The Core: Misunderstood or Misinformed?
The core is probably one of the most misunderstood systems in the entire body. It’s way more than just your ironing board! With 29 muscle attachments in your core and even more muscles that run throughout, it’s essentially where movement begins! If it weren’t for your core, you would walk around looking like Mike Wazowski from Monsters Inc. A giant green ball with legs. Yikes.
Now For The Deep Dive. Your Core Is Broken Down Into Two Systems:
The Stabilization System:
-Protects the spine
–Support spine, pelvic and hip complex.
–Responds to breathing and movement.
The Movement system:
-Center piece of functional movements
-Foundation of movement
Your core also acts as an anti-movement system which prevents extension, flexion and anti-rotation. If you train your core efficiently and properly – DEEP BREATHES, hold those contractions, speed up those movements – , you will build out the most efficient core.
Why Is This Important?? People tend to go hard with the typical ab routine, crunch after crunch. The hard truth: sit ups and basic crunches won’t get you far. Along with conventional training, people are wasting time emphasizing on fast movements and as many reps as possible.
You really need to put more emphasis on stabilizing those deep inner muscles that surround your core! Why you ask? – They are in charge of supporting, stabilizing and protecting your spine, pelvic and hip complex.
Building an efficient core and strong abdominals does not happen overnight. Stay away from misinformation promising you quick results. Really understand the core and how to build it properly:
Commitment. Hard work. Consistency. Determination.
Training one before the other can actually lead to injuries, improper movement, muscular imbalances even discomfort and pain.
If you are dealing with low back pain or muscular imbalances you tend to activate your core muscles less and have less stabilization for other movements. strengthening those deep inner stabilizing muscles in your core that helps to protect, support and stabilize our spine, pelvic and hip complex.
Start with deep breathing exercises and lengthened contractions to help realign imbalances and postural complications. Strengthen deep inner muscles with a more lengthened contraction where we are holding the contraction for a longer period of time so those muscle fibers are firing on all cylinders.
Mission control we are a go on launch..
When exercising or doing any type of contraction movement, it’s typical to always exhale during exertion. When you perform the contraction you breathe out and when you release the contraction you breathe in.
When you perform a squat you move with the resistance to breathe in and when you go against the resistance with force you are breathing out. It’s a very important aspect of training. You want to make sure your breathing properly because it can cause some problems like hernia, blood vessel strains and high blood pressure.
Take a walk up a hill and continuously breathe through stomach and draw belly button into your stomach. Muscles need oxygen to perform efficiently and effectively so breathe!
-Practice breathing through your diaphragm.
-When inhaling take your belly button and push it back into your spine when you breathe, your abs will start to contract.
Adding Military Fit Functional Training
High intensity interval training is defined as your maximum effort to achieve muscle fatigue and maximum oxygen use in a quick burst of exercise, followed by low intensity exercise. In order to burn fat continuously we want to reach our V02 max, which is the highest amount of oxygen consumed by your body during exercise. It will also help boost metabolism for a longer duration and build lean muscle faster.
Military Fit functional training is one the best ways to get in shape and burn fat using high intensity interval training. When Incorporating Military fit functional training into your workout, you will be able to
Increase metabolic rate
Increase muscle building
Muscle retention during fat loss
Increase Calorie Burn During And After Workout
Regulate Hormone Production
This type of training is efficient and can give your body both anaerobic and aerobic exercise.
This means you will be building muscle and increasing your need for oxygen. It’s the best of both worlds, giving you more endurance and strength. HIIT is also great because it produces more oxygen in the body, and when we have more oxygen in the body we burn extra fat. This will enable you to see great results with this type of training including your core workouts
This type of training will also help boost HGH, which is a muscle building hormone that can help with your strength, insulin sensitivity and increase muscle growth.
During the longer contractions it’s imperative you are breathing through your stomach and keeping the abdominals contracted and pushed back towards your spine. After you really activate your deep core muscles, then add movement to help strengthen the core.
Then move into Faster controlled movement to really build out the core and strengthen it to its maximum potential. The best part about this is you don’t need any fancy equipment to build your foundation.
You just need to understand how your core ultimately functions. The best part, a great core requires no gym at all! can be done in the comfort of your home or outside.
Build your core and hit the floor!!
Once you build your core out efficiently you will notice a HUGE difference in your strength, functional movements and posture.
Guaranteed, you’re going to experience increased mobility and less pain in your lower back.
Benefits of this core training:
- Better range of mobility
- Helps reduce the risk of injury
- Helps reduce the risk of back pain
- Stronger foundation to support your other movements(squats,deadlifts and presses)
- Helps realign your muscular imbalances and induce proper posture
- Stronger abdominals and obliques(inner and outer muscles)
- More functional breathing habits(breathing in through your stomach)
- Increased activation and stabilization, endurance of deep inner stabilizing muscles
- Increased PR’s for squats, deadlifts and presses.
- Improved athletic performance
- Improved active lifestyle (hiking, rock-climbing, surfing)
This Training program is going to be available next month in our membership area.
Get back to the basics and build the strongest foundation to support your active lifestyle or new fitness journey.