Who needs core training?
Everyone (almost)! Your core muscles are active from simple daily living activities such sitting, standing, walking, and reaching. Any movement that involves lifting, twisting, or balancing relies on core activation. A healthy core will also help power athletic activities such as swimming, cycling, running, throwing, hitting, catching, and rowing. However, if you are recovering from an injury or surgery it is always wise to consult a physician before beginning a core training program.
Why is core training important?
The core is involved in every movement we make, either by initiating or transferring force. Core training will help you build strength, improve stability, maintain mobility, breathe deeply and reduce injury. Core strength allows an individual to generate and maintain force. Stability is critical for any weight-bearing activity and will diminish low back pain with a strong posture. Mobility allows you to remain independent by performing daily tasks that require coordination of various body parts. Finally, it will also promote efficient breathing and lung capacity. The core muscles are connected to the diaphragm, which will allow you to inhale and exhale at your maximum capacity to assist in overall task performance.
One of the most compelling reasons to complete a core-strengthening program as an aging adult, recreational athlete, or sports professional is to reduce the chance of injury. Leeton et al (2004) reported that injured athletes had significantly less strength in the core musculature, especially the hip abductors. Similarly, Hewitt and colleagues (Myer, et al, 2006; Myer, et al, 2005) conducted multiple studies with a focus on the connection between neuromuscular trunk training and knee injury. They concluded that non-contact knee injuries were less frequent in the group of participants that completed a core-training program.
When should I complete core training?
At a minimum, core-training exercises should be completed 2 times per week after, at least, a 5-minute warm-up. However, it is feasible to perform a few exercises during or after every workout session. Ideally, begin your core routine with flexibility stretches, progress to strength and stability exercises and add advanced option when appropriate. Balance the exercises between the three dimensions of the core; abdominal, oblique and lumbar.
What are the options and benefits for advanced core training?
The degree of difficulty during a core workout can be enhanced with minimal equipment by adding weights or balance. Individuals ready for additional resistance could hold a plate above the head, at the forehead or on the chest. Or when completing exercises with the trunk off the ground, such as a hover, plank, or bridge, an arm or leg could be lifted to increase core activity. Arokoski et al (2001) compared abdominal and low back activity during exercises with and without a balance component. The participants completed a bridge exercise with both feet on the ground as well as with one leg lifted. The average muscle activity was at least 20% greater in the rectus abdominus and multifidus muscles with one leg lifted and was 200% greater in the external oblique muscles. These are examples of how exercises can be modified to increase the intensity for individuals with varying levels of experience and strength. Thus a personal trainer or rehabilitation specialist could begin the program with simple isolation exercises as the client or patient gains strength and progress to more integrated, complex variations.
