Functionality begins in the Core!

We know we need to be functional to keep our bodies strong so we can do the things in our lives that we love to do.
Let's go a little deeper now .... at the foundation of a functional body is the core. By core, I mean the muscles of the pelvis, hips, spine and rib cage. There are about 29 muscles making up the 'core'.
These muscles fall into two categories. The stabilizers, which are the small muscles close to the spine, and stabilize the spine and core. These include the transverse abdominis, the multifidus, and the diaphragm. The movers are the more superficial muscles which move the spine and core. They include the rectus abdominis, the erector spinae, and external obliques.
Without a strong foundation, a house would fall apart. Our bodies are the same, without a strong core and the ability to control our structure and stabilize the spine, we will eventually become impaired or injured. The core is the central link the kinetic chain of our bodies. It allows us to not only stabilize, but to generate and accept force. Don't think only athletes need that power ... you may need to quickly get out of the way of a moving vehicle, or quickly grab something heavy thrown at you!
Think about this:
*Nearly 80% of adults are affected by low back pain
*People who spend over half their workdays sitting in a car have a 300% increased risk of disc herniation
*43% of work-related injuries are sprain and strains, with over 60% involving the core.
The more time you spend at a computer or desk, the more you need core strengthening and stabilizing.


The basic plank is a good place to start for core stabilization and strength. See the video for tips on performing the plank.

Functionality!

A good workout program is all about functionality.

What is it you do every day? What are your hobbies? What do you do for fun, and for leisure?

So, let's say you're an avid snowboarder. You want your program to focus on your core and all the muscles of the lower part of the body. And don't forget the all-important stability and balance!

Or ... you're a mother with young kids and your day is spent just trying to keep up with them. I would recommend an overall toning program, with an emphasis on core and lower body (you're probably bending over a lot!), and definitely cardio for the endurance you need.

Maybe you're a retired older adult, and just want to stay active and enjoy your daily activities and friends and family. Overall toning with a focus on balance, stability and functionality would be important.

Whoever you are, whatever you do, whatever your age or level, there is a program for you!

Starting with the Basics ....

When beginning an exercise program, many things need to be considered:

• Are there medical issues that need to be considered? Any diseases? Are you on any medications?
• What is your exercise history? What have you done in the past? What did you like and dislike?
• What is your current lifestyle? What do you do for leisure? What do you do for work?
• What are your goals?
• What are your eating habits?
• How much time can you devote to your program?

These are all things I consider when designing a program for a client.
Each program should be as individual as you are.