Gomesee's Weblog

Core Strength Training

gomesee — Tue, 28 Jul 2009 10:42:34 +0000

The body core consists of the bones of the spine and pelvis and all of the many connected muscles whose job it is to stabilize that core structure. Core strength training involves exercises that are designed to increase the strength and flexibility of the muscles, tendons, and bones from the shoulders to the hips.

The Reasons

There are a number of reasons why core strength training is so important. For one, a strong core means a powerful core which is capable of performing weight-bearing movements. A strong core is capable of easily moving a large amount of weight and of moving that weight with significant speed and endurance.

Core strength training will also help a person to reduce the risk of injury. Strong core muscles will act like shock absorbers during jumping and rebounding movements. Unnecessary joint stress will be alleviated.

Further, strengthening the core muscles will also improve a person’s posture. It will help to keep the back and hips properly aligned, reducing the chances for back injury. Lower back pains can be decreased by doing some simple body core exercises.

Balance and stability can be improved with core strength training as well. All activities that require balance will be performed more easily.

Also, a strong core promotes faster reaction times and improved coordination. A person will be more agile, more flexible, and will be able to perform everyday tasks with greater ease.

Lastly, a program of core strength training will help a person improve their athletic performance.

The Muscles

Thirty or more muscle groups can be identified in the body core from the shoulders to the hips. The most popular muscle groups to target for exercise include the abdominals and obliques of the stomach, the glutes and muscles of the pelvis and sit bones, the erector muscles of the lower back, and the stabilizer muscles of the spine.

The Exercises

There are numerous popular and easy core exercises that can strengthen the body core. For example, the bridging exercises will strengthen the back and abdominal muscles. A prone bridge is performed by balancing on one’s toes and elbows while maintaining a straight back. A lateral bridge is performed on one’s side, raising up on the elbow and maintaining a straight line from shoulders to feet. A supine bridge is performed on one’s back by raising the hips off the floor.

Abdominal crunches can be performed while lying on the floor or while balancing on a large exercise ball. It is best to perform crunches with legs bent at the knees. The crunch is performed by tightening the abdominal muscles enough to raise the head and shoulders a few inches. A useful variation of the crunch is to twist the upper body left or right while raising the shoulders.

The exercise ball can be used in many different ways to exercise the body core. Simply sitting on the exercise ball engages the core muscles. A more vigorous exercise can be performed by kneeling beside the ball with hands on the ball and then rolling forward, tightening the abdominal muscles and the back muscles. Knee crunches can be performed on the exercise ball by lying stomach down on the ball and rolling forward with the hands walking outward, then backward.

Lastly, there are numerous body core exercises that can be performed with hand weights, barbells, medicine balls, or weight machines. Lunges, leg presses and squats, lat pull downs, bench presses, and deadlifts are a few good examples.

Core strength training is recognized as a fundamental program for enhancing good health and athletic performance. Though a person should consult a health care professional before beginning a program, a body core training program is simple and can be adapted to practically everyone.

Positively

Alex Gomes

http://enthuindian.rediffiland.com

http://allangomes.wordpress.com

Fitness Excercises In 15 Minutes

gomesee — Sat, 19 Jul 2008 17:46:13 +0000

Most people understand that exercise is important for their overall health and well-being. However, many complain that they just don’t have enough time in their schedule for exercise. With the fast paced lives that most of us lead, it’s understandable that most of us are time starved and without the proper time for exercise.

However, exercise is essential to our health, so it is important to understand that even a brief amount of exercise performed on a regular basis can go a long way to improve your life.

10-15 minutes of exercise performed 3-4 times a week will do a lot to improve every aspect of your physical health. No special equipment or props are needed. In fact, a number of exercises can be done in the morning while you are still in your pajamas. Some routines may be so easy that you may be tempted to think that they are not doing much good as all. However, if performed properly on a consistent basis, 10 minutes of exercise can get you in shape.

Here are a few exercises that you can do in just 10 minutes to improve your total fitness health.

1 Minute Back Stretch

- Sit with your legs straight out in front of you and your back straight.
- Place your right palm flat on the floor behind you as you twist your head and shoulders so that you are looking over your right shoulder.
- Make sure that you keep both buttocks flat on the floor.
- Hold for 15 then do the other side.

Repeat twice.

1 Minute Back Scratcher

- Sit with your legs stretched out in front of you and your back straight.
- Stretch your right arm and bend it at the elbow as if you are going to scratch your back between your shoulder blades.
- Reach your left arm behind your back to touch or hold the fingers of your right hand.
- Hold this position for 30 seconds.
- Repeat on the other side.

2 Minutes of Sit Ups

- Lie flat on the floor on your back with your knees bent and your feet flat on the floor.
- Place your palms on your hips and run them up to your knees, pulling yourself up by your stomach muscles.
- Do as many of these sit ups as you can in 2 minutes.

5 Minutes of Step Ups

- Find a step of about 6-8 inches of height. Step up with your left foot.
- Raise your right foot to join it.
- Take your left foot off of the step and then your right foot to join it.

Repeat For 5 Minutes

1 Minute of Press Ups

- Lie on your stomach.
- Bend your arms at the elbows and place both hands flat on the floor with your thumbs at shoulder level.
- Keep your toes flexed and on the floor.
- Push on your palms to raise your upper body.
- Your back and shoulders should be flat and your buttocks should not be sticking up.
- Fully extend your arms but do not lock them.
- Now slowly lower your body back on to the ground and repeat as many times as your can in 1 minute.

Congratulations! You have just completed 10 minutes of exercise that did a lot to increase your cardio-fitness, helped to maintain the strength in your arms, shoulders and legs, and increased the flexibility in your joints. If you don’t have a lot of time to work out, try performing these exercises for 10 minutes 3-4 times per week, and you will see and feel a great difference.

Treating Upper Back Pain

gomesee — Sat, 19 Jul 2008 15:17:55 +0000

Upper back pain can be just as painful as lower back pain — but you probably won’t get near as much sympathy. Unfairly, people generally associate lower back pain with physical work, while upper back pain is generally associated with poor posture or sweating over a hot desk all day.

Upper back pain can be caused by many things, and it is true that poor posture is one of them. Lack of exercise is another cause for upper back pain. Upper back pain can result from injury or other trauma to the area, as well. Overuse injuries associated with repetitive motion ..

Source: upper back pain

Cooling Down After Exercise

gomesee — Sat, 19 Jul 2008 15:13:04 +0000

A cooling down period should follow any workout. The simplest way to cool down is to slow down to a crawl in whatever you are doing. If running then slow to a walk, if you are fast walking slow down to a slow but steady pace.

If you abruptly end your workout, your heart continues to send extra blood to the muscles for a while. Because your muscles have suddenly stopped moving, there is no adequate means of sending blood back to the heart.

Your blood can then pool in your muscles with inadequate blood left to nourish your other vital organs.

Source: Exercise

7 Reasons Why You’re Not Losing Weight

gomesee — Sat, 19 Jul 2008 15:08:26 +0000

There are seven reasons why many people—maybe even you—fail to lose weight no matter how hard they try. Fortunately there are seven fixes that can help. Try them today.

Reason 1: You’re thinking short term.

Secret Fix 1: Think long term.

Many people see weight loss as being “for the wedding,” “for summer in my bikini” or “for my high school reunion.”

But weight loss is for keeps, so train yourself in habits that last a lifetime.

When you figure the changes you’re making are for the long term, you’ll make better, more realistic, decisions. Like not banishing everything sweet from your tastebuds.

Perhaps you’ll ..

Source: weight loss

Get Rid Of That Stubborn Belly Fat!

gomesee — Sat, 19 Jul 2008 15:06:03 +0000

There’s more than one type of fat in our bodies (one of them you can’t even see!)–and what you don’t know about them could seriously damage your health When the Flat Belly Diet experts talk about belly fat, it’s important to know that there are actually two different types: subcutaneous and visceral.

Subcutaneous is best defined as the fat that you can see, the “inch you can pinch.” Subcutaneous means “beneath” (sub) “the skin” (cutaneous ), and it’s no secret that this fat resides all over. In some places–your thighs, underarms, belly–it may be thicker than in others, but for the ..

Source: obese