Core Exercises - Why Are They Essential?

Core exercises are often misunderstood. Find out why you should do them, and why you need core strength and stability for any activity.

 Core exercises are vital in protecting your spine. Whether it's from everyday activities (e.g. lifting, twisting, bending) or sports performance, and crucially for you everything in-between.

Forget about linking core workouts with 6-pack abs. For those you need fat burning exercises. Get used to associating core exercises with your spine. That's how you'll get the best out of them.

Your core consists of your abs, back and pelvis. Why should you evenly strengthen all parts of your core?

Here are the 2 main reasons:

1) Avoid injury and back pain.. There are loads of reasons why we get back pain (see your doctor before any exercise for back pain). But most back pain is caused by muscle imbalances.

Weak lower back muscles and strong abdominals commonly lead to injuries. Combined with weak upper back muscles, you're prone to poor posture. Even worse if you're heavily overweight.

2) Improve your performance in ANY activity.. Your every movement is stabilised by the core muscles. No matter what sport or exercise you do, a strong core will give you that extra edge.

The stronger your core is, the better control you will have, meaning a higher quality and efficiency of that movement. Simply put, it'll be safer and easier to move your arms and legs faster and with more power. That equals better performance.

Core Exercises:

There are loads of exercises that work each part of your core separately. But to get started, do core exercises that work a combination of your abs, back and pelvis.

Your focus is on finding those deep core muscles, with subtle movements. Move on to more specific (and challenging) back and ab exercises, once you have control of these:

Deep Muscle Contraction..

Lie flat on your front and relax.
Keeping your back and hips still, lift your stomach up towards your back.
Focus your mind on the deep muscles.
When done correctly, this is a very small movement.
Hold for 5 seconds and relax.
Repeat 5 times.
Progress by holding it for longer each time, aim for 2 minutes or even longer.

Once you're used to this movement, practice it wherever you are (lying, sitting or standing). During everyday activities (e.g. standing in a queue), or even during other exercise (e.g. riding your bike).

That small movement is the basis of all your core exercises. Always focus on first contracting your deep core muscles, then initiating other exercise movements.

Plank..

Place your forearms flat on the floor and clasp your hands (create an upside down V-shape).
Lift your body so that your forearms and feet take the weight.
Focus your mind on the deep core muscles.
Aim for a straight line between your neck and ankles.
Hold for 5 seconds and relax.
Repeat 5 times.
Progress by holding it for longer each time, aim for 1 minute or even longer.

 

 Bridge..

Lie on your back, knees bent and feet flat on the floor, arms by your side.
Lift up your hips, let your shoulders and feet take the weight.
Aim to keep your feet below your knees, and a straight line from shoulders to knees.
Hold for 5 seconds and relax.
Repeat 5 times.
Progress by holding for longer each time, aim for 1 minute or even longer.

You'll feel the pressure in your lower back and bottom. Focus on working your whole core to keep your hips up. Never take the weight on your neck.

Core exercises are essential for everyone, of any age and any fitness level. There's no better prevention for back pain. Do a variation of general core exercises, and specific back and ab exercises, and you'll really FEEL the difference

Learn how you can Jump Higher

Learning how to jump higher will help you in more than one way. There are lots of exercises that will help you increase your vertical leap, all you need to do it find a workout that suits your needs. You should realize that no two people are build the same way, find something that works for you.

If you are a person who is into sports, jumping higher is a huge asset and knowing how to increase your jump can be a valuable tool to you. It doesn't matter if you are a basketball, baseball, or football player, increasing your vertical leap will help you improve your game by leaps and bounds. If you take the time to learn how to jump higher, you will not only increase your vertical jump, but it will help you improve your overall agility. This will make a huge difference in your performance as an athlete.

One of the ways to help you start to jump higher is by including power training and strength training as well. Strength training will build the muscles in your legs and calves to increase your vertical jump. Power training will teach your body how to be explosive which can be used in every sport. 

   If you have a jump rope, good. If you don't, go out and get one today because jump roping about twenty to thirty minutes per day is a great way to increase your vertical jump. You can also increase your leg strength by running and jumping up stairs or bleachers. When jumping, slowly increase the number of steps you are jumping so you are constantly increasing your jump. You could also buy jump boxes from a sports store and jump on and off of them. When you are able increase the height of the boxes, you will know that you are making great improvement on your journey to jump higher.
In just a few weeks, these exercises will help you improve your fitness, agility, flexibility, and stamina. Finding ways to jump higher is essential for most athletes. Basketball players, volleyball players, high jumpers, and long jumpers can all benefit from jumping higher. If you can increase your vertical jump, you will excel in these types of sports.

To be completely honest, you don't need to be a sports person to learn to jump higher. If you are just an average person, you can include exercises in your daily workout to increase your vertical leap. If you have always wanted to be fit and more agile, you will find that jumping higher will get you there in no time at all. Power training activities like jump roping, box jumping, and running stairs will help you lean to jump higher. 

Knowing how to jump higher is a skill that will help you in many ways throughout your life, in sports, and outside of sports. It will help boost your confidence and is a great boost in morale. Take the steps that you need to in order to start jumping higher. You will not regret it.

Source :Peter Velaskes / Go

How to Increase Your Stamina and Endurance

When you think of "stamina", probably the first thing that comes to your mind is your cardio. You immediately think of running or jogging, or perhaps cycling. But did you know your cardio stamina is only a small part of the picture?



 

Stamina and endurance both refer to your muscles' ability to work for sustained periods of time. Running is a great way to boost your stamina, but it's not the only way. Here are a few more:

1. Rest Less

The average weightlifter rests for between 30 and 90 seconds between sets, but that only helps to build strength, not stamina. If you want to push your endurance to the next level, give up your break time. Push yourself hard, and only give yourself a few seconds of rest between eat set. However, instead of doing all sets of one muscle, work out various muscle groups in the same day:

Day 1: Chest, Back, Lower Back
Day 2: Shoulders, Biceps, Triceps, Abs
Day 3: Traps, Legs, Obliques

Do circuits of exercises, one for each muscle, and don't rest between each movement. It will get your heart pounding and push your stamina hard!

2. Combine Cardio and Strength

If you want to increase your stamina, do your cardio on the same day as you lift weights. Many people split days, focusing on muscle-building one day and cardio the next. Instead, push yourself on the weights or bodyweight training for 30 to 40 minutes, and follow it up with a good cardio workout for 30 to 45 minutes. It will push your heart to its max, and you'll boost your stamina greatly.

3. Go Plyo

Plyometric exercises use more than one muscle group at once, and the full-body workouts you can do will be excellent for your stamina. Try:

• Military Presses with a Squat
• Lunge Curls
• Curls with Arnold Press

All of these exercises shred multiple muscles at once, meaning you use more energy at a time. The more energy you use, the more your heart is worked out.

4. Lift Fast

Instead of the slow, steady pace of weightlifting you're accustomed to, speed up your movements.

WARNING: Only do this if you are an experienced weightlifter, and have mastered the proper forms.

Don't just curl, squat, or bench press slowly, but do the exercises at double speed. It won't give you the same kind of focused muscle-building, but it will help you to reach your goal of increasing your heart's ability to produce more energy.

5. Switch it Up

If you do the same routineevery day for weeks, your body will slowly become accustomed to it. It will produce the right amount of energy for the right muscles for your workout, and you'll never make progress.

Routine is the enemy of progress when it comes to training, so it's time to switch things up. Change your routine at least once every 6 to 8 weeks, both your cardio and your weight training. It will push your body hard, and will force you to keep working.

6. Use Compound Movements

Movements like leg extensions, bicep curls, and tricep kickbacks are all good for isolating the muscles you want to build, but they won't demand as much from your body. Instead, focus on doing all compound exercises that use multiple muscle groups, exercises like:

• Bench presses
• Military presses
• Lunges
• Squats
• Arnold presses

These exercises work multiple muscles, so they place a greater strain on your heart--a good thing if you want to improve your stamina! 

 

Source :  Andy Peloquin /Fitday