Core training has become an increasingly popular fitness trend as people strive to tone their waist-line and achieve that six-pack look. Workouts such as Yoga and Pilates are gaining popularity and have proven to be excellent exercises to build core endurance. 

The goal of achieving a toned and slim physique may be a motivating factor to workout but more importantly is the vital internal functional role of the core musculature on spine mechanics.

The core musculature is essential to human movement as it stabilizes the lumbar spine in order to allow for fluidity in our daily motions. Considerable emphasis on core strength and stability has been purposed in spinal health and rehabilitation as these primary muscles act like a corset to brace and coordinate torso and limb movements; it is the center of power generation and energy transfer.

The core is a functional group of muscles that act on the spine and pelvis; it is more than just the 'abs'. The major muscle groups and adjoining connective tissues that are emphasized when enhancing core function include: the rectus abdominis, transverse abdominis, internal and external obliques, erector spinae, multifidus, pelvic floor musculature, the diaphragm, and thoracolumbar fascia. These groups are coupled with muscle actions of the hip including both flexors and extensors. When stability, range of motion, and/or balance in one of these subsystems becomes compromised, an individual may have reduced ability to efficiently transfer force through the trunk to the upper or lower extremities. This leads to poor joint mechanics, energy leaks, and an increased risk of injury.   

Stability of the lumbar spine requires both passive and active components. The passive component is made up of the osseous (bone) and ligamentous structures whereas the active component is achieved through muscles. Spinal instability occurs when either of these components is disturbed.

In large, in the absence of trauma, spinal instability is usually the result of imbalances in muscular systems; either inhibited or overactive muscles. A bare spine, without muscles attached, is unable to bear much of a compressive load. This translates into disproportionate pressure(s) loaded onto vertebral discs and facet joints in the lumbar spine. Ongoing stress to the disc and joints can eventually lead to disc herniation(s), degenerative joint disease, arthritic changes, pain, and inflammation. Proper neural feedback between the brain and muscles is vital to an optimally functioning spine.

Muscles act like guy-wires to leverage, support, and disperse forces throughout the body. When certain muscles are not coordinating or contracting properly, spinal support becomes hindered. This is where the importance of a healthy nervous system, precise muscle coordination, core strength and endurance come into play. 

Traditionally, core workouts have been based around isolation exercises such as abdominal crunches, planks, and back extensions. These exercises are basic and tend to only focus on singular plane motions. This is a downfall because real human movement never really occurs in a single plane thus these exercises are not reflective of natural human motions. Introductory core stability training can initially focus on isometric planks and bridges to develop baseline endurance, but logically it makes sense that subsequent training techniques should have a dynamic component to it for best possible applicability to human movement.  

Recent literature shows that stability activities such as the side planks or superman exercises fail to exert the same core activation as compound lifts such as the dead-lift and back squat exercises. The compound lifts actually allow for greater activation of the core musculature than isolated static movements. Compound lifts require more global muscles to be recruited thus increased core stabilization must be attained in order to support the distal contractions.

Imagine contracting your quadriceps to produce leg extension without central support from your torso; the result would be an unsupported contraction leading to give-way weakness. This occurs from the lack of proximal leverage and tendon anchoring. The same theory can be visualized with a door. Similar to a muscle, the hinge of a door has two attachment sites, one on the door and one to a supported frame or wall. If the connection to the wall (core) was weak or absent, there would be no anchoring point to leverage a door swing (muscle contraction). The door (muscle) would have no foundation (torso) or fulcrum to support its movements. This illustrates the biomechanical importance of central torso stabilization on limb kinetics.

The activation of the core musculature is further challenged when the lifts combined ground reaction force with asymmetrical loading as seen in the single arm dead-lift and sandbag squats (single shoulder loaded). Likewise it appears greater trunk activity is encouraged from side loading and rotational exercises rooted in the ground such as the diagonal low to high cable chop. Asymmetric loading increases transitional and moment arm forces in the body which in turn increases the propensity of muscle recruitment as a reaction force. Some asymmetric exercises you can add to your next workout include, single-arm snatches, single-arm kettleball swing, rotational ball throw against a wall, single-legged squat, and single-arm weighted side bends. 

So what does this tell us about core stabilization in relation to exercise?

Simple isolation exercises such as abdominal crunches are good, compound exercises such as squats and lunges are better, and asymmetric loading exercises like single-arm snatches are best when inspiring to challenge and strengthen core musculature.

Exercise should be performed in progression and adapted to each individual's fitness level. Yoga and Pilates are great workouts as they integrate whole body movements in different planes of the body. Resistance training is excellent for spine loading and the development of strength. A mix routine encompassing dynamic movements, asymmetric loading, and diverse compound exercises in different planes is optimal for enhancing proprioceptive feedback and improving human kinetics.

By: Albert Huang, DC

References

Akuthota V, Nadler SF. Core strengthening. Arch Phys Med Rehabil 2004;85(3 Suppl 1):S86-92.

http://www.ncsf.org/enew/articles/articles-corestabilizationtranslatessportperformance.aspx

When it comes to snacking and food cravings, it always seems easier to go for that chocolate bar or double dipped donut; the junk food. Sure, they may taste great but do they provide you the nutrients that you need to live optimally?

The energy that you get from the chocolate bar or donut is calories derived mostly from sugar. The problem with eating foods high in simple sugar is that they cause a dramatic spike in your blood sugar levels. Ingesting refined sugars alone, without a balanced diet consisting of adequate amounts of protein, good types of fat, and good carbohydrates, will cause your blood sugar levels to drop suddenly after eating, resulting in fatigue, agitation, and additional sugar cravings.

This swift glycemic-spike-drop cycle overtime can lead to weight gain as well Type 2 Diabetes. Your body’s blood sugar levels are regulated through your pancreas and the secretion of insulin. Insulin regulates carbohydrate and fat metabolism by up taking glucose from the blood into the liver, skeletal muscles, and fat tissue. Overtime, the incessant sugar and junk food intake will lead to a desensitized pancreas and insulin resistance resulting in Type 2 Diabetes. A healthy diet can help maintain your body’s weight and insulin sensitivity to prevent the onset of diabetes.

Try incorporating these 4 Power Foods into your life for a boost of energy and greater health.

1) ALMONDS – Almonds are one of the most nutritious nuts as they contain high amounts of protein, monounsaturated fats, fiber, vitamin E, folate, magnesium, zinc, and phosphorus.

Benefits Include:

Cancer Prevention - Almonds are low in saturated fat and contain protective nutrients such as Vitamin E (antioxidant) and compounds called phytochemicals which may help protect against cardiovascular disease and cancer.

Reduce Heart Attack Risk - Almonds are high in monounsaturated fats, the same type of health-promoting fats that are found in olive oil, which have been associated with reduced risk of heart disease.

2) BLUEBERRIES – Blueberries possess one of the highest antioxidant capacities among all fruits, vegetables, and spices. Blueberries are high in Vitamin K, Vitamin C, Manganese, and fiber.

Benefits Include:

Antioxidant Properties - Antioxidants are essential to optimizing health by helping to combat the free radicals that can damage cellular structures as well as DNA. The phytonutrients found in blueberries such as anthocyanins play a role in strengthening the immune system by neutralizing free radicals.

Cognitive Benefits - One of the most exciting new areas of research on blueberries is the area of cognitive benefits. In one study involving older adults, 12 weeks of daily blueberry consumption was enough to improve scores on two different tests of cognitive function including memory. Regular consumption of blueberries may slow down or postpone the onset of other cognitive problems frequently associated with aging.

3) SPINACH – This food is low in saturated fat and cholesterol. It is a good source of niacin, zinc, fiber, protein, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.

Benefits Include:

We all know that Popeye made himself super strong by eating spinach, but you may be surprised to learn that he may also have been helping to protect himself against inflammatory problems, oxidative stress-related problems, cardiovascular problems, bone problems, and cancers at the same time.

Bone Health - The vitamin K provided by spinach is important for maintaining bone health. Vitamin K1 helps prevent excessive activation of osteoclasts, the cells that break down bone. Spinach is also an excellent source of other bone-supportive nutrients including calcium and magnesium.

4) AVOCADOS – Avocados are packed with nutrients and heart-healthy compounds. They are full of Vitamin K, Vitamin C, Vitamin B5/ B6, fiber, folate, and potassium.

The avocado has traditionally been viewed as a vegetable high in fat. While this is true, the fat contained in avocados are the good kind and offer diverse health benefits.

Benefits Include:

Supports Cardiovascular Health - Heart health is improved by intake of oleic acid (the primary fatty acid in avocado) and by intake of omega-3 fatty acids (provided by avocado in the form of alpha-linolenic acid). In addition, research has shown that elevated levels of homocysteine form a key risk factor for heart disease, and since B vitamins are very important for healthy regulation of homocysteine levels, avocado’s significant amounts of vitamin B-6 and folic acid provide another channel of heart support.

Anti-Inflammatory Properties – The avocado has the ability to help prevent unwanted inflammation. Avocado’s anti-inflammatory nutrients have been shown to help prevent osteoarthritis, rheumatoid arthritis, and other inflammatory diseases.

The next time you get a food craving, consider making a spinach-avocado salad topped with blueberries and almonds!

By: Albert Huang, DC


References

Re-Blogged from Albyfit.com

http://www.nutsforalmonds.com/nutrition.htm

http://www.whfoods.com/