You must have heard about the phrase core training. However, it is vital to know what the core part of your body is to maximize core training exercises. The mid section of our body part is referred as the core and it includes all the parts of that area such as front, back, and side muscles. The transverse abdominis (TVA), oblique, erector spinae, and the lower lats fall in that core part. These muscles are the main stabilizer of the entire body and when these muscles get weakened, it can lead to various harmful diseases. Core training is all about those exercises which work to strengthen the core muscles so that our entire body is stabilized.
Effects Of Core Training
Core training is associated with numerous health benefits and various positive effects on the human body. These are:
- Core training strengthens the abdominal structures that help our entire body to move.
- A strong core helps all muscles work together effectively and efficiently.
- Respiratory functions are improved.
- The neuromuscular efficiency is improved that helps in efficient body movement and physical positioning.
- Core training strengthens the torso’s stabilization.
- The absorption and transfer of forces is regulated perfectly, while body weight is distributed properly through the help of fitness training.
- Helps to flatten the tummy.
Image credit: “Crunches” by embhoo – embhoo.
Functions Of Abdominal Muscles In Core Training
The abdominal muscles that are the core part of the body handle various activities such as breathing, coughing, and sneezing. It is really important to develop the abdominal muscles through core training process. The rectus abdominis muscle, the internal obliques, the external obliques, and the transversus abdominis are the four main abdominal muscles that take part in various body functioning. The goal of core training is conduct balanced exercises that improve all of these muscles.
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Types Of Exercises:
There are lot of core exercises and all of them have different uses. Core exercises are categorized in four different groups: endurance, balance, flexibility, and strength. Proper core training involves a balance of exercises in all four groups.
Endurance Training: The main aim of endurance activities is to improve the heart rate and breathing system to keep the lungs and circulatory system healthy. Endurance training can involve activities such as walking, dancing, and jogging.
Strength Training: The aim of strength training is to strengthen the abdominal muscles through weight lifting or body weight strength training exercises.
Flexibility Training: This type training involves the stretching of various muscles so that muscles become more flexible and help your body stay limber.
Balance Training: The goal of balance training is to strengthen the core muscles. Core muscles are key to good balance. Examples of balance exercises are standing on one foot, Tai Chi, and jumping rope.
Safety Concerns During Fitness Training:
The importance of fitness training can’t be overlooked as our physical, emotional, and social health are greatly improved. However, there are risks associated with exercising. Listed below are a few, general safety rules to keep in mind during training:
- Always wear the right shoes.
- Use correct equipment.
- Warm up and stretch your body every 10 minutes.
- Enroll the help of a fitness instructor so you are doing your exercises correctly.
- Only increasing the speed or intensity of any exercise when you have mastered your current level.
- If any injury causes pain or discomfort, avoid that exercise. If you have pre-existing injuries be sure to consult a doctor before beginning any training program.
- You must take a recovery day once in a week.
- In case of injury or severe soreness take a rest.
- Drink plenty of water.
Core fitness training is aimed at strengthening the torso body muscles so that we can do everyday activities with ease. Core muscles are involved in everything we do, so it is important for them to be strong and healthy.
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Header image credit: “Plank on a pair of medicine balls” by Jgcastor – Own work.
Background image credit: “Pilates Teacher” by Anne Kohler – Own work.