Fit Tip The significance of Core Training

 

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Core Strength: What is it and why is it important?

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Importance of Core Stability

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Fit Tip: The Importance of Core Training. Fitness. 2016-07-08 | By: Snap Fitness Your core is just as important to train as any part of your body. You’ve heard it a million times, but that’s because it’s true.

It’s not because it gives you rock-hard abs to show off at the beach (although that is a nice side effect) or because it helps. Research shows that core strength training (and training the deep trunk muscles specifically) can help alleviate lower-back pain. “While back injuries are very common with a weak core, you can also injure other parts of your body as a result, like your shoulders, hips, and knees,” says McHale. Core exercises are an important part of a well-rounded fitness program.

Aside from occasional situps and pushups, however, core exercises are often neglected. Still, it pays to get your core muscles — the muscles around your trunk and pelvis — in better shape. In this video I discuss why core training is important, 3 benefits of core training and I give a quick overview of what I do to train my core. Your core stabilizes your body, allowing you to move in any direction, even on the bumpiest terrain, or stand in one spot without losing your balance.

Viewed this way, core exercises can lessen your risk of falling. Good posture. Weak core muscles contribute to slouching. Good posture trims your silhouette and projects confidence. Your core is not only where your organs and central nervous system do their busy-work, it’s also where your body’s largest (and most important) veins and arteries are based.

Keeping strong core muscles will help ensure everything stays protected as you move through your day. CORE STRENGTH EXERCISES. 2–3 sets of 8–12 reps at a medium tempo. Cable Rotation. This progression adds spinal and hip rotation.

The torso stays tall, chest up. Tip: Cue clients to think of the trunk as the perturbator in a top-loading laundry machine, spinning around a single axis without tilting. Stability Ball Back Extension. The proper intensity, exercise selection, and frequency of core training will reduce your waist circumference, a marker of long-term health risk, not mention the aesthetically pleasing benefit of.

The most important thing to remember when training the core is to avoid using momentum and instead perform each exercise with awareness so that the core is actually braced or engaged. The following seven core stability exercises can be added to your current workout routine. There’s another v important benefit of unilateral training: Improved core strength. “In order to keep you stable while you do these single-limbed movements, your trunk has to go into overdrive,” says Luciani. “Any time you load one side of the body, it’s going to work and strengthen the core.”.

List of related literature:

Core training has become a hot topic in the field of sport and fitness training.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

Core training is paradoxically one of the most popular yet misunderstood phrases in the fitness world today.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Prevailing beliefs hold that training the core is important for improving performance and reducing the risk of injuries and that core strengthening is vital to improving athletic performance (44).

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Those who don’t do core training have become the exception.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

If the primary goal is weight training, that should be performed first when the trainee is fresh.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

It is also the essence of “core” training that is critical to all musculoskeletal health.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

In Core Performance, Mark Verstegen calls this category of exercise “movement prep.”

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Training is like an iceberg.

“The Art and Science of Training” by Elaine Biech
from The Art and Science of Training
by Elaine Biech
American Society for Training & Development, 2016

Youth fitness specialists should be aware of the time required to teach these lifts and should be knowledgeable of the progression from basic exercises (e.g., front squat) to skill-transfer exercises (e.g., overhead squat) and finally to competitive lifts (e.g., snatch).

“Essentials of Youth Fitness” by Avery D. Faigenbaum, Rhodri S. Lloyd, Jon L. Oliver, American College of Sports Medicine
from Essentials of Youth Fitness
by Avery D. Faigenbaum, Rhodri S. Lloyd, et. al.
Human Kinetics, 2019

This will ensure that your core is always up for the task so you can focus on pushing instead of stabilizing.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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14 comments

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  • so, is there a way to truly increase core strength, as in increasing the amount of weight/force the core can resist movement against?

  • You videos are very informative.Only new to yoga doing Yoga teacher training have come from a boxing back round so it’s all new to me but I’m learning so much from you amazing videos

  • Nice to see a video like this! Very realistic expectations. I’ve always had pretty muscular arms and legs(in my opinion) but I’ve lacked in my corewhere I think it matters the mostI’ll try these out:)

  • Your transverse muscles are NOT the same as your (internal/external) oblique muscles, please go to some research. I stopped watching the video the moment you said that.

  • did 90 bicycle crunches when got out of bed to warm up for 6 weeks. got really strong but started to get a pain below belly button. turns out bicycle crunches cause a shearing force down the middle of ur 6 pack and not a good exercise to warm up with. lol. stopped training for 2 weeks and pain still there. wont make that mistake again i hope.

  • Nice set of core exercises. I like to change sets occasionally to break up the monotony. Also helps make sure I am not missing any muscles.

  • Yeah! First thing first work core & lower back if you got one stronger than the other just adjust them obviously do one until it’s in balance

  • Thanks for this, I think this is a routine I could easily incorporate. Any recommendations as to how many times per week to do this?

  • It’s interesting that you teach an anterior pelvic tilt and another video taught posterior. Do you think one is necessarily safer than the other?

  • Thank you, going to start this. Been walk / running for almost a year now for three miles at least five days a week, love it. Still not happy with core so I know it’s time to incorporate some strength training. Any diet suggestions tied directly to core in addition to the exercises?

  • My core is strong but the muscles are not visible and defined.Also, how many reps of core do you suggest for a 15 year old athlete(with some experience in the gym).

  • Finally something informative. Everything i see on the internet is adverstisement and false. Also finally someone who’s actually wearing a shirt.

  • I have a very weak core and it’s super hard to do curl ups and I heard having a strong core can help me so I hope this can help me

  • Core strenght gives you a healthy back, better posture, better digestion, combats back pain, more happy, protects your spine, etc. I do mcgill big 3 and it feels amazing!