An introduction to core training

An introduction to Core training

The first thing to note with core training is that your abdominals (the typical mirror muscles) only make up a small part of the multitude of muscles that comprise your core. Your core or trunk is made up of several muscle groups, these muscles groups need to be balanced to maintain good posture and avoid injury. For example if an individual overtrains his or her abs  and entertains his or her lower back then over time the trunk will be pulled forward, shifting the centre of gravity leading to lower back pain which will hinder many activities.

The first muscle to focus on is possibly the most important, the Transverse Abdminus. The TA is a thin sheet of muscle that wraps around the midsection and hold the organs tight. BY strengthening this muscle the entire midsection will be pulled in slightly like a girdle.
Train it by lying flat on your back with your legs bent so that your spine is in a neutral position. Pull your stomach in as far as you can as if you were trying to touch your spine with your belly button. Now holding that position, take five really slow deep breathes without letting your stomach position change. Relax and repeat.

Your lower back is made up of several muscles including the Erector Spinae and the multifidus. These muscles extend the back as well as protecting and stabilising the spine. Train this muscle group with deadlifts, supermans and back extensions.

On the sides of the trunk the external and internal obliques bend and twist the body left and right. Train these muscles with suitcase deadlifts, side planks and any of the usual stomach exercises altered  so that the hips and ribs are not in line.

The abdominals, the classic sixpack pulls the trunk forward. Typically when lying down the higher abs has a greater focus lifting the upper body and the lower abs has a greater focus in lifting your legs. Train the abs with jackknifes, leg raises and the classic sit up.

Of course the best core exercises are always the ones that utilise a combination of these muscles groups at once. Compound exercises force the core to stabilise the body under unnatural conditions, the best examples include weighted squats, deadlifts, push-ups and clean and pressing.

I will upload some core workouts onto my Facebook page in timeout the main point I must stress for everyone when working your core is to mix it up and vary the targeted muscle groups.

My warm-up guide

How to warm-up 

We have been told time and time again that before any workout we must warm up and we have been told about the risks of skipping a warm-up, however it is very rare that any instructor, coach or P.E teacher actually gives the correct (if any) instruction.

In this post I will outline the basics of a warm-up so that you may apply them to any workout you do.

Firstly I need to disparage the classic school warm-up which was simply the P.E teacher barking out a list of static stretches where the only movement was rolling your neck (an action they now discourage in schools).

A cold muscle should never be stretched.  Whether you are a fan of static stretching or not it is agreed that it should never be the first thing you do.

A warm-up begins with controlled easy cardio that is relatable to the muscles worked in the main workout (see a few suggestions below).  The cardio will increase blood flow to your muscles, increase the temperature of your joints which in turn loosens synovial fluid lubricating the joint and aiding movement and prepares your heart for the ahead hard work.

Workout	Warm-up Cardio
Running	Brisk walking
Boxing	Skipping
Upper body Weights	Light Rowing

The Cardio I would always recommend an absolute minimum of three minutes but 5-10 would better.

Now that your muscles are warm you are free to stretch gently. Personally I prefer dynamic stretching but by no means drop static stretching if that’s what you prefer. 

Focus on slow controlled stretches hitting multiple muscles, I will go into more detail on dynamic stretching in a later post.

A crucial dynamic stretch would be touching your toes (with bent knees if needed) and slowing reaching above your head, stretch out at the top of the movement and hold for 3-5 seconds. Repeat ten times.

Static stretches should be held for 8-10 seconds and should never be forced.  A quick note to mention in regards to the negative press with static stretches, yes it is true that if forced they can be detrimental to you however it is hard to argue with the fact that athletes world wide have used static stretching for millennia to increase flexibility. Its success through the ages speaks for itself.

Finally to bridge the gap between warm-up and workout I recommend gently transitioning. For example if you are boxing spend a round doing shadow-boxing, if you are hitting the weights do some lighter work for a set or two or perhaps some brief basic callisthenics.

In short;

Cardio: 3-10 minutes

Stretches: 3-10 stretches repeated 2-3 times

Transition: 2-3 minutes

Now get some work done!

Cheers

A little introduction

Welcome to my first fitness blog, which I'm going to fill with workout ideas to start your journey to a fitter and healthier life. I have a plan of workouts I want to share with you but I would really appreciate your input of what you would like to see here. Please leave comments below this post.

Things to look forward to this year on my blog;

• Events training - I'm training myself for a full Tough Mudder run in August. Plus I'm going to be training for this years HolyGrit event which is a dune and beach based obstacle course based in Cornwall.
• 15 minute fat burning HIIT workouts.
• Target workouts for your Arms, Legs, Stomach and Core to add to your normal fitness routine.
• My signature Warm up and Cool down.

Plus I want to share insights into the fitness industry, my opinions on products and how you can become a trainer or instructor. 
Follow me on instagram : pentirefitness
Check out local events near you at:
https://toughmudder.co.uk  https://www.holygrit.co.uk