Workouts Putting You at Risk?
There’s debate over just about everything in the fitness trainer’s world. What should be done in what order, and how can that be used to benefit the client the most?
This week’s question has been “what about core training vs. abdominal training?” Personally, I have been teaching core/abdominal classes by the name “Awesome Abs” at my place of employment for around two years. For a while I was teaching eight classes a week, and I was sure my body couldnt take any more at one point. Let’s just say I forced myself into injury by taking on that many classes. Doing abdominal work forces the spine into constant flexion, and that’s where I found my injury. Luckily I’ve come to know my body well and am all about preventative care; the injury still needs some work, but it will not have me down and out of training. I’m not against a bit of core training, but I am completely against working the core to work the abdominals.
Think about it a minute. Working the abdominals IS NOT going to give spot results. If there is ANY excess of body fat to still be worked off the body, then I ABSOLUTELY DO NOT recommend working the abdominals alone. Abdominal exercises, like any other exercise, will work the muscles, tear the fibers, and promote growth in the muscle. This would make a heavy person appear thicker in the midsection. Does that make sense?
Core work is by no means the same thing, especially if we focus in on balance training. Why are we built in the core area the way we are? Do you not think that the muscles go in all directions to work as anything other than stabilizers of the body, especially of the spine? Why then would we want to jeopardize our core by working it to exhaustion? Why would we want to build up strength rather than increase our stabilization skills? Could you imagine what would happen to my classes had I dropped all abdominal work and started completely doing core and balance training? Our members would be at a gain, but they’d all be disappointed.
The truth remains that we should be working our core/abdominal muscles throughout our entire exercise routine to keep good posture. One of my biggest pet peeves when teaching an “Awesome Abs” class is when the members/students would do the class first or in the middle of their workout simple because they came late or couldnt wait for the next one. That is no excuse to jeopardize the rest of your workout. The core needs to be able to stabilize the body throughout the whole workout to optimize strength gains. The truth remains that most do not yet understand the importance of tightening the core muscles throughout exercises.
One more thing. I watch guys in the gym working inappropriately on strength and power lifting all the time. I am one to not be afraid to ask them what they are training for and continue to ask questions. Some say I am a true personal trainer at heart with all the questions I ask. But, I have more concern for them then possibly gaining another client. If youre not sure how to train appropriately, then I recommend hiring a trainer for a few days a week for a few weeks. It may cost a few pretty pennies, but go in with a list of questions and get your monies worth! I highly recommend it. The first few sessions are the most important, especially if the client does not have any background in exercise and training.
NEWS FLASH! NEWS FLASH! NEWS FLASH!
The body isnt made to last forever. Sorry to tell everyone that, but it is true! My mother tells me that if I am training to improve my health so that I can spread the word of God longer and stronger, then she will not stand against me in my training endeavors. But, I know there’s no good for some of these guys to train the way they do or even some of the gals that do cardio 24-7. Some of them could be killing themselves with their training and for what good?
I’d like to introduce you to another home of mine: http://faithfamilyfitness.blogspot.com/. It is there that I would like for more to get involved. I’ve learned that many here on Bodyspace are followers of Christ. It pleases me to get long messages filled with faith and thanks for what I am doing here. I am surprised daily with confirmations from God of the wonders He is doing through my life. The biggest surprises come from people I have never met who come into my work and see me display my love of Christ through my actions, and not my words.
The Faith, Family & Fitness group is taking a new challenge starting tomorrow. We are taking on the 90 day Bible challenge. More can be found at http://faithfamilyfitness.blogspot.com/, and we will be starting by reading through Genesis 1:1 to Genesis 16:16 tomorrow (June 1st). If you’d like to join us, do not be afraid to read at your own pace. Further information of the 90 day reading can also be found at http://www.biblein90days.com/index.php?option=com_product&task=viewProd&gid=2 [download the Bookmark (.pdf)]. Also, I recommend the use of http://www.biblegateway.com/ which can be used to listen to the Bible while reading along.
Hope you all are doing well. Prayer requests are welcome here, but they are preferred on http://faithfamilyfitness.blogspot.com/. Please keep my own family in your prayers as my father’s medical files have been recently changed to include a “DNR” after the doctors have insisted, because his tumor above his brainstem is inoperable in his condition and is now the size of an orange or grapefruit. It could be days, it could be weeks, it could be months, but the Lord is calling him home.
Many thanks to all of you! Stay strong in your worthy pursuits!
Sara
Update: With the many requests, here is both twitter and myspace links to keep in contact and up to date!
https://twitter.com/SaraZimmerman
http://www.myspace.com/sarazimmerman
May 31, 2009 at 10:18 am
wow great blog and my prayers are with your father and family.
-Chris
May 31, 2009 at 10:47 am
Great post! I may be one of these guilty ones and not working my core, or abs properly. I guess I need to do some work on this and change a few things.
My thought and prayerrs for you and your family through this time.
May 31, 2009 at 10:58 am
GREAT post! Very informative and much appreciated!;) God Bless!
May 31, 2009 at 12:19 pm
Great post!
May 31, 2009 at 3:05 pm
Great post, will also be following your other site.
Best wishes and my prayers for you and your family.
May 31, 2009 at 5:49 pm
I’ll definitely be keeping your dad in my prayers. Thanks for the add as a friend, its wonderful to see other christians interested in disciplining their bodies as God has called some of us to do. It’s also great to read your posts, I’ll check out your other blog site, I hope to keep reading more positive things!! God bless you in all you do.
May 31, 2009 at 7:47 pm
Awesome post. Very informative and truly an eye opener! I will keep you and your family in my prayers!
May 31, 2009 at 8:19 pm
Good. overtraining and improper technique cause 99% of injuries.
too much of ANYTHING could kill you, heck too much water will drown you. haha.
Psalm 1 - Be the tree
May 31, 2009 at 8:41 pm
Awsome blog I am so excited to mee you I totlay agree with the way you are training spirits as well as bodys! I will be with you on your blog!
June 1, 2009 at 12:32 am
Very good post, this is the first article of yours that I have read. You are a good writer as well. I will keep you and your family in my prayers.
June 1, 2009 at 11:17 am
Very good points made here! What exercises are best for the "rest" of the core muscles. or for all of them together?
June 1, 2009 at 11:19 am
Praying for your family too.
June 1, 2009 at 11:59 am
Hey, I’m loving your blog, and thanks for sharing your knowledge with us. About the pics - you look absolutely wonderful!
June 1, 2009 at 11:59 am
Hey, I’m loving your blog, and thanks for sharing your knowledge with us. About the pics - you look absolutely wonderful!
I’m sorry about your dad!
June 1, 2009 at 2:01 pm
Great post. I totally agree about doing core throughout a workout!
June 2, 2009 at 6:39 am
Awesome Post… I love that you are living for Christ and sharing His word with others. I will pray for your father and your family! Kepp me in your prayers as well!!
June 2, 2009 at 8:04 pm
hey, thanks for the welcome.
i shall pray for you and your family.
great posts
June 4, 2009 at 10:42 am
reminds me of Kaka the footballer.
we are alike in some ways but I am muslim.
I train to be able to do good deeds.
In Islam : " The strong muslim is better than a weak one."
strong here is not only meant by physical strength. but there is mental and spirital…etc
If you lose hope remember why you have started you goal.
June 4, 2009 at 6:05 pm
Great blog entry.
June 4, 2009 at 6:29 pm
I train my core but not heavy and only 2 times per wk,so i guess everything in moderation
June 5, 2009 at 7:47 pm
Excellent post. I’m sorry about your dad, I don’t know how old is he and if he would be willing to try this but here it is www.watercure.com and www.watercure2.org
God bless!
June 6, 2009 at 4:47 pm
Excellent information on your post. I’ve seen people training their abs for an hour which is overkill when they do it before their regular workout. And like you say, it will just make your midsection look larger because you’re building the muscle. Keep up the good work.
I’ll keep your family in my prayers. God Bless!
June 7, 2009 at 12:27 pm
Your post just answered a question I had posted to me today thankyou for addressing this to many people dont know whats up or dont know when enough is enough.
I’ll keep your family and father in my thoughts. Did your father live a full and happy life? Is he satisfied with how he lived it? Those are big items to remember and helped me alot when my grandmother and great grandmother passed away. Knowing they were happy.
June 7, 2009 at 7:00 pm
great blog! very informative!
June 7, 2009 at 7:58 pm
like dthe blog
June 9, 2009 at 6:27 am
the only problem i have is that when you do abwork for long periods of time its to make your abs stronger for the heavier weight you want to lift… and some people need to build there abs out befor they tone them… i do abs for about 15 minutes and i dont rest during that 15 minutes… if someone is trying to life a lot of weight in squats, there midsection might not handle all the weight or they may never get strong enough to do the weight they want, so there midsection has to get stronger, not toned or ripped… but i do agree with you, when you want to tone your abs up, doing a crap load of ab work wont cut it… diet and cardio is were its at… plyometrics r good for your midsection…. good blog
June 11, 2009 at 9:57 pm
i really like your way of expressing things with a positive voice; it says a lot about a person who can convey themselves the way you do; you a truly an inspiration…
June 11, 2009 at 11:38 pm
I think you make a very good point on training core and not just front abdominals. If you train one muscle group then at some time you need to train its opposite. Just like the bicep is to the triceps the lower back is to the front abs. Many people neglect the lower back region and focus too much on the abs. Weve all seen the guy in the gym who is slouched over because his chest and bis are way bigger than his back. One more thing. now alot of people lift incorrectly either because they are lifting too heavy or just dont kno how to do it. But I have seen some pretty crazy stuff as far as technique goes with power and football lifting. We had the strength coach from Arkansas come in and teach us how to do the lifts and from a health/personal trainer perspective they arn’t necessarily the best. like squatting below parallel, but thats just how it’s done in power lifting and football. But with that said im sure very few of the guys you see lifting wrong or with bad form fit those categories and im not real sure they would appreciate you correcting them either. Keep up the good work
Andy
June 12, 2009 at 4:08 am
I like your post and i do bleave what your saying..
June 16, 2009 at 2:56 pm
Im down with the core, most of my "ab" work is core targeted, from my Pilates based certifications..
June 17, 2009 at 7:20 am
thanks for bringing this into focus for me, cause I have trained my abs (not overtrained but trained well) and wondered why in my last two progress pics my stomach wasnt as flat from the side, but looked a bit more toned, lol, however I want my abs to be strong as I continue to peel the fat away and I love the fact that it feels like you could "bounce a quarter" off of my obliques now… he he he! Thanks so much for the information, it was very helpful! Keep em coming!
June 17, 2009 at 9:48 pm
You have a lot of interesting input. You are a pretty philosophically set thinker, when it comes to bodybuilding, and I give you credit for that.
June 19, 2009 at 4:19 pm
impressive! that is all i can say about the content as well a the ability by which you can catch people’s interest. i felt a certain homogeneity and smoothness while reading your post. it’s very meaningful and constructive at the same time. however, i am a Muslim and all what you said about Christianity was interesting as far as knowledge is concern nothing else. sorry i don’t have any problem with Christianity but you know…thanks for the add as a friend, wish you good luck!
July 27, 2009 at 11:20 am
Great post! I read this while doing my cardio and it was definitely an informative read!