“I want to strengthen my core” is a phrase heard often nowadays. While ‘Core Strength’ has recently become quite the buzzword with fitness enthusiasts, dancers and athletes have long known the advantages of having a strong torso. The importance of core strength stems from the fact that it leads to good health and also forms a crucial component of most sporting activities. Core stability implies good posture, a flat abdominal region and a strong healthy back. For any sportsperson and athlete it means having the strength and control that allows them to perform their sport to the best of their abilities.
What constitutes the core?
Very often the ‘core’ is assumed to mean only the abdominal region in one’s body. The core or the centre of the body is actually made up of the muscles of the back, abdominals and thighs, which stabilize the spine, pelvis and shoulder girdle. All our movements originate from our torso or the core region, whether we are sitting, standing, bending, picking up things or exercising. So it stands to reason that the core is the center of power in our bodies and the stronger we are in this area the easier our daily activities and lives will be.
Why core stability?
The goal of core stability is to maintain a solid foundation and transfer energy from the center of the body out to the limbs. A strong core distributes the stresses of weight-bearing and protects the back. Strengthening the core allows for optimal body alignment for any movement and action that you are engaged in (walking, exercising, sitting), which in turn ensures lesser fatigue as a result of better posture and form.
However, our current lifestyles, be it our stressful work schedules or sedentary lives filled with modern conveniences, have resulted in weakened muscle and joint systems due to lack of use and exercise. This reduced core stability has lead to problems relating to poor posture and a weak spine. How often do you feel your neck and shoulder muscles tightening up after a few hours of working on your computer? Or if your work involves a lot of travel, do you feel your back tight and stiff or constantly aching?
Strengthening the core
Unlike weight-training exercises that tend to work muscles in isolation, core strengthening involves focusing on stability exercises that work the torso as a unit. This means working the deep muscles of the entire torso at the same time, using multi-joint coordinated movements.
On the gym floor, resistance or strength machines, stability balls, wobble boards and mat exercises can be used to strengthen your core. Besides gym workouts, Pilates, Yoga and Tai Chi are very effective workouts for building core strength. Pilates has gained tremendous popularity because of its focus on the core, also referred to as the body’s “powerhouse”. Pilates aims at bringing the body back into balance and improving your posture, using highly controlled, coordinated movements that work on muscle toning and flexibility at the same time.
As core training involves multi-joint movements that require stability; to ensure proper form and effectiveness, while minimizing risk of injury, they should be done under the guidance of trained professionals.
Core Training Benefits
- Improved performance in sports. Good balance and overall muscular strength are required in most sports, such as swimming, golf, tennis, mountain-biking, football, running, and gymnastics. All powerful movements originate from the center of the body out to the extremities. This makes core stability a key component of sports training as it leads to better and stronger balance, and greater control over movements, along with correct posture and alignment.
- Reduction in the risk of injuries from engaging in daily living activities, exercising or in sporting activities.
- Increased functional fitness and better postural balance that translates into daily life activities.
- Interesting workouts that cross-train and challenge you in new and different ways.
Our core is what makes it possible for us to stand upright and helps control movement, transfer energy, and shift body weight, while allowing us to move in any direction. A strong core keeps our body stable and balanced. All very good reasons for getting to the core of the matter.
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2 comments:
It seems I am the only one who is reading your blog diligently and adding comments.
And you still don’t believe I deserve and cookie ( a glass of wine is always better option though) :).
On serious note, I found your latest post very informative. I see the reflection in me. I am not sure if you know I had been doing yoga for more than 10 years, its true I barely did it in last two years until I became member of Zone.
From my personal experience I can say-a rigorous gym discipline with a good mix of multi gym and core strength exercise is indispensable to cope up with the grind of professional and personal life.
I am seeing a growing trend within my known circle- people are going to many plush gyms in the city which are some 10-12 km away from their home just to bask in the spa and doing socialization over a big mug of rich coffee shake.
Let the workout be big even when the gym is relatively small.
Well yes, we are a stand-alone studio, as opposed to all the gym chains that one sees nowadays; however as you say, our focus and vision for all our clients has always been large and multi-dimensional. We constantly endeavor to provide a carefully chosen mix of fitness practices that engage the body and the mind as we believe that there is no one form of exercise that can give you complete fitness.
We have always been the trendsetters in setting the benchmark for the highest standards in quality of expertise and service in the fitness industry. From the unusual setting for the studio, that of a spacious bungalow with a light, spirited atmosphere and a spa-like ambience, to our whole-hearted support and motivation; our members feel encouraged to give their best in their workouts while at the same time feeling completely at home!
On the cookie front...well let’s get you to class on time first :-)...you know how I feel about missing warm-up. And it’s said diligence always shows results…so shall yours I'm sure!!
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