Core Strength Training: Core Exercises

This article is devoted to the second component of the four critical areas of exercise training for dedicated athletes. We’ve covered flexibility and are moving on to core strength training. As a reminder, the four physical training components designed to increase speed, size, and power in athletics and include (1) flexibility (2) core strength (3) explosive movements, and (4) the strengthening of the posterior kinetic chain. Combining these components with a sound upper body strength routine will give you an edge on the court, the field or the ice. Let’s discuss the importance of core strength training in athletic conditioning.

Core Strength Training – Significance

Engaging in regular, consistent core strength training movements offers many benefits: it helps an athlete avoid muscular-skeletal pain and injury (particularly of the neck, hips and back); improves body control and stability and tones muscles involved in flexibility and balance. The importance of training your whole core is catching on fast…adopting a sound core strength training workout means engaging all of the muscles encasing your torso, from your shoulders to your thighs. Many fitness experts believe that, on its own, core strength training should be a separate workout component, alongside flexibility, cardiovascular and general resistance training movements. The most misunderstood fact around core strength training is that performing a few sets of crunches (and ignoring the back) does the job. Though research studies connecting core strength training to enhanced performance is in its youth, if you participate in a well-structured core strength training routine twice weekly, don’t be surprised if, after a few weeks, you can shave a full mile-per-hour off your running time.

Exercises that strengthen core muscles involve stretching and balance routines. They are a foundation of the basic fitness principles of dance, yoga and Pilates. Unlike traditional resistance exercises, core strength training does not require large pieces of exercise equipment. Core strength training requires a mat, possibly a stability ball and/or Bosu trainer but these accessories are not required. It is much more important that you are able to focus and perform the movements slowly, to your tolerance, using care not to overload your back. You must concentrate on your muscles and maintaining your balance. Your mind cannot be ‘elsewhere.’

Core Exercises – Considerations

Gym warriors that consider themselves ‘advanced’ exercisers should start basic. Having a strong upper body and breezing through daily runs doesn’t necessarily mean you have a taut core. Many traditional strength training exercises are ‘forward’ directed (such as lunges and bench presses). Overdoing on these contributes to imbalanced muscular development or underdeveloped back muscles (from shoulders to the buttocks). By balancing out your strength, you can improve your posture, correct imbalances and breeze through functional movements (everyday activities) with a level of comfort and ease you didn’t have before.

In addition to engaging in a series of core strength training movements (for your front and back torso), you can enhance core strength by tweaking traditional strength training exercises. For example, instead of using a bench for stability while working your upper body (chest press with dumbbells), use lighter dumbbells and perform them on a stability ball with the ball supporting your upper back and neck. Keep your body in a ‘bridge’ position with your knees bent at a right angle, feet flat on the floor and pelvis elevated to be even with your chest. The focus of this article is on explaining the importance of core strength training. In the future, look for a sample core strength training routine for beginners. Examples of core strength training movements include bird-dogs, lateral pillar bridges (side planks) and planks (with hands on the mat under your shoulders) with alternating arm extensions. Stay tuned for part three – explosive movements!

Snacks part 2: Best low calorie snacks

Now that we have taken a look at the best low-calorie dairy snacks, it’s time to move on to part 2: Best low-calorie crunchy snacks. Let’s review the basic criteria for a ’healthy’ snack? Keep the following in mind when choosing your snacks:

• Offer between 100 and 200 calories
• Are fat-controlled (unless it’s heart-healthy unsaturated fat), providing 0 g trans fats and 3 g saturated fat or less per serving
• Are relatively low in sodium; strive to limit the sodium in your low-calorie snacks to 400 mg or less
• Are nutrient-rich: a good food source of protein, dietary fiber and/or key vitamin and minerals (such as iron, vitamins A, C or calcium)
• Offer a little something extra: are available in calorie-controlled portions, contain no high-fructose corn syrup and little added sugar; are gluten or lactose-free, have added omega-3 fatty acids, etc…

These snacks are all about convenience – they are widely available and take no preparation time/work. Another benefit of these snacks is that they are all healthy for a vegetarian/vegan.

Snacks Part 2: Top 3 low-calorie crunchy snacks

Crispy snacks: Best pick

• Popcorn, Indiana Sea Salt Chip’ins: ‘Popcorn’ chips are the hottest new snacks in the chip aisle. They are made with simple, all natural ingredients: corn, sunflower oil, and sea salt. They are ‘popped’ instead of baked and have an extra crispy texture. These crunchy snacks are whole-grain based and gluten-free. They come in a variety of other flavors, such as Classic BBQ and White Cheddar. A 1-oz. serving of the Sea Salt Chip’ins provides 120 calories, 2.5 g fat, 0 g saturated/trans fats, 22 g carbohydrates, 2 g protein, 1 g dietary fiber and 230 mg sodium. For an extra nutrition boost, make a homemade salsa for dipping with diced tomato, red onion, jalapeno or Serrano pepper, lime juice, chopped cilantro and a dash of pepper, sea salt and cumin (optional) to taste.

Nutty snacks: Top choice

• Blue Diamond Oven Roasted Almonds: These oven roasted almonds come in many flavors, sweet flavors, such as butter toffee and cinnamon brown sugar and savory flavors, such as plain and sea salt. Nuts, in general, make for healthy snacks. A 1-oz. serving of the sea salt oven roasted almonds provides 170 calories, 15 g fat (only 1 g saturated fat), 5 g carbohydrates, 6 g protein, 3 g dietary fiber and 135 mg sodium. In addition to being naturally (nearly) sugar-free, these almond snacks are nutrient-rich. One serving is a good/excellent source of vitamin E, riboflavin (B2), phosphorus, copper, magnesium and manganese.

Protein-rich vegan snacks: Nutrition beyond compare

• Steamed or boiled soybeans (in the pod) with sea salt: this snack only takes a small amount of preparation. You’ll need 1/4 lb. fresh soybeans or 4 ounces frozen (bagged); Kosher or sea salt and rice crackers (these make a nice accompaniment). In a pot of boiling water, add the soybeans and cook until they are bright green (about 5 minutes). Drain and refresh in cold water. Sprinkle with salt and serve with a couple of rice crackers. A 1-cup serving of prepared soybeans (without salt or crackers) provides 189 calories, 8 g fat (only 1 g saturated), 16 g carbohydrates, a whopping 17 g of protein and 8 g dietary fiber (roughly 1/3 of your daily requirement) and 7 mg sodium (naturally occurring). Soybeans are nutrition superstars. In addition to being an excellent source of omega-3 fatty acids, they are high in iron, magnesium, copper, manganese, zinc, potassium, folate, vitamins C, K and others…you can’t go wrong with soybeans as snacks are rarely this naturally nutritious!

Functional training: 2012 fitness trend

There are quite a few new ‘buzz words’ and key trends in the fitness industry. One of the most talked about this year is functional training, also known as personalized functional training. Unlike many ‘fitness fads,’ functional training has been a continually growing trend originally used by physical therapists for years. A physical therapist, working with a client that suffers from a chronic injury (knee or back) needs to be shown creative ways to exercise without aggravating their condition. These exercises should help the client not only strengthen the target and surrounding muscles through force-resistance, but improve how the client performs everyday activities, such as bending, squatting, reaching and kneeling. After all, this should be a main motivator behind smart strength training.

Functional Training: What is it?

Functional (strength) training involves performing work against resistance, like your own body weight or resistance bands, in a way that the improvements in your strength directly enhances your performance of everyday activities, or those that are a part of daily living. The desired result is that these activities are easier to perform. Think of functional training in terms of moving through a series of smooth, rhythmic motions in the three cardinal planes of movement (frontal, transverse, and sagital). A frontal exercise would be a forward lunge, a transverse exercise would be a side leg lunge and a sagital exercise would involve bending or twisting in the core area.

Some of the movement activities you may perform (routinely) during the day include walking, running, jumping, reaching, lifting, bending, pushing, pulling, twisting and turning, climbing and lunging. functional training is all about transferring the improvements in your strength gained (in one movement) to enhance the performance of another movement. Functional training affects and involves your entire neuromuscular system. Another goal of functional training is to enhance the coordination and relationship between your nervous and muscular systems.

The difference between regular personal training and personalized functional training programs (some boot camps and Crossfit programs) in that the client does not perform movements until he/she is ready to handle it. It is an alternative option to the standard one-size-fits-all approach to fitness training. A client is screened and assessed by a certified personal trainer to observe his unique movement patterns, and then a very individualized, appropriate fitness program is designed for that individual. The program is designed according to the client’s current fitness level using a series of ‘purposeful’ exercises.

Depression: Foods that Fight Depression

Depression is a serious condition and should be treated/diagnosed by a qualified health care professional. If you are struggling with mild depression, particularly seasonal affective disorder (SAD), look to your diet. Did you know that nutritional deficiencies can increase your vulnerability to mood changes and mild to moderate depression? Certain nutrients, such as carbohydrates, vitamins and minerals, found in healthy foods, can alter your brain chemistry, which plays a large role in your overall mental health. In addition to complex carbohydrates, certain B-vitamins, iron and omega-3 essential fatty acids are all important nutrients in your quest to help alleviate mild depressive symptoms.

Depression: Recommended Foods, Food Groups and Nutrients

Complex carbohydrates -pasta, potatoes, whole-wheat bread, cereal and brown rice contain tryptophan, an amino acid that converts to serotonin in the brain, a chemical that helps regulate mood, appetite and sleep. Elevated levels of serotonin in the brain are associated with happiness and a positive mood, not depression. Try starchy, root vegetables as well such as turnips, sweet potatoes, rutabagas, corn and squash.

Iron- iron deficiency symptoms are not unlike those of mild depression: an inability to concentrate, feeling sluggish/irritable and fatigue. Make sure you consume foods rich in this important trace mineral. Good food sources include lean meat, fortified cereals, prunes and other dried fruits, seafood and dark green veggies.

B-vitamins- Folate (vitamin B9) and vitamin B6 are essential for producing a class of brain chemical messengers that influence behavior, one of which is serotonin. Eat plenty of vitamin B6-rich foods, such as fish, poultry, bananas, nuts, potatoes and whole grains. Folate deficiency can contribute to depression. Think ‘greens and beans,’ and concentrate on fortified cereals, broccoli and spinach and orange juice for folate. Keep in mind that cooking destroys folate.

Omega-3 fats- those that consume oily fish, such as tuna and salmon, regularly have particularly low rates of depression. All seafood contains some omega-3 fats, a class of polyunsaturated fats necessary for the health of both the cardiovascular and nervous systems. Omega-3 fatty acids in fish also trigger the production of serotonin. Non-seafood sources of omega-3 fats include walnuts, flaxseeds and canola oil.

Fig Nutrition Facts

Q: What is the succulent fruit of the ficus tree?
A: The fig of course!

The fig is actually not a fruit but a flower that has inverted itself, producing an edible, sweet, chewy, seed-filled flesh. If your only exposure to or taste of a fig is via a “newton,” (aka cookie) then you’re missing out on one of the world’s healthiest and tastiest fruits!

Cleopatra’s favorite fruit, the fig, originated in western Asia. Figs are thought to have been introduced to the U.S. by a Spanish missionary in the late 1500′s. The nutritional benefits of figs are astounding. Figs are low in calories, delicious, a good source of dietary fiber and contain vitamins and minerals such as potassium, vitamin B6 and manganese. They are rich in disease fighting phytochemicals (flavonoids and polyphenols).

A fig can be eaten both fresh and dried and are primarily grown in California (where they are known as ‘mission’ figs). There are over 100 varieties of figs that vary in texture, color, flavor (slightly) and size.

Fig Calories, selection and preparation

One fresh fig (2.5″ in diameter or about 64 grams) provides only 47 calories, 0 g fat and 2 g dietary fiber. California figs are in season June through September. Beware: a fresh fig is one of the most perishable fruits (meaning they go bad fast). Purchase yours two days maximum before you plan to eat them. Choose figs that are plump and tender but not mushy, have firm stems and are bruise-free. Avoid figs that have a sour smell. Choose those with a mildly sweet scent.

Wash fresh figs before you eat or cook them under cool water. Gently remove stems before wiping them dry. You can simply pop dried figs right in your mouth, use fresh or dried figs in recipes (below) or simmer them in water/fruit juice for a few minutes to make them plump and juicy.

RECIPE
Fig and Arugula Salad with Parmesan
Ingredients

2 Tbs minced shallots
1 1/2 Tbs balsamic vinegar
1 Tbs extra-virgin olive oil
1/4 tsp salt
16 fresh figs, each cut in half lengthwise
6 cups trimmed arugula (about 6 ounces)
1/4 tsp freshly ground black pepper
1/4 cup (1 ounce) shaved fresh Parmesan cheese

Directions:

Combine the first 4 ingredients in a large bowl; stir well with a whisk. Add figs; cover and let stand 20 minutes. Add arugula and pepper; toss well. Top with cheese. Serve immediately.

Nutritional Facts for Fig and Arugula Salad with Parmesan
(per serving): 152.7 calories; 32% calories from fat; 5.7 g total fat; 5.5 mg cholesterol; 253.2 mg sodium; 371.6 mg potassium; 24.1 g carbohydrates; 3.8 g fiber; 16.8 g sugar; 4.4 g protein.