Fred’s Fitness Tips: Core Training, What’s the Big Deal?
Anyone who is familiar with the fitness industry knows that we are as subject to fads as anything going. Remember how we went from “aerobics” to “step aerobics” to “jazzercise”? For the last couple of years it’s been Zumba and Pilates. And now, we are seeing a resurgence of kettlebells and Indian clubs that were popularized over 100 years ago. So if you follow the trends at all, you know that there is an ongoing discussion about core training. As a personal trainer, let me say that I hope that this never goes out of style.
What then, you may ask, is this referring to? Here is my version. The “core” in terms of human anatomy, refers to the trunk muscles or more specifically, the rectus abdominus (think “six-pack”), the lateral obliques (stomach muscles on either side of the six-pack), the spinal erector muscles (lower back), hip flexors, gluteus maximus (your booty), and I also include the serratus muscles in the lower rib cage along with the thighs. This pretty much covers the problem areas when it comes to body composition. In other words, when folks want to be slimmer, this is what they look at in the mirror. More importantly, these muscle groups hold in our organs and support our spine to allow upright locomotion.
What is the number 1 Workman’s Compensation claim? Lower back pain. What is it that frequently stops us from playing golf, running, raking the yard or house cleaning? Lower back pain. As one who has experienced the agony of a herniated disc, I know how completely debilitating this can be. Without a strong core, we are more subject to injuries in this vital area. Sure, sculpted pecs and arms look good but without a strong core, it is like driving a car with a powerful engine but no suspension. It will go like crazy until you turn wrong or hit a rough spot. Then you crash.
So how does one develop this important area? Not by doing all cardio. This often leads to back problems. Weight lifting machines often isolate specific muscle groups like shoulders, chest, back, etc. but leave portions of the core under developed. Sit-ups are okay but by themselves, they only work the rectus abdominus. Core work requires attention to all the parts and often is best accomplished with activities like yoga and Pilates. Kettlebells (mentioned above) are a personal favorite of mine as they combine strength and cardio while targeting the core the most. The use of the Bosu, balance balls, etc. are current fads that really work. There are plenty of activities that work the core but the best approach is to get a professional assessment and develop a program that works best for you as an individual. That means working on weak areas and doing it with an activity that you will stay with. There’s no benefit in a program that is not fun because you will not stay at it long enough to make a difference.
This is a great time to start a core routine. For summer athletes, you can take that important break from your regular training and come back stronger and healthier next season. For you couch potatoes, this is a great place to start down the road to total fitness. Stay healthy.
Fred Miner Personal Trainer/Gen. Mgr. RTowne Fitness & Wellness Center