Strength training uses resistance to muscle contraction for developing maximum strength and endurance. It is a combination of various exercises belonging to various segments of training such as weight training, resistance training, flexibility training etc. These exercises can be performed by using free weights, weight machines, resistance bands and body weight. Strength training exercises increase metabolism, develop muscular strength and endurance, increase bone density, help lose weight, increase resistance to injury and strengthen the connective tissue (ligaments, tendons, muscles and cartilage).
Building Core Strength and Stability is essential for individuals belonging to all age groups as it enhances the overall health of the body and promotes longevity.
Cores strength is the latest rage in the health and fitness industry and aims as working all the muscle groups rather than just concentration on an individual set of muscles. These exercises strengthen the spine and pelvic region enabling individuals to gain more strength and endurance. Various muscle groups are significant for the transfer of energy from large to small body parts during different activities and sports.
Benefits of building Core Strength and Stability:
There are various benefits core strength and stability:
It improves body control and movement.
It increases the efficiency of movement.
It increases the output of power from the core muscles as well as the peripheral muscles such as the shoulders, arms and legs.
It results in perfect posture and alignment while performing various exercises.
It increases the dynamic stability of the whole body.
Essentials of core strength:
Core training is targeted towards increasing the efficiency of the smaller and deeper stabilizing muscles around the hip and pelvis region such as the transverse abdominus, multifidus and gluteus medius. It focuses on the development of the whole body rather than just focusing on individual muscles. Building Core Strength and Stability is the ability of the core muscles to work in coordination to maintain correct alignment of the spine and pelvis while the limbs are moving.
Tips for performing core strength exercises:
Trainer: Before performing any exercises it is essential for you to take guidance from a professional trainer in order to avail maximum benefits. Core exercises require the application of specific techniques and must be performed under strict supervision. In case, you apply the wrong technique, you might end up with an injury. Most core exercises require lifting weights and you are likely to be surrounded by a number of machines and heavy equipment. If used incorrectly, it can lead to an accident and even claim your life. Thus, it is important for you to ask your trainer to demonstrate each exercise before performing it yourself. You must perform each exercise by applying the correct technique and ask your trainer to guide you at every step.
Selection of exercises: You must select at least one exercise to work each muscle group. It is unadvisable to train some muscles and neglect the others in order to achieve dynamic stability.
Sequence of exercises: You must begin by working the major muscle groups consisting of the biceps, triceps, chest muscles, the abdominals, hamstrings and calf muscles and then move on to the smaller ones. This enables you to achieve maximum gains as the body is energized at the time you begin the exercises and there is scope for maximum performance.
Full range of motion: You must apply the full range of motion to the muscles while performing each rep. This increases strength and efficiency.
Exercises: Various core training exercises are lat pull downs, leg press, squats, dead lifts, chin-ups, medicine ball exercises, lunges, back extensions, crunches etc.
Before enrolling yourself in any core strength training program, it is essential for you to consult a registered medical practitioner in order to determine if your body is capable of handling the pressure involved or not. You must also discuss any ailments you might be suffering from such as high blood pressure, coronary heart disease, asthma, cancer, osteoporosis, rheumatoid arthritis etc. with your doctor prior to joining any program.
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