Core Fitness Training Stategies
Why is core fitness training so important?
From a personal point of view I believe a strong core is the foundation for all types of sport and training as well as general health.
Why is this?....
...because a strong core equals a strong spine, reducing the chance of injury.
Sports performance and recovery from training could also be improved...
"Navalta and Hrncir looked into whether standard core body exercises would speed up recovery (through lactate removal) after an intense 30s sprint on an exercise bike.1 They found that when compared to quiet resting, lactate removal was significantly quickened by 5 minutes of simple core body exercises.""A proposed reason for this is that the exercises encourage blood flow to the core muscles, these muscles are mostly slow-twitch fibres and thus have a good ability to do aerobic respiration. Aerobic respiration is the process that is able to re-use the lactate in our blood to get energy. Therefore, the exercises send blood high in lactate to muscles that can do a good job of removing it quickly."
Research: Training for power, and more on recovery. Contributed by Matt Vickers.Thursday, 20 December 2007. Last Updated Saturday, 24 May 2008. http://www.vickersf.dyndns.org
Other benefits include:
- improves nerve connections
- improves posture
- Increases sexual libido
- Regulates hormonal function
- Reduces high blood pressure in conjunction with a healthy diet
- Improves energy levels and digestive system
- Helps fight depression by releasing feel good factor endorphins
Before starting our core training workout...
This is important as apart from providing the main support for the spine. These inner core muscles would normaly engage subconciously....
....however during recovery from back pain, injury or after surgery they can shut off and fail to reactivate as they normaly should!
List of core strengthening exercises.
- Plank Exercise
- Superman Exercise
- Sit Up Exercise
- Pelvis Tip Exercise
- Bicycle Exercise
- Leg Raise Exercise
NB: For better results engage TA muscles during the exercises
However your core fitness training plan doesn't have to stop here other methods that can help with core strengthening can include:
.....and a not so known but another holistic / meditative approach - the Alexander Technique.
Even certain weight training exercises such as Front Squats can help build a strong core (but only if it is OK for you to do so, i.e. you have not suffered a back injury and have been strongly advised not to do this!!)
Remember your core is vital for maintaining a strong and healthy spine. With a strong core comes the foundation for a stronger, healthier you, great abdominal definition and the building blocks to help you perform and train harder and better.
Incorporate a core fitness training plan into your normal workout sessions and you will reap the rewards .....you won't regret it!!
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