Core Training

Core training is an important component of every exercise regimen. Technically, the core is defined as the lumbo-pelvic-hip complex - this includes all of the muscles, bones and joints from the top of the spine to the bottom of the spine, the pelvis and the hip joint. The core is an area that is critical for human movement, since it is where our centre of gravity is located and essentially every movement the body makes begins in the core.

The muscles of the core are divided into two groups. The first is the stabilization system and the second is the movement system. Both of these systems are interdependent and work together to allow us to move efficiently and safely. In developing a strong core, the first focus should be on developing the stabilization system and then moving on to the movement system. This is logical, since we should have a strong stable core in order to properly develop the movement system. If we do not have proper stability, then the core will be weak and can result in inefficient movement patters and can ultimately cause injury.

The average person has developed his/her movement system, but not the stabilization system of the core - meaning that most people have a weak core. The reason for this is that the muscles which primarily make up the core movement system (such as the rectus abdominis, external obliques, erector spinae, hip adductors and abductors) are the muscles that are nearest to the surface that we want to see - such as that "6-pack" set of abs. So most people focus on exercises to develop those external muscles, while often ignoring the muscles of the core stabilization system. The core stabilization muscles (such as the transversus abdominis, internal obliques, diaphragm and pelvic floor muscles) are located deeper inside the body - so people often skip training those muscles since they think they won't be improving their physique by developing those muscles. Having a strong stabilization system, however, will help improve the movement system and ultimately make our movements for all other exercises more efficient and effective.

To develop a strong core stabilization system, your trainer should include exercises that will properly target those inner stabilization muscles. The "drawing-in maneuver" (tightening your abdominal area as if you are trying to pull your belly button in towards your spine) while doing core exercises has been shown scientifically to activate the stabilization muscles. Also, when doing core exercises for stabilization, each contraction should be in the range of 10-20 seconds to effectively activate the stabilization muscles. By developing a strong and stable core, you will be benefiting your training on many levels!

Water, Water Everywhere...

Sorry for the break in my postings here - I recently moved to a new apartment in Vancouver, so I did not have access to the Internet for a while. I'm back now and here's a timely post about water consumption.

The average human body is 60% water. Proper hydration is critical, since the human body is unable to adapt to dehydration. When we are dehydrated, every biological and physiological function within our body becomes impaired. Our circulatory function suffers and our physical performance level drops.

With proper water intake, the human body can operate at optimum levels and the benefits include:

• Biological and physiological functions (such as circulatory functions, metabolic functions, liver functions and endocrine gland functions) operate at normal levels
• Physical performance returns to peak levels
• Water retention is lowered
• Nutrients, vitamins and minerals are more easily distributed throughout the body
• Body temperature is properly regulated
• Appetite decreases

How much water should we consume to gain these benefits? The average person should drink 96 ounces or 2.84 litres of water per day. This is equivalent to twelve 8-ounce glasses of water (or approximately eleven 250 mL glasses of water). For those individuals who are following a program designed for fat loss, an additional 8 ounces of water (~240 mL) per day should be consumed for every 25 lbs (~11.3 kg) of body weight that you are above your ideal weight. If you live in a warm climate (or during summertime), you should increase your water intake since higher temperatures cause you to lose more water through perspiration. It is important that you determine how much water you need on a daily basis and then ensure that you consume that amount. Do not rely on feelings of thirst to indicate when you should drink more water. By the time you feel thirsty, your body has already entered a dehydrated state.

Water consumption is of particular importance to athletes. Athletes lose much more water through perspiration than do inactive individuals and thus need to increase the amount of water they consume. The following guidelines are provided by NASM for fluid replacement for athletes:

• Consume 16 ounces (~473 mL) of water before exercise - an additional 8 to 16 ounces may be required if you will be exercising in warm or hot weather
• Consume 20 to 40 ounces (~590 mL to 1.18 L) of water for every hour of exercise
• If exercising for one hour or less, water is the best choice for fluid replacement
• If exercising for more than one hour, a sports drink could be used to replace both fluid and muscle glycogen stores - but pay attention to the nutrition label of the sports drink (some can be quite high in sugar and calories, so you might prefer to choose a drink that provides electrolytes but is lower in sugar and calories)
• After the completion of exercise, consume 20 ounces (~590 mL) of water for every pound of body weight that was lost during exercise (if you can weigh yourself before and after exercising)