Comments on: Core Workout for Functional Fitness http://smarterfitter.com/blog/2008/11/02/core-workout-for-functional-fitness/ Wed, 17 Mar 2010 01:14:59 +0000 http://wordpress.org/?v=2.8.4 hourly 1 By: monica http://smarterfitter.com/blog/2008/11/02/core-workout-for-functional-fitness/comment-page-1/#comment-1396 monica Wed, 05 Nov 2008 21:32:31 +0000 http://smarterfitter.com/blog/2008/11/02/core-workout-for-functional-fitness/#comment-1396 Shawn, thanks for passing on the info. I'm sure my workout leaves PLENTY of room for improvement. I'll have a look through your site...I have much to learn. Aside: your site reminds me of one of my favourite movies. Can anyone guess the quote? "Obviously you're not a golfer." Shawn, thanks for passing on the info. I’m sure my workout leaves PLENTY of room for improvement. I’ll have a look through your site…I have much to learn.

Aside: your site reminds me of one of my favourite movies. Can anyone guess the quote?

“Obviously you’re not a golfer.”

]]> By: Shawn http://smarterfitter.com/blog/2008/11/02/core-workout-for-functional-fitness/comment-page-1/#comment-1381 Shawn Tue, 04 Nov 2008 21:33:23 +0000 http://smarterfitter.com/blog/2008/11/02/core-workout-for-functional-fitness/#comment-1381 I hate to say it but Core or ab exercises performed in a prone (plank) supine (glut bridge) or the side bridge position are not truly functional exercises. For an exercise to be truly functional it must mimic the position in space that the core has to contend with. This is usually an upright position. The reason for this is that firstly, we train a nervous system. The proprioceptors in the muscles and joints respond to gravity and ground reaction and create strength and stability in the position that that we train them. For us to have a strong core in functional upright position we need to train the core in an upright position. Secondly, when we utilize our core strength the core muscles are never isolated out. They, the core muscles, are always integrated with other muscles and create a chain reaction from the ground up. In function (upright position) it is the foot acting with the ground that turns on the hips which integrate with the core. I could go on but check out my website and read the articles about functional training. The website is still in the developmental stage but has good information on function. I hate to say it but Core or ab exercises performed in a prone (plank) supine (glut bridge) or the side bridge position are not truly functional exercises. For an exercise to be truly functional it must mimic the position in space that the core has to contend with. This is usually an upright position. The reason for this is that firstly, we train a nervous system. The proprioceptors in the muscles and joints respond to gravity and ground reaction and create strength and stability in the position that that we train them. For us to have a strong core in functional upright position we need to train the core in an upright position. Secondly, when we utilize our core strength the core muscles are never isolated out. They, the core muscles, are always integrated with other muscles and create a chain reaction from the ground up. In function (upright position) it is the foot acting with the ground that turns on the hips which integrate with the core. I could go on but check out my website and read the articles about functional training. The website is still in the developmental stage but has good information on function.

]]> By: Sue http://smarterfitter.com/blog/2008/11/02/core-workout-for-functional-fitness/comment-page-1/#comment-1376 Sue Tue, 04 Nov 2008 11:58:42 +0000 http://smarterfitter.com/blog/2008/11/02/core-workout-for-functional-fitness/#comment-1376 I can only work up to that at this stage since I have slipped a disc again... I love that video Adam Posted. Very fluid movement. I can only work up to that at this stage since I have slipped a disc again…
I love that video Adam Posted. Very fluid movement.

]]> By: monica http://smarterfitter.com/blog/2008/11/02/core-workout-for-functional-fitness/comment-page-1/#comment-1373 monica Mon, 03 Nov 2008 16:17:29 +0000 http://smarterfitter.com/blog/2008/11/02/core-workout-for-functional-fitness/#comment-1373 All I can say is WOW. Both of your comments have given me so much to think about, and just cause to reconsider my whole approach. DR, I think it's likely that I'm a beginner/intermediate and that article has me wondering whether I'm diving into too much too soon. Adam, I watched that video and I LOVE the idea of working in more functional movement into the program. In fact, this seems to be inline with some of the aspects of the article that DR sent... Ok, so this program is definitely a work in progress. Thank you for passing on the info. This actually has me really excited about training. My goal is to not only do it, but to do it RIGHT. Thanks for helping me along. All I can say is WOW. Both of your comments have given me so much to think about, and just cause to reconsider my whole approach.

DR, I think it’s likely that I’m a beginner/intermediate and that article has me wondering whether I’m diving into too much too soon.

Adam, I watched that video and I LOVE the idea of working in more functional movement into the program. In fact, this seems to be inline with some of the aspects of the article that DR sent…

Ok, so this program is definitely a work in progress. Thank you for passing on the info. This actually has me really excited about training. My goal is to not only do it, but to do it RIGHT. Thanks for helping me along.

]]> By: DR http://smarterfitter.com/blog/2008/11/02/core-workout-for-functional-fitness/comment-page-1/#comment-1372 DR Mon, 03 Nov 2008 14:47:28 +0000 http://smarterfitter.com/blog/2008/11/02/core-workout-for-functional-fitness/#comment-1372 That's a great set of "core" exercises! However, a beginner/intermediate may be unable to generate the 'super-stiffness' required through the core to perform these exercises without over-taxing the para-spinals. Starting with versions of the Dead-Bug exercise allows a beginner to develop that super-stiffness without asking the lower back muscles to take on a load they weren't designed to handle. Dr. Stuart McGill gives a verrrryyyyy thorough explanation of super stiffness in his books - This is his site - http://www.backfitpro.com/ Here is an article he wrote on super stiffness - http://www.backfitpro.com/articles/Enhancing%20back%20performance%20with%20super%20stiffness.pdf That’s a great set of “core” exercises!

However, a beginner/intermediate may be unable to generate the ’super-stiffness’ required through the core to perform these exercises without over-taxing the para-spinals.

Starting with versions of the Dead-Bug exercise allows a beginner to develop that super-stiffness without asking the lower back muscles to take on a load they weren’t designed to handle.

Dr. Stuart McGill gives a verrrryyyyy thorough explanation of super stiffness in his books – This is his site – http://www.backfitpro.com/
Here is an article he wrote on super stiffness – http://www.backfitpro.com/articles/Enhancing%20back%20performance%20with%20super%20stiffness.pdf

]]> By: Adam Steer, Momentum Wellness http://smarterfitter.com/blog/2008/11/02/core-workout-for-functional-fitness/comment-page-1/#comment-1371 Adam Steer, Momentum Wellness Mon, 03 Nov 2008 12:05:37 +0000 http://smarterfitter.com/blog/2008/11/02/core-workout-for-functional-fitness/#comment-1371 (hope this is not a double post - I think my first attempt got lost in the ether) The circuit you have put together for yourself is actually quite complete and will form a great base. It's limitation is in the fact that it does a great job of "activating" and building your core musculature, but doesn't do much in the way of integrating it with functional or applicable movement. This is often the case with most of the conventional fitness industry. By taking the base you lay with the type of program you are using now, and then applying ever increasing sophistication to your movement patterns, you can really augment the cross-over from your training to life and sport. And you can have a lot of fun with it too! A great example of how to add sophistication to your core training is a program that a buddy and colleague of mine, Ryan Murdock, put together. You can see a <a href="http://www.youtube.com/watch?v=uAr-TeSCn0E" rel="nofollow">YouTube trailer</a> for it here. It's called <a>Beyond Situps</a> and is definitely worth a look if you want to keep your core training applicable and interesting. Cheers, Adam (hope this is not a double post – I think my first attempt got lost in the ether)

The circuit you have put together for yourself is actually quite complete and will form a great base. It’s limitation is in the fact that it does a great job of “activating” and building your core musculature, but doesn’t do much in the way of integrating it with functional or applicable movement. This is often the case with most of the conventional fitness industry.

By taking the base you lay with the type of program you are using now, and then applying ever increasing sophistication to your movement patterns, you can really augment the cross-over from your training to life and sport. And you can have a lot of fun with it too!

A great example of how to add sophistication to your core training is a program that a buddy and colleague of mine, Ryan Murdock, put together. You can see a YouTube trailer for it here. It’s called Beyond Situps and is definitely worth a look if you want to keep your core training applicable and interesting.

Cheers,
Adam

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