Why Core is Key

Do you currently suffer or have you ever suffered from any of the following: Lower back pain, frequent hamstring injuries, a twisted knee or a pulled shoulder?

Have you ever considered that it may not be just the fact that you slipped and twisted something or your back simply 'goes'? It could be you need to strengthen your core?

Core training is a buzzword in the fitness industry that's been around for a while now. The measure of its popularity can be seen in the increased use of stability balls or Swiss in gyms, books, classes & videos and the fact that big name clothing stores are even selling stability balls alongside underwear and belts!

But in order to train something correctly we must understand exactly what it is we are training. Your core is a group of muscles that help with pretty much every movement your body makes. In physiological terms, the core includes the abdominal musculature (transversus abdominis; rectus abdominis; internal & external obliques), hip flexor & pelvic floor muscles and the spinal musculature ? predominantly your lower back muscles (lumbar erectors).

Your core is key because:

1) It is the link between your upper and lower body

2) It protects your spine

3) It stabilises your body in any movement

4) It has a major influence on your posture

Because your core consists of several different muscle groups, there is no single exercise ? like crunches on a stability ball ? that can possibly train all the muscles in your core at once. In order to train your core muscles you need to follow a specific core training programme that strengthens and stretches the right muscles to provide optimum balance in YOUR body.

Research has found that your TVA (Transversus Abdominis) activates fractionally before any other muscle to provide stabilisation when a movement of an extremity is made (e.g. you wave to your friend) ? but if this doesn't happen, your spine is exposed and your risk of injury is greatly increased.

A simple test to determine whether your TVA fires correctly or not is this?

1) Standing up straight, place your finger in your navel

2) Then bend over to pretend you are picking something up from the floor ? or actually pick something up from the floor in front of you.

What happens to your finger? Does it:

a) Stay where it is? b) Move inwards closer to your spine? c) Move out away from your spine?

Email me at info@activone.co.uk with your answer and I'll let you know what should happen and what to do if it doesn't!

Lea Woodward is a fully qualified personal trainer and runs activOne in the UK to provide health & fitness services to clients. Check out the site http://www.activone.co.uk for all your health & fitness needs.

---

Invest in Your Health

What if a trusted friend were to tell you about an investment where you could not possibly go wrong...what would be your reaction? And what if there... Read More

Overcoming Resistance to Exercise

Are You Destined to Sit on the Couch?If someone mentions exercise do you think, "I hate to exercise. There's no way I'm doing that. Exercise is hard,... Read More

Arthritis Exercise for All Levels

Exercise can be very beneficial for arthritis sufferers, often relieving stiffness in joints, strengthening muscles thereby reducing stress on joints, keeping bone and cartilage tissue strong and... Read More

Health Tips For Busy People: Healthy Diet & Exercise In the Office

Many women's lifestyle magazines frustrate us by providing exercise regimens for work and then adding: "You can do this exercise in your office!" What about those of... Read More

Sport

In our modern day society we have moved away from walking anywhere and think nothing of jumping into the car for a quick trip to the corner... Read More

Stay Mentally Focused When Training

When you decide to exercise, try to really stick to your training routine and don't get sidetracked by too much socializing. When you socialize with friends, your... Read More

Keep Exercise Journals For Real Results

Always make sure to keep a detailed training journal. By keeping a journal of your training sessions, you will have a detailed log of your every exercise... Read More

Success Versus Failure in the Exercise Department

Success is what you are prepared to make of yourself every single day. That one cold morning when you want to roll over but instead get up... Read More

A 30-minute, Or Less, Full Body Workout

Most people do not have the time to do biceps and back one day, then legs and shoulders the next, then triceps and abdominals the next day.... Read More

Some Great Ideas on Staying Fit

Physical exercise is something that you need to do on a regular basis. If you're looking for examples of great fitness exercises to try out, you'll find... Read More

Strategies for Alleviating the Boredom Associated with Exercise

Just about every expert in the ADD field will tell you that exercise is one of the best ADD management strategies there is. According to the book... Read More

Have a Detailed Exercise Plan Before Training

You would never build a house without a site plan, would you? You would never just pick up a hammer, some nails and start pounding away hoping... Read More

The Importance Of An Active Lifestyle

Over the past 15 years or so, we have been told that a healthy lifestyle is important. Scientists recommend we should be accumulating on average 60 minutes... Read More

Banish Your Lower Back Pain Permanently Without Drugs or Surgery

It is estimated that about 80 percent of the population will suffer from low back pain at some point in their lives. The condition accounts for millions... Read More

Exercise For Any Size

Do you feel that you can barely do any activity at all?That you cannot exercise, play sports, or become more fit?If you are a very large person,... Read More

6 Things A Norwegian Fable Teaches Us About Healthy Perseverance Part 2

4. Ideas, goals and dreams have a shelf life. The man in the fable took years traveling the different roads, forgetting that his fiancée was waiting for... Read More

Lance Armstrong and Exercise - From Denial to Desire!

Press Conference 1996 ? Lance Armstrong On Wednesday October 2, I was diagnosed with testicular cancer. I have been made aware that it has spread to other... Read More

Finding Time to Exercise

Exercising During Commercials I'm getting up an hour earlier these days. At first I said I'd never be able to do it: I was already sleep deprived... Read More

7 Ways To Guarantee You Stick To Your Workout Program

1. Begin Looking at Exercise Differently. Think of exercise as a way of life. Do not look as exercise as a chore or task that hurts you.... Read More

Anywhere and Anytime Exercises

These type of Exercises generally makes your body strong and firm. No matter, you are Exercising or Muscle Building or Body Building, these exercises are quite handy... Read More

Yoga

Yoga traditionally conjures up images of long hair, loin cloths and incense burning in a darkened room with strange music playing! It had an almost cultish persona.... Read More

Try Different Forms of Exercise for Success

If you have always used free weights, then switch it up and try training with machines like "Hammer Strength" or "Nautilus". These are excellent weight resistance machines... Read More

Optimize Your Exercise: Maximizing the Time Spent Working Out

Diet and Exercise are the inseparable twins that are seen and heard everywhere weight loss and fat loss are mentioned. This article will focus on techniques and... Read More

Exercise Equals Fun!

Getting America's children to exercise has never been more difficult as the new boob-tube generation slouches in front of TVs, or sits for hours, mesmerized behind shoot-out... Read More

Exercise Program

The exercise program you choose depends entirely on your fitness goals. The exercises you will be doing and the approach you take in performing these exercises will... Read More

Exercising - Ways of staying motivated!

The number one reason people say they do not exercise is lack of time. Not long ago, a twenty-year study was completed centering on the theory that,... Read More