You may feel that because you can perform 200 crunches, 150 pikes or 100 leg lifts with a medicine ball between your feet you have a well-developed core. Not so. What you have is a core with great muscular endurance but that is only one component of a well-developed synergistic core.
Proper core training includes muscular strength, muscular endurance, energy transfer and motor control. Without these four components your core is not balanced and is performing sub maximal. You are losing strength in all your daily activities as well as any sport you may participate in.
Proper core development is paramount to maximizing your potential and efficiency of motion, not just for sports but for all your daily activities. Proper core training requires that you train your core not just in a unidirectional manner but also in a multidirectional fashion such as it is used in every day living. The entire core must be trained each session, not just certain muscle groups. Synergism is all-important in core training to eliminate imbalances between the many muscle groups increasing coordination while decreasing reaction time.
So when and how should you train your core?
When depends on your level of fitness. Beginners, less than three months training, should train their core no more than once or twice per week. More advanced trainers, with up to two years of training; three to four times per week is sufficient. For the elite athlete the core may be trained every second day varying the intensity with each session.
For most of us the core should be worked using smooth continuous motions. Any speed or ballistic drills are reserved for the elite athlete only.
It is important to seek out a PROFESSIONAL TRAINER to design a core conditioning program geared to YOUR specific needs and level of fitness. Proper body alignment and execution of technique is important for your safety and continual progress. Core training on a few machines at the gym or performing some crunches and back extensions at home is NOT sufficient and may be doing more harm than good. When following a proper core program you will notice results immediately.
So how long does all this take if you have to train your entire core each time? The answer may surprise you. Your entire core can be trained effectively in TEN MINUTES. That’s right, there are no excuses. A better quality of life can be had for as little as ten minutes a day a couple of times per week. Make the decision to start today. You are worth it!!
For tips on core development or effective programs drop me a line. I’ll be happy to discuss your concerns. Email me at premierblueprints@gmail.com
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