly contracting and relaxing while perfoming movements and if these muscles are weak the back will feel the most strain

How to improve core strength?
There are many exercises that can improve core strength. Many of the basic exercises used in weight training involve core muscles. Exercises that recruit one or more large muscle groups (chest, shoulder, back, hip, or thigh) and involve two or more primary joints(multi joint exercises) are classified as core exercises.(NSCA) Structural exercises are the most common core exercises used in weight lifting. Structural exercises (squats, hang cleans, power cleans) consist of loading the spine directly or indirectly, using muscular stabilization and correct posture to perform a movement. Callisthenic (Pilates, planks, push-ups, crunches, swiss ball movements) and compound exercises (bench press, military press, rows) are also great for increasing core strength.

Benefits of core strength

Injury prevention
As stated before, low back pain can be a common injury related to a weak core. Using core exercises to strengthen the back, glutes, hamstrings, and hip flexors, can improve posture by extending the spin which therefore reduces strain on the lower back. Core strength also reduces risk of injury in joints by increasing strength and flexibility of tendons, ligaments, and muscles supporting the spine

Increase strength
A strong core can subsitute for a weight belt and allow deep abdominal muscles to receive a training status without placing excessive force on the disks (NSCA). This allows individuals to lift more weight through a full range of motion because the core helps to stabilize the rest of the body.

Improves athletic performance
Core is the center of gravity, so a stronger core can improve balance. Balance and body control are key to improving athletic performance. Athletes must keep proper form while performing multi-joint moves. A solid and balanced midsection will increase power output from both the core musculature and peripheral muscles such as the shoulders, arms and legs. Core exercise simulates real-life movement patterns performed in sports. This helps trainers and athletes use sport specific exercises in their programs to improve athletic performance.

Feel and look great
Since your transverse abdominal muscle is connected to your diaphragm a stronger core allows your body to take in more oxygen and improve your ability to inhale and exhale. Another benefit from having a stronger core which you may have figured out already is better posture. Weak abdominal and lower back muscles can cause other muscles to overcompensate which results in poor posture. Core training keeps your heart rate elevated by engaging more than one major muscle group which leads to more calories burned and fat loss. Needless to say developing core muscles can lead to a more appealing look by increasing muscle definition, fat-loss, and improving posture.

Bottom line
Core training should be the foundation for any fitness program. Core training plays an integral part in improving overall fitness and health. A strong core leads to improvements in all areas of fitness and everyday activities. Start incorporating core exercises with proper form in your training regimen now and be sure to use a spotter when performing compound and structural exercises.

Hope you found this blog informing and please feel free to respond with questions or comments.

Thanks,
Jason