redefine fitness

“Core strength” is a buzzword in the fitness industry that is not totally understood by most people.  Some might just think it means doing situps, some think we’re born with it, or some might not know how to work on core strength at all.  I work it into all exercise programs and tailor the skill level to each client, and I will give some general tips here.  Want to test your core strength?  Read on.

Briefly, core strength involves having the proper musculature in your trunk or midsection to properly carry the body.  That includes “abs” (rectus abdominis, transverse abdominis), obliques (internal and external), back (erector spinae).  And since we move in 3 dimensions – side flexion , extension and flexion (front to back), rotation – this is a very functional and important concept for everyone.   You may have heard that the rectus abdominis (the long flat muscle that runs from your pelvis to your ribs) is one of the bigger muscles in your body – which is great for burning calories – but it only moves you one way in trunk flexion.  This is what you work when you are doing crunches.

Now, here’s the test: does your ab routine consist only of crunches?  If so, you may be sacrificing strength in the other core muscles, which causes an imbalance and places you at risk for injury – like low back pulls/spasms, pain in other joints, or even oblique tears if you play sports that involve rotation (golf, softball).  Most injuries occur in the rotational plane because it is rarely trained well, if at all.  Just go look in a gym and see how many people are doing any trunk rotation exercises; you’ll probably see 4 people doing crunches on a mat before you see one person doing seated trunk rotations.  But this type of motion is very common every day, whether you are hurling a bowling ball, sweeping/raking, or lifting a child (think about it – do you only lift boxes or kids that are right in front of your toes?).

I said in the beginning that I tailor core exercises to the skill level of each client – so don’t immediately go do 100 trunk rotations and woodchops because I made you feel guilty!  The first tip is to think really hard about how balanced your core muscles are.

Here is a demonstration of a seated trunk rotation with a medicine ball, a fairly good exercise for beginners to focus on core strength (the more beginner, the lighter the ball).  The focus is on form at first, not weight – this uses all core muscles in either stabilization or action, so it’s important to get it right.  If you can do 3 sets of 12 reps for 4 or 5 workouts, you’re in good shape to progress to a more challenging seated angle or medicine ball weight.  If you are too weak in some or all of the muscles used, you may want to work each muscle in isolation.  Here’s how you’ll know:

• if you cannot do 8-12 reps without keeping your back straight (ie, your back curves into a “C” shape and your shoulders slump forward), your erectors (low back) are weak.  Work on those for several weeks by doing Supermans.
• if your feet lift off the floor while you are rotating to each side, then either your abs or obliques is weak.  Try a lighter or no medicine ball (you can hold each end of a light weight, too).  If that doesn’t help, isolate the muscles for several weeks with Side Planks (only as shown here, with bent knees and elbows).

Once you build up strength and coordination, you will be able to move from seated trunk rotation to Standing trunk rotation, and so on.  There is no limit to what you can do, you just need to start with the basics so you are training the proper form and focusing on strengthening the correct muscles.  In fact, many advanced movements that work core stability can also give you a pretty good cardio workout too!  Core strength is crucial to avoid injury and maintain balance and good posture, so I encourage you to add a little more “core” to your day!

So the first month of 2009 is over.  You know what that means – time to assess your  New Year’s resolution progress!  Before you start groaning….there is hope.  Although many are feeling the fizzle of the initial dedication and excitement of a healthy change, this is a chance to get refreshed.  Instead of quitting, consider revising!  (Hint: Now’s your second chance to set a healthy goal for 2009 in case you forgot…)

Take a few minutes to really think about your New Year’s resolution.  Avoid these common pitfalls by making it more user friendly if necessary:

• Choosing a resolution that is too vague: Not being specific in your goal-setting will make success very hard.  Make it easy on yourself by setting parameters that you can work with.  For instance, don’t say “I’m going to get back into shape this year!”  You will probably find yourself waking up every day without any direction on what to do, and you will put it off.  Instead, be specific by telling yourself “I’m going to lose 20 pounds before next Christmas by going to the gym for one hour on Monday/Wednesday/Friday mornings”  or “I’m going to firm up my middle and improve my low back pain in 2009 by doing core-strengthening and stretching exercises on Monday/Wednesday/Friday mornings.”

• Choosing a resolution that is not realistic: Being specific in your goal is one step, but make sure you can attain it.  Losing 20 pounds in 12 months is very attainable; losing 50 pounds so you can wear a swimsuit in 4 months is most likely not.  Even though your longer term goal may be hefty, don’t allow yourself to get frustrated by expecting huge gains in little time if you can’t spend the time necessary to do so.

• Choosing a resolution that you are not ready to commit to: In the end, this is YOUR goal.  The rate of success you experience will come from the change you make within.  There is no quick fix for anything, so if you are not ready to incorporate something into your lifestyle without shuddering, pick something else that will perhaps set the stage for you in the future.  If you say you are cutting out red meat, dairy and refined sugars because you “really should,” you will probably find it quite difficult (and be crabby in the process).  Maybe this year you eat red meat 3 days a week instead of 6, because you are interested in expanding your diet choices and improving your health.  Next year, you can attack refined sugars.

So this year, do yourself a favor – take the points I’ve explained here and KEEP your resolution.  It’s not too late to get going.  You have 11 months left!

Admit it.  You’d rather check your email or download iTunes instead of get up and do the dishes.  In fact, you’d probably rather eat at work in front of your computer than take a quick lunch break.  You’re just being productive, right?

The truth is, we’re all hooked on our computers and gadgets.  If you haven’t called yourself a “gadget junkie”, you surely know someone who has.  For as fast as technology is advancing and making every piece of information available to us, we are spending more and more time keeping up with it.  In a way, the technology revolution has impaired many people’s ability to be well-rounded – meaning, your butt is glued to a chair (or sofa) while you are lost in the virtual world.

Sometimes it’s a good thing: you save money shopping online, you can work from home, and you stay connected to all your long-lost childhood classmates.  But it also means that you may be less likely to get up and move.  For the two-thirds of Americans that are already overweight, this is really bad news.  Even getting the minimum recommended 30-minutes day of activity seems unreachable sometimes.  And, if you haven’t noticed yet, it can contribute to raising your stress level as well.

If you want to fight the battle of weight gain, energy loss and “aging” (stiffness, joint pain, sagging, etc), I strongly urge you to take a long look at your daily routine.  If you are a “gadget junkie”, this may be tough.  But it will pay off over the next few decades.  Here are some tips.  I challenge you to follow them.

• Incorporate short bouts of walking into your daily routine. If you walk as part of your work commute, great – but most people don’t have that luxury.  Park at the far end of the parking lot when you go to the grocery store (you’d be amazed at how much time you waste looking for the closeest spot anyway!).  Take the stairs instead of the escalator or elevator (a few flights won’t hurt you, just go slow).  Like I always say, that 30 minutes doesn’t have to come all at once.  Five or ten minutes at a time is also good.

• Take a brief walk during lunch or breaks at work. The hardest part is getting yourself to get off your chair.  Extend your bathroom breaks and take a few laps around the office (or house) before and after.  Before you sit down to eat lunch, go walk around (inside or outside), go up and down some stairs – just get yourself moving.  (If you have back or joint stiffness, regular breaks is important.)  If you can get a buddy to do this with you, it will also help with accountability and enjoyment if you need it.  You’ll be amazed as your stress level goes down!

• Schedule time to exercise – before you fire up the computer, Blackberry, or TV. If the hardest part is just getting yourself to start, it doesn’t matter if it’s before work or after work – just do not allow yourself to start with the gadgets until you have exercised.  Don’t be surprised at how hard it is to “schedule” your exercise either; it will take some practice and discipline.  Involving friends and/or family members is a wonderful idea to spend quality time together.

Remember that the intensity with which you move or exercise will determine your results.  Just a little movement every day will help you stay energetic, limber and disease-free (not to mention it’ll clear your mind).  However, if you are looking for more intense results like weight loss, strength increase or rehabilitation, you may need more than that.  But every little bit counts.  Do it for a month and I promise you won’t regret it!