Core training is the latest rage in the fitness industry, but not many
people really understand what it is. There are many misconceptions
about what it is and how it works. People know that core training is
smarter training, but they may not realize why that is. Core training
represents a more balanced and realistic approach to health. For a very
long time, the fitness industry was completely focused on working
muscles in isolation. More recently, there has been a realization that we
were not born to isolate. Our bodies do not work with one isolated
muscle doing all the work. Everything in the body is beautifully
orchestrated to work together. People have evolved into wanting their
body to function better in their sport activities and in everyday life.
Core training makes you look better as well as function more
efficiently. The structural center of movement is called the “pillar”,
and by training the core or pillar you change posturally for the better.
You will walk taller in your newly integrated body and have a leaner
more athletic look. A completely new sculpting of the body occurs which
is impossible when the muscles are trained in isolation. Despite the
notion that core training is just about the lower back and the
abdominals, it really incorporates your entire torso and the muscles that
attach to your pelvis. The “pillar” includes hip, shoulder and trunk
stability offering the ability to build power in your movements.
In core training you focus on multi-dimensional “power” moves
calling upon many muscles to work together for maximum training
benefit. Many training programs are based on the one-dimensional
movements of bodybuilding. There is plenty of pushing and pulling, but
rarely are the hips, torso, pelvis or lower back integrated into the
movements. You may gain strength, but not the power – the ability to
generate force behind your movements. For example, bodybuilders can
lift heavy weights, but they cannot generate much force with a tennis
racket. This is because they don’t work the small muscles that support
their hips, torso, shoulders and back, and they tend to have little
flexibility. You have got to train movements, not just body parts.
It is impossible to move your limbs efficiently and with force if they
are not attached to something solid and stable. You can train the
strongest abdominals and low back, but if your shoulders round forward
like most computer-jockeys you can still have shoulder problems or
poor, inefficient posture. Less than ideal hip stability will tighten the IT
(iliotibial) band and strain the lower back and knees when you run. This
sets up the conditions for pain and possible injury.
One of the best tests to determine the strength of your core is the
simple glute bridge. There are some people who can squat 500
pounds, but cannot maintain a glute bridge for five seconds. Lie face-up
with your knees bent at 90 degrees and your heels on the floor, toes
lifted, arms straight out at about 45 degrees from torso, arms and palms
flat on the floor. With the navel drawn in, lift your hips. Only hands, arms,
shoulders, head and heels should remain on the floor. If you can’t hold a
straight line between your knees and shoulders for 30 seconds, your
core is not working well. Time to get to the core of things!
Karen B. Cohen C.L.C. RYT500 is a wellness coach and master yoga instructor, writer and speaker residing in a college town in rural Virginia. Co-owner and Programming Director of the Lexington Fitness Center during the 1990’s, Karen has trained group fitness instructors and taught fitness and dance at the college level. She continues to train and coach select clients and groups. Karen leads people to their own limitless supply of creativity and vitality so they can fully express their talent and abilities in the world. She incorporates her expertise in mind-body techniques to work with a wide spectrum of clients. Karen provides seminars, workshops and individual coaching and training internationally.
For more information go to KarenCohenYoga.blogspot.com and RockbridgeCoaching.blogspot.com
