Making Sense of Core Training

Getting To The Core Of It

Whether you read a health and fitness magazine or watch any healthy lifestyle related show it is almost impossible to do so without hearing something about the importance of core strength. From fitness trainers, to rehab therapists to your general doctor - core training is literally on the tips of everyone's tongues. It looks and sounds like such a simple word, yet to fully understand what "core training" is and which muscles make up the core is a bit complex.

The Core Musculature

As a fitness professional for many years, I have had so many clients approach me and say, "I want to work on my core" as they point to their stomach. While many of the core muscles do lie in that region - it is important to elaborate on the other muscles that make up our core. The core muscles can be separated into two categories - those that are deep and those that are superficial. Many of the muscle names below may be new to you, but I encourage you to embrace this new learning process as you begin to take a stake in the quality of your health and fitness. Through education and knowledge you allow yourself the opportunity to choose to be the healthiest and most fit version of YOU!

The Deep Core Muscles

These muscles function in essence to stabilize the pelvis and muscles close to the spine. These muscles include the multifidus, the traverse abdominus, the internal oblique, spinal erectors, the diaphragm and the muscles of the pelvic floor.

The Superficial Core Muscles

These muscles work with the deep muscles once stabilization has occurred, to support movement of the pelvis and the spine. The primary muscles in this group are the latissimus dorsi (lats), erector spinae, iliopsoas (hip flexors), hamstrings, hip adductors (inner thigh), hip abductors (gluteus minimus and medius), gluteus maximus, rectus abdominus (6 pack), and the external oblique.

Why We Need A Strong Core

When your core is strong you experience improved balance and stability, better posture, less back pain and more functional strength (strength which is used in everyday tasks). Core strength is critical for improving sports performance - whether its tennis, cricket or netball - getting the edge in your game can come down to having a stronger core.

Here's a visual to help: Take a minute to picture a corset that women wore in the eighteenth century. The idea behind a corset was to hold everything snug and tight and to create small waistlines. Now think of the muscles of the core. Core specific work basically creates a corset of muscles that not only protect your organs, but also supports your trunk and pelvis and helps stabilize your hips and spine.

How To Effectively Work The Core Muscles

Any movement that requires your muscles to work hard to balance the body or stabilize the spine challenges the musculature of the core. There are many types of programs and equipment on the market that work the core. So many in fact, that knowing where to start can be a challenge in itself. Let's break it down so you can have an idea of where and how to start.

The number one rule when beginning core work is that you must be consistent and give it proper focus. Adding some type of core training to your regular workouts two times a week will be sufficient to begin to see an improvement in overall core strength. The more time you put in - the greater your returns.

If you are the type of person that prefers a workout that is for a set amount of time and consists of a systematic sequence of movements, look no further than yoga or Pilates mat classes. Both are excellent workouts that involve a focus on the core and can be done at home or in your local gym.

If you are the type of person prefers to "mix it up" start with the below suggestions for getting your core training underway.

One of the best ways to train the entire core is by using a movement known as the Plank.

Basic Plank

Begin in the "plank" position with your hands and toes on the floor as if to do a pushup.
Keep your torso straight and strong with your body in a straight line from ears to toes.
Do not let your back sag.
Keep your head in line with your spine - looking directly down at the floor.
Hold this position for 10 seconds to start.
Over time work up to 30, 45 or 60 seconds.

Advanced: As you get stronger do this exercise on your forearms and toes.

Side Plank

Lie on a mat on your side.
Support your bodyweight with your feet and on your elbow.
Raise your body in a straight line so that your body hovers over the mat.
Keep your back straight and your hips lifted. Engage your abs and hold your entire core tight.
Hold this position for 10 seconds then SWITCH sides.
Increase the duration of the hold each workout working up to 30 or 45 seconds as you gain strength.

Beginner Modification: Do the exercise from your knees. Hold for 10 seconds.

Use a Swiss Ball

If you don't currently have a Swiss ball, look into purchasing one (can be found on the Internet or at Kmart or Target for under $20) as this is an excellent "tool" for training your core. Be sure to choose a ball that is the right size for your height (there are usually size charts online when you buy the ball). Use this Swiss ball for all dumbbell exercises done at home or at the gym.

Anytime you do a dumbbell exercise, whether it is a biceps curl, shoulder lateral raise or chest press, substitute the Swiss ball for a bench. This will challenge your core, as you will have to stabilize your entire body on the ball as you do the exercise.

Seated: If it's a seated exercise - always sit up tall on the ball with your feet placed firmly on the floor. Your knees should be bent at a 90-degree angle.

Lying Flat: If it's an exercise where you would normally lie flat on a bench - brace only your upper back, shoulders and head on the ball with your feet directly out in front of you. Then lift through your core to form a "bridge" with your body to brace you as you do your exercise.

Include these suggestions in your weekly training and you will be well on your way to improving core strength and setting a foundation to build upon in the future.

Fitness and Lifestyle Expert and Owner of KOR PLUS Fitness, Voted 2009's Best of the Best Personal Trainer in the Hamptons, Ms. Galaxy Finalist and Tri- Fitness Winner, Creator of Booty Slide? and KOR+
Rebecca Kordecki

rebeccakordecki.com rebeccakordecki.com
917-628-7258

Yoga Helps Relieve Back Pain

When you are suffering from back pain it is hard to think about anything else. I began doing yoga to relieve my low back pain more than a decade ago and it worked! It helped with my back and many other aspects of my life, so I've been doing yoga ever since.

I am not talking about a slight back ache. I had several herniated disks with severe sciatica running down the back of my right leg. The pain was so bad that I couldn't wear shoes with closed heels, and I limped. Physical therapy didn't really offer much relief and I didn't want to take cortisone injections.

I wanted to help my back heal naturally, so I turned to yoga and never looked back. I want everyone suffering with back pain to discover the same healing power of yoga that worked for me.

Caution: You should not perform these yoga exercises if you are experiencing severe or acute back pain. Please check with your doctor before beginning yoga or any exercise program, especially if your pain is accompanied by other symptoms like numbness or pain and tingling or weakness in your legs.

Low back pain is a significant health problem in the U.S. Did you know that according to the National Institutes of Health (NIH):

Seventy to 85 percent of all people have back pain at some time in their life.

Back pain is the most frequent cause of activity limitation in people younger than 45 years old.

Doctors usually recommend a combination of pain medications and exercise to treat low back pain, but complete relief is often difficult to achieve.

More than one million Americans use yoga, a form of "mind-body" exercise, as treatment.

In an article published in the December 20, 2005 Annals of Internal Medicine researchers compared the effectiveness of yoga, traditional exercise (combining aerobic, strengthening, and stretching exercises), and a self-care plan for the treatment of chronic low back pain. Results showed that after 12 weeks, yoga was significantly more effective than traditional exercise or a self-care approach in improving back function.

"Yoga may be beneficial for back pain because it involves physical movement, but it may also exert benefits through its effects on mental focus," they wrote.

Viniyoga Used in Study

Patients in the study learned Viniyoga, a therapeutic style of yoga that is easy to learn and can be adapted for various body types and fitness levels.

"This study suggests that Viniyoga is a safe and effective treatment for chronic back pain and provides physicians with a rationale for recommending it (and possibly other therapeutically oriented styles of yoga as well) to their patients."

How a Good Yoga Teacher Can Help

Once your doctor gives you the okay, find a good yoga teacher and tell her about your pain and any other medical concerns. Find out if she is certified and what kind of yoga she teaches.

An experienced teacher with a background in Viniyoga, Iyengar, or Anusara yoga should have the training required to respond to your physical limitations creating gentle yoga exercises to safely stretch and strengthen your back.

Why Yoga Helps

One of the essential principles of back care is to create balance by developing strong yet flexible muscles, something yoga for back pain is designed to do. Most people, especially those of us living sedentary lives, have certain muscles in our bodies that tend to be tight and others that are weak, creating imbalances and pulling our spine and joints out of alignment. So, the focus will be to stretch and increase flexibility in some areas, while strengthening others.

For example, tight hamstring muscles (in the back of the thighs) and hip flexors (in the front of the thighs) can contribute to low-back pain so poses that stretch these muscles are important for overall back care.

How Yoga Helps with Back Pain

-Strengthens and stretches the back muscles

-Helps lengthen the spine and create more space for the discs between your vertebrae

-Improves posture leading to diminished pain

-Increases flexibility in your shoulders and hips, decreasing demands on your back

-Increases blood flow to muscles and joints, allowing nutrients to flow in, and toxins to flow out

-Increases blood to the spongy discs between the vertebrae and spinal muscles

-Improves body awareness, making you more conscious of movements that may contribute to the pain

Martha McKinnon is a health coach and yoga instructor who believes that eating great & losing weight can be simple & delicious. If you are tired of struggling and are ready to love yourself to health & happiness, she can help. Her websites include simple-nourished-living.com simple-nourished-living.com and nourishing-yoga.com nourishing-yoga.com.

The Personal Benefits of Meditation and Yoga

There would be little point in practicing meditation if it had no benefits, but from my own limited experience, the benefits of meditation are numerous. I can only imagine what benefits will be obtained by those who have practiced meditation more regularly, and with more expertise, over a longer number of years, than I have.

Before listing some of my own personal benefits, those that have been clear to me through experience, let us just consider meditation itself. Meditation is a powerful spiritual practice, and the regular act of meditation can help a great deal in one's spiritual development. Through the practice of meditation, the person meditating is able to focus on each part of his or her body, something I learnt in my first yoga lesson. Simply by doing this, a great level of relaxation can be achieved, which has the potential in providing many health benefits.

Meditation has been used since ancient times, especially in Eastern cultures, which tend to be more spiritually aware than the rest of us. Holy men and mystics, psychics and occultists, spiritualists and alternative therapists, have long understood the amazing powers of meditation. Since the 1960's and the Beatles' indulgence in Transcendental Meditation in India, more and more people have come to appreciate the powers that meditation can bring to our lives, whether spiritually, physically, or psychologically.

Benefits of Meditation I Have Experienced

My first "formal" experience of meditation was in yoga lessons, which I started at a time shortly after some major emotional upheavals in my life. It is not something you can really imagine fully without experiencing, which may be why many people dismiss meditation as some weird practice of Eastern mystics. In fact, meditation could not be more natural.

Interestingly, the yoga class I was in a few years back was sponsored by the British National Health Service, and was for people with some physical limitation which prevented them from practicing full yoga exercises. Being limited to some extent by spine and hip degradation, caused by Ankylosing Spondylitis in my youth, I could not do the full range of yoga exercises. I was therefore delighted to find this class existed in my own little town. I was the only one under 50 years of age in the class, and, unsurprisingly, the healthiest looking and feeling. To most people I seemed "normal"; it was only when it came to bending my spine and at the hips that any problem would be seen.

I can still, some 7 years later, recall leaving that first lesson, after a final 30-45 minute relaxation/meditation session. I felt a totally different person, in tune with every part of my body and totally relaxed in every way. It was as if I had been transported to a different land, when in fact all I had been doing was communicating with my inner self and each part of my body, to achieve the desired state.

I felt the health benefits after every session, and ever since then I have used yoga style relaxation techniques and meditation to:

1. Bring down my blood pressure from its "high normal" level.

2. Bring more calmness into my life.

3. Increase self awareness.

4. In conjunction with setting personal objectives, help me achieve goals.

5. Help me feel in control of my own existence.

I know that meditation, even with my limited training and ability to perform it, will always be in my health and personal achievement armoury. Sometimes, too, I think back to those mostly elderly people who attended the same yoga class. Aged 60-80 plus, they were all suffering from some chronic disease. One I remember had Parkinson's Disease, and as long as she was strong enough to get to the lesson, she would be there every week, and claimed it helped her considerably.

So, my personal experience of the benefits of yoga, and what was guided meditation, go beyond my own direct experience, and into the experience of a class of chronically ill. Everyone in that class felt benefits; none attended for any social need, as there was no time for idle chat.

Finally, a few years back my son went on a 6 month trek around India, and throughout that time assured me not to worry about his blood sugar level, because of his lack of control over his diet there. He told me that, even with the imperfect diet, he had no trouble controlling his blood sugar level, as he could now do so through meditation. Even without my own direct experience that would have been enough to convince me that meditation could play an important role in health, and that it was indeed possible to use meditation to communicate with every part of the body.

This meditation and yoga [routes-to-self-improvement.com/Meditation.htm] article was written by Roy Thomsitt, owner and part author of the Routes To Self Improvement web site, where you will find other articles on topics such as Transcendental Meditation [routes-to-self-improvement.com/Transcendental_Meditation.htm] and routes-to-self-improvement.com/Yoga_Obstacles.htm yoga obstacles.

Become a Certified Yoga Instructor - Training Options

Alyssa began dealing with chronic back problems after the birth of her daughter. Her pain was so intense, she was unable to embark on a post-baby weight loss program as she'd planned.

Subsequently, she was unable to return to her pre-pregnancy weight. Within months, Alyssa had gained five more pounds. More weight put more stress on her back. Her worsening back problems prevented her from exercising. Alyssa began to feel depressed and anxious. In desperation, she visited a chiropractor who began treatments to alleviate her pain. He also suggested that Alyssa would benefit from doing regular yoga.

To her delight, Alyssa's health improved dramatically after she began yoga classes. Not only did her physical symptoms diminish, her mental health experienced a tremendous boost. Within a year, Alyssa had not only returned to her normal weight, her back pain was gone.

Alyssa was excited about the changes in her life brought about by yoga. So much so that she began to contemplate becoming a certified yoga instructor. Before having her daughter, Alyssa had felt that her current career had reached a dead end.

After returning from maternity leave, she felt more than ever that a change was in order. She had gained so much from her yoga classes that she wanted to share that experience with others. However, since she'd only been back at work a few months, Alyssa knew that taking time off to take a yoga instructor's course would be impossible. But unwilling to give up on her new dream, she began to investigate alternative plans.

She soon discovered that she could become a certified yoga instructor through a home-study course. Though studying yoga at home sounded unusual at first, she knew that was her only alternative. She wondered if she would be able to get the same quality of instruction in a home study as she would in a classroom. She worried that not having a live teacher to demonstrate things like the yoga positions would make it harder to learn the material.

However, Alyssa was still determined not to give up on her dream. So she began comparing home study courses for yoga instructors. She realized that there were more home study training options than she had expected. In fact, the number of courses available was almost overwhelming. How would she choose the right one? She asked herself what was most important to her in an instructor training course. Once she developed her criteria, she hoped it would be easier to narrow down her choices. Alyssa looked for qualities such as:

* Comprehensive written material that is easy to understand. It should include the principles of yoga, as well as anatomy and kinesiology training.

* DVDs with clear, simple to follow demonstrations of positions and techniques.

* Information on how to teach yoga, not just how to do yoga.

* Affordability. Having a baby meant more expenses than ever before, and her money had to stretch as far as possible.

* Flexibility in completing assignments. With a new baby and a job, she would need it!

She knew that it was important to find a program with access to an instructor. After all, there would be times when she would need to clarify things that she didn't understand. She also knew that having an instructor would help motivate her to complete the course. She was baffled to find that many home study courses did not include access to an instructor at all. Others offered only limited access. Feeling that support was critical to her success, Alyssa decided she wouldn't settle on a course unless it offered unhindered access to an instructor.

Her determination paid off. She was able to find a distance learning course that met all of her criteria. In fact, it offered more than she'd been seeking. The home study course that she settled on covered business training, something that most others she'd looked into did not. Not only would Alyssa become a certified yoga instructor, she would have the ability to run her own yoga business.

One year later, Alyssa had quit her old job and was teaching yoga at a local fitness center. She was working closer to home and able to spend more time with her daughter. Instead of coming home from work tired and stressed out, Alyssa came home calm and relaxed. Her new job was better than she'd ever dreamed. Plus, she knew she was a better mother because of it. She even hoped to start her own fitness business one day. Grateful that she had been choosy when searching for a home study course, she knew she had made the right decision in becoming a certified yoga instructor.

© Copyright 2008 - Paul Jerard, CG / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. aurawellnesscenter.com aurawellnesscenter.com He has been a certified Master Yoga Teacher since 1995. To receive a Free Yoga e-Book: "Yoga in Practice," and a Free Yoga Newsletter, please visit: yoga-teacher-training.org/index.html yoga-teacher-training.org/index.html

Yoga Instructor Training - The Gateway to Your Passion For Life

Have you thought about how to become a Yoga teacher? Do you envision a brighter future, living your passion, and doing work that you love? Who wants to work at a dead end job for life? How many people can say they truly live their lives with passion? Let's look at these questions a little deeper and live our passion.

There are many options to consider when deciding to choose onsite, or online, happinesslifetime.com Yoga teacher training courses. It is very beneficial to get professional advice about marketing and business, which is specific to Yoga, as well. You could spend hundreds or thousands, depending on the type of training you select.

Taking action toward your goal is the first step. It may require saving, studying, or taking a stepping stone that is affordable now, and can be expanded upon, at a later time. Education is never wasted. Our life experiences may be filled with joy and pain, but we learn from both. We learn to take calculated risks to maintain our survival and suppress our inner fears.

Regardless of which type of Yoga teacher course you decide on, your life path will change during the training, and after you graduate. Your self-confidence and self- awareness will expand in many directions. When your mind is open, new ideas will gravitate toward it. Much like gravity, new ideas have always been around you; but your mind has the ability to open or close the flood gates.

If you envision a happy life, of living your passion, it will eventually come to you; but it helps if you move toward your objective at the same time. For many people, life is a rut, and their jobs are seen in the same light. This makes any objectives appear to be impossible to reach.

Anyone who firmly believes they deserve less will settle for less throughout life. Why do people continue to work at jobs they hate? The two most common answers are - survival and internal fear of the unknown. Yes, we need jobs to survive, but not if our jobs eventually kill us.

Life is not an endless struggle, when you follow your passion every day. You do not mentally equate work with doing something you love (following your passion). You can follow your passion toward any objective, and be grateful for the experiences you encountered on your journey.

? Copyright 2010 - Paul Jerard / Aura Publications

Paul Jerard, E-RYT 500, has written many books on the subject of Yoga. He is a co-owner and the Director of yoga-teacher-training.org/index.html Yoga Teacher Training at: Aura Wellness Center, in Attleboro, MA. He has been a certified Master Yoga Teacher since 1995. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: yoga-teacher-training.org/index.html yoga-teacher-training.org/index.html

Does Yoga Offer Any Health Benefits?

Yoga has been practiced by ancient mystics and philosophers for thousands of years. Most people who hear the word yoga immediately think that this particular activity is simply a way to increase flexibility. In reality however, yoga offers so many more health benefits. Aside from its weight loss properties, yoga is also known to offer certain preventative medicine properties.

People who undergo regular yoga training can expect to see health improvements in the following areas: balance, back pain, bowel function, lung capacity, weight loss, psychological health, cholesterol levels, bone strength, and menopausal symptoms. A yogi, which is a reference to someone who does yoga, can also experience reduced joint pain, increased stamina, and greater overall strength. Certain other studies have shown that people who are involved in this particular physical activity can benefit from improved sleep. So as you can see yoga offers medicinal benefits far beyond flexibility. Therefore, the next questions we may ask are "how can I get involved" and "what do I need to get started?"

Well, there are different ways that you can become a part of the yoga community. You can either try it on your own or with a group of people. When trying yoga on your own you will need to purchase a rubber mat and an instructional video. Once you have purchased the necessary equipment, the beginner's video will lead you step by step through the process. However, if you would rather make yoga a more social event, the gym might be the place for you. Almost all gyms currently offer yoga classes for beginners as well for the experienced individuals. In this case you may not have to purchase the rubber mat; all you are responsible for is the monthly gym membership. So if you ever wanted to improve your overall health or simply lose weight and increase flexibility, yoga is the activity for you!

Lyla Feldman writes about health and fitness. Some of her favorite passions include writing about skinnygazelle.com energy drinks and liporidpm.com natural sleep aids.

Why Puppy Training Videos Are Effective

Are you one of them who have bought the puppy training video? Well many people have believed that the program is meant for puppies and hence tried their best to get their puppies to sit and watch the video. They have resorted to every possible trick in the book to make this happen, believing that their puppies can train themselves easily by watching the video. Little do they know that what they are attempting is next to impossible thing.

Well it doesn't take too long for the true to dawn on the people that the videos are meant for them to watch and train their puppies and not that their puppies will watch and learn it by themselves. These are the same like the exercising or other videos that teach you meditation, yoga etc.

Just by watching videos you cannot grow muscles. To grow muscles and a six pack body, you have got to work out daily with the strict discipline and diet as taught in the video and only with the hard work will you grow your muscles and fit body.

Similarly you use the puppy training video to train your dog. First watch the video and understand the techniques given. Use them to train your dog every day with strict discipline and regularity. In no time your puppy will learn and imbibe the training.

Can't understand how puppy training video can work so effectively to train your puppy? Let's tell you how and why:

The training is built in stages with basic steps in the first lesson. Like the babies who first learn to sit up, crawl, stand and then walk, here puppies too take similar basic steps and familiarize themselves first with the training task. You will be taught to train the puppy in basics first and then adopt advanced training in the next stage.

The video first begins with basics of getting the puppy to recognize and accept commands. The puppy has got to first learn to obey and accept basic commands to sit stand and walk, stop etc. Once he has mastered these and is obedient, you can go to the next task of training him on safety, attack, toilet training etc.

You have little time during the day time to take your puppy to a training school, in which case puppy training video comes in handy for you can watch and train your dog at your convenience.

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