CORE TRAINING EXERCISE TIPS

CORE TRAINING EXERCISE TIPS

Core training has created quite a buzz in the fitness industry. However, understanding the anatomy, physiology and exercise programming can be elusive to the fitness enthusiast longing for a defined mid-section. The muscles that comprise your core are the abdominals, pelvic floor muscles, diaphragm, back and chest.

GETTING STARTED
To start a core training program learn to find and maintain your neutral spine. This will help enhance the effectiveness of your core exercise program. A neutral spine or neutral posture is the position between an anterior and posterior pelvic tilt (an arched back and flat back position) that places the least amount of stress and strain on joints, tendons, muscles and ligaments.

USE A MULTIDIMENSIONAL APPROACH

Take a multidimensional approach to defining your core muscles by participating in cardiovascular exercise, and balanced nutritional practices. You will burn fat as fuel during cardiovascular or aerobic exercise so your lean physique can be seen. A balance between fat and carbohydrates will not only help fuel your body but will also help you keep a lean physique.

THE MIND-BODY CONNECTION

There is a definite mind- body connection involved with core strength training. The mind-body connection starts with proper breathing and is also necessary for abdominal muscular development. Deep breathing allows for an adequate oxygen supply to the working muscles. Abdominal muscles are actively involved during exhalation or breathing out. Remember to exhale during the contraction or hard part, and inhale on the return to maximize the effort of the abdominal muscles.

DOES ABDOMINAL EXERCISE GIVE YOU A PAIN IN THE NECK?

Have you ever experienced neck strain or pain when doing abdominal exercises? There are several ways to avoid this discomfort. Avoid neck strain by keeping your tongue in its proper position. Keep your tongue towards the roof of your mouth, behind your teeth versus towards the back of your throat. Doing so allows the muscles, which support your neck to do only that instead of supporting your tongue as well. Perform core exercises by contracting from your abdominal muscles and not your neck. Refrain from pulling on your head and neck with interlocked fingers placed behind your head and neck.

ELONGATING YOUR SPINE

Keep your spine elongated by keeping your chin in its proper position. Proper chin position is a fist or apple’s distance from your chest. This keeps your spine in proper alignment and decreases stress on the surrounding structures.

LET YOUR FEET OFF THE HOOK

Your feet should remain unrestrained and not hooked under the furniture or held by someone else. Fixing the lower body by holding the feet during core exercise engages the muscles that flex or bend the hip more so than using the abdominals to perform the exercise. Stabilize your body with your internal musculature versus using external support or assistance.
CAN I TRAIN MY CORE EVERY DAY?
The muscles that comprise your core are skeletal muscles just like your legs or arms. Therefore, the abdominal muscles should not be worked on consecutive days just as you wouldn’t work your legs or arms on consecutive days. Abdominal exercise should be performed no more than every other day unless you are performing a maintenance routine. You are participating in a maintenance routine if you have accomplished your entire core training goals and wish to maintain your current core fitness level. In this case you would perform a lower volume of exercise on a daily basis as opposed to a program you do every other day to reach strength, flexibility and stability goals by modifying the number of sets, reps and amount of intensity.

BREAKING THE MOLD

Variety and change will provide the challenge necessary to encourage strength development and stability in your core muscles. Refrain from recruiting other muscles when attempting to perform an exercise or exercises. Recruitment from other muscle groups tends to occur when you try to perform core exercises, which are more difficult than you can perform and cause you to compromise form and technique.

Rotate Cardio Workouts with Strength Attack

I've put together some rotations for you . I've kept the rotations pretty general.

Just note as usual you should consult with your physician if you have not already done so before beginning an exercise program. The rotations provided are in no way a substitute for a full evaluation or consultation but merely an answer to the programming interest you have with the videos.

Now, getting to the workout...
If you want to focus on the weight loss portion of your goal and complement that with the resistance training so that you keep your metabolic rate up, do the cardio at least 4x's/week according to the American College of Sports Medicine or 4-6x's/wk for at least 30 min in your target heart rate zone.

Strength Attack rotation #1
Cardio exercise of your choice
Strength Attack low resistance section(1-2 sets based on your time or tolerance)
Strength Attack Core section - 2 sets
Functional Stretch

Strength Attack rotation#2
Cardio exercise of your choice(non-weight bearing might be a good body-friendly switch)
Strength Attack high resistance 2 sets
Core Attack Express(also found on Strength Attack) 1 set
Functional Stretch 2 sets

Strength Attack rotation #3
Cardiovascular exercise of your choice (given the workload go non-weightbearing for a balanced workout)
Strength Attack High Resistance
Strength Attack Core
Functional Stretch

Have a phenomenal week!
Trish
Trish Muse MPT, CSCS

www.bodyproductions.com

trish@bodyproductions.com
Physical Therapist
Polestar Pilates practitioner
Wellness Coach
Doce Vida Fitness East Coast Fitness Ambassador
www.docevidafitness.com

Rotate Cardio Workouts with Core Attack

I've put together some rotations for you. I've kept the rotations pretty general.

Just note as usual you should consult with your physician if you have not already done so before beginning an exercise program. The rotations provided are in no way a substitute for a full evaluation or consultation but merely a variation to the programming interest with my latest exercise video, Core Attack, "The Resistance".

Now, getting to the workout...
If you want to focus on the weight loss portion of your goal and complement that with the resistance training so that you keep your metabolic rate up, do the cardio at least 4x's/week according to the American College of Sports Medicine or 4-6x's/wk for at least 30 min in your target heart rate zone.

Core Attack,"The Resistance" rotations

Core Attack rotation #1
Cardio exercise of your choice( I would choose more leg involved cardio ex elliptical, walk, run etc)
Core Attack Elastic Resistance 2 sets (you'll still get lots of total body exercises in this section)
Functional Stretch 2 sets

Core Attack rotation #2
Cardio exercise of your choice
Strength Attack Low Resistance
Core Attack Small Medicine Ball
Functional Stretch

Core Attack rotation #3
1st cardio split - exercise of your choice x15 -20 min
Core Attack Small Medicine Ball
2nd cardio split x15-20 min
Core Attack Core Express
3rd cardio split x 15-20 min
Functional Stretch 2 sets

In good health,
Trish
Trish Muse, MPT, CSCS
Physical Therapist
Polestar Pilates practitioner
Wellness Coach
www.bodyproductions.com
Doce Vida Fitness East Coast Fitness Ambassador
www.docevidafitness.com
PowerBar Team Elite Fitness Ambassador
trish@bodyproductions.com

Core Attack,"The Resistance" Video Featured in Heart & Soul Dec/Jan Issue

Find out more about Core Attack

Check out my Audio Note to learn more about Core Attack,"The Resistance". I'll have more reviews coming soon.

To view your AudioNoteTM, please visit the following URL: http://www.audioacrobat.com/note/CRsy90VQ/

AudioNotesTM are custom audio messages created using the AudioAcrobat.com
streaming audio solution.

Be Well,
Trish
Trish Muse, MPT, CSCS
Physical Therapist
Wellness Coach
Polestar Pilates practitioner

Strength Attack Video Reviews

Strength Attack Trish Muse
Chapters:
Warmup
Low Resistance/High Reps
High Resistance/Low Reps
Core with Large Medicine Ball
Functional Stretch
Bonus-Core Attack Express
Premixes:For reference, Trish includes segments and times so the participant can choose what they want to focus on.Strength Attack uses various planes of motion to increase functionality. Working through low resistance/high reps and high resistance/low reps will increase both muscular endurance and strength all in one efficient workout. (great for those short on time but still want results)

Warmup:Keeping it simple, Trish warms up all areas of the body to prepare for the weight segments.

Low Resistance/High Reps:Using light weight, more reps you'll work on your muscular endurance. Trish performs several compound moves, working multiple muscle groups simultaneously. (plus it increases the calorie expenditure) The pace is quick so light weight is encouraged. (Trish and her background girls really break a sweat in this segmnt) Functional fitness and balance work is incorporated as well for a well rounded program.

High Resistance/Low Reps:Moving slower and using heavier weights, you'll still work on endurance but with more emphasis on building strength. Trish varies between lower body and upper body moves (which tend to keep the heart rate elevated). For one move, the scapular rotations, I'd suggest using light weights so your form doesn't suffer.

Core Work with Large Med Ball:Using a large med ball, you'll perform various exercises working all areas of the abdominals (modifications using dumbbells or small squishy med balls are shown). This segment is short but effective.

Stretch:A well deserved stretch performed to pleasant jazz music concludes this 60 minute total body workout.
Instructor comments:
Denise R12-16-2007

Core Attack,"The Resistance" Video Reviews

Core AttackTrish Muse
Chapters:
Warmup
Elastic Resistance
Small Medicine Ball
Core Attack Express
Functional Stretch

Premixes:Ranging from 33 minutes all the way to 117 minutes, each mix has the segments included in the premix for reference.Core attack utilizes 3 different segments with lots of variety (from traditional crunches to pilates inspired moves). You can choose to do one segment or the entire 90 minute workout for maximum core training.

Warmup:Very basic, however you'll begin to warm up the mid section. (very important before jumping into any of the segments)

Elastic Resistance:Using the band adds new dimension to the exercises (some moves are similar to the moves performed on a Pilates Reformer). The band helps boost intensity and assure correct form. You can vary the resistance by adjusting the length of the band (holding it shorter to increase tension, holding it out longer to decrease). Trish uses the band in very unique ways. Some moves will actually tone & tighten the legs and glutes along with developing the core. Some moves include: mermaid stretch with band, pilates roll downs, knee drops with band around lower legs, twists, and side oblique lying crunches using band for extra resistance) Those who enjoy pilates will enjoy this segment (plus it's the longest for an additional challenge).

Small Medicine Ball:Using 2 small, same size, "squishy" med balls, you'll work the core from every angle. Trish does mention if it gets too tough, you can perform the workout without the additional weight. V-sits, twists, toe dips, leg extensions, single arm long lever crunches, side planks with ball rotations, back extensions--lots of variety and multidimensional exercises to work the core hard (and prevent boredom).

Core Attack Express:No equipment needed, if you are short on time this sequence will fire up the mid section quickly. Trish starts with long lever leg holds and continues through more traditional floor work with some "tweaks" to make the exercises harder. Trish does include some isometric tummy holds and back work in this section. (a strong back is key to a strong core)

Stretch:An original jazz soundtrack compliments the stretches. Trish begins the segment standing, works through seated stretches and concludes with lying stretches.
Instructor comments: www.bodyproductions.com
Denise R 12-16-07

Strength Attack cover

Hi Everyone,

At last here's the Strength Attack cover. I hope you like it and are inspired to try the workout.

Have an awesome week,

Trish

Trish Muse, MPT, CSCS

Physical Therapist

Polestar Pilates practitioner

Wellness Coach

http://www.bodyproductions.com/

trish@bodyproductions.com

Core Attack cover

Here is the cover for Core Attack, "The Resistance" clips to follow. We hope you like it and find that it contains all of the pertinent information you need to get motivated to workout.

In good health,

Trish

Trish Muse, MPT, CSCS

Physical Therapist

Polestar Pilates practitioner

Wellness Coach

http://www.bodyproductions.com/

trish@bodyproductions.com

Core Attack and Strength Attack Pre-Sales Extended Until Nov 15,07

Core Attack,"The Resistance" and Strength Attack pre-sales have been extended until Nov 15,07 with anticipated shipping expected between the 2nd week of November and November 15,07.

In good health,
Trish

Strength Attack Sneak Peak Sections

STRENGTH ATTACK SECTIONS
Warm-Up
Low Resistance/High Repetitions
High Resistance/Low Repetitions
Core with Large Medicine Ball
Functional Stretch
BONUS – Core Attack Express

STRENGTH ATTACK PRE-MIXES

LOW RESISTANCE ONE (37 min)
Warm-Up, Low Resistance & Functional Stretch
LOW RESISTANCE TWO (47 min)
Warm-Up, Low Resistance, Core & Functional Stretch
LOW RESISTANCE THREE (48 min)
Warm-Up, Low Resistance, Core Attack Express & Functional Stretch
HIGH RESISTANCE ONE (35 min)
Warm-Up, High Resistance & Functional Stretch
HIGH RESISTANCE TWO (45 min)
Warm-Up, High Resistance, Core & Functional Stretch
HIGH RESISTANCE THREE (57 min)
Warm-Up, High Resistance- 2 sets each, Core Attack Express & Functional Stretch
CORE WITH LARGE MEDICINE BALL (33 min)
Warm-Up, Core with Large Medicine Ball & Functional Stretch
DOUBLE ATTACK (74 min)
Warm-Up, 2 set each exercise of Low Resistance, High Resistance & Core

Core Attack Menus preview

CORE ATTACK SECTIONS

Warm-Up
Elastic Resistance
Small Medicine Ball
Core Attack Express
Functional Stretch

CORE ATTACK PRE-MIXES

RESISTANCE ATTACK ONE (71 min)
Warm-Up, Elastic Resistance & Functional Stretch
RESISTANCE ATTACK TWO (117 min)
Warm-Up, Elastic Resistance-2 sets each exercise & Functional Stretch
RESISTANCE ATTACK THREE (82 min)
Warm-Up, Elastic Resistance, Core Attack Express & Functional Stretch
CORE BALL ATTACK ONE (41 min)
Warm-Up, Small Medicine Ball & Functional Stretch
CORE BALL ATTACK TWO (58 min)
Warm-Up, Small Medicine Ball-2 sets each exercise & Functional Stretch
CORE BALL ATTACK THREE (52 min)
Warm-Up, Small Medicine Ball, Core Attack Express & Functional Stretch
CORE ATTACK EXPRESS ONE (33 min)
Warm-Up, Core Attack Express & Functional Stretch
CORE ATTACK EXPRESS TWO (44 min)
Warm-Up, Express Attack -2 sets & Functional Stretch
FUNCTIONAL STRETCH ONE (22 min)
Warm-Up & Functional Stretch
FUNCTIONAL STRETCH TWO (36 min)
Warm-Up & Functional Stretch – 2 sets

Core Attack & Strength Attack Updates

Core Attack and Strength Attack are 2 steps closer to your doorstep!

The 1st play and now checking discs have all been reviewed and final approval is done!

In my next post you will see a sneak peek of both the dvd sections and pre-mixes for both Core Attack and Strength Attack. You will see there's lots of short and extended workouts along with lots of versatility.

Over the years of production there has been only a single complaint form one person of a DVD-R for Ab Attack. Although the DVD-R actually worked and my vendor assures no loss in quality, I have opted to avoid the issue and repeated mention of this moving forward with Core Attack and Strength Attack. However the process is delaying the release and is compounded by the unfortunate fires in California. Instead of shipment the first week of November, I have been informed it will be closer to the following week/mid-November as an estimate for the replication to be completed and shipped out of California. I will keep everyone updated as to when shipments will occur. I appreciate your patience and apologize for any inconvenience. I'm sure you all will join me in positive thoughts and prayers for those effected by the fires in California.

In good health,
Trish