How Do You Train Your Core?

This is part seven of an eight part series titled "8 Principles of the Defined Fitness Training Philosophy". Over the next eight weeks we will be writing a short post about each part of the training philosophy we use here are DF and make part of each workout.


Number Seven: Train The Core

1001, 1002, 1003...sit-up after sit-up, but still have a gut? Don't be surprised many people make this same mistake when trying to flatten their stomach and get washboard abs. Unfortunately, all these sit-ups won't get you there. The fact is that to achieve a flat defined core you need to first clean up your diet and then train your core effectively doing exercises that strength what it was designed to do.

So what is your core designed to do?

The core certainly does flex, as in a crunch or sit-up, but that is not it's main function. The main function of the core is to stabilize the spine by resisting extension and rotation. As a result exercises like the plank and wood chops require more muscle activation of the core than a crunch or sit-up

Could all those crunches and sit ups actually make your gut bigger and even injury your back?

Yes and Yes. Let's start with the increasing gut size. You want to lose your gut, so you do sit-ups to get rid of it. After all sit-ups work the area you want rid of so this makes sense, but that's not how it works. You cannot spot reduce fat by focusing only on exercises for one area of your body. Your body will burn fat from all areas of your body and the best way to lose the belly fat is through nutrition. Also, as a result of doing all those sit-ups the muscles under your belly fat will get bigger, pushing the fat out more, which results in a larger waistline. Didn't start doing those sit-ups to reduce it?

Second, research has found the crunch, sit-ups and other similar exercises place high levels of force on the lumbar joints of the spine that are considered above the safe level. This means if you have a back issue these exercise will aggravate it and if you don't a back issue you have one coming in your future. So a bigger gut and a bad back, do you still want to do crunches? Oh, and by doing these on a ball or with a BOSU under you does not make them safer and more effective, they just make them more harmful to your back.

At DF we train the core in each workout with exercises that focus on resisting spinal extension and rotation. These are exercise like planks, wood chops, farmers walks, and off set loaded exercises. Not only do all of these strengthen your core, but they emphasize everyday movements making you stronger and more functional.

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In this weeks edition of the DF Tip of the week we look at Alligator Drags. This move works on core stability and some shoulder stability. Emphasizing one of our training philosophy beliefs to train movement patterns. 

Watch Here:
http://www.youtube.com/watch?v=83XMe9Dgu9k&feature=youtu.be


www.definedfitnesswexford.com
We Change Lives!

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Ready to change your life? Get started today with our 30-Day trial Membership for $59. Your 30-days included 5 personal training sessions, 5 metabolic conditioning sessions, a fitness program designed for your goals and needs, and unlimited use of the facility for 30 days! Call today to get started 724-934-2000

Train Explosively

This is part six of an eight part series titled "8 Principles of the Defined Fitness Training Philosophy". Over the next eight weeks we will be writing a short post about each part of the training philosophy we use here are DF and make part of each workout.


Number Six: Train Explosively

An explosive muscle is a strong muscle. A strong muscle is a lean muscle. And lean bodies are what we are after, right?

So in order to get lean you need to do some explosive exercise. But what is an explosive exercise? It can be anything as long as it's done with control and as fast as YOU can do it. For example, this could be Kettle Bell Swings or something as simple as squatting up and down as fast as possible. 

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Defined Fitness Tip of the Weeks Lunges

In this weeks edition of the DF Tip of the Week we look at Lunges. This move is a knee Dominate exercise and follows 2 of our training principles to train upright and train movement patterns. 

Watch Here
http://www.youtube.com/watch?v=_u5dcPArXHA&feature=youtu.be




www.definedfitnesswexford.com
We Change Lives!


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Ready to change your life? Get started today with our 30-Day Trial Membership for 59$. Your 30 days  include 5 personal training sessions, 5 metabolic conditioning sessions, a fitness program designed for your goals, and needs and unlimited use of the facility for 30 days! Call today to get started 724-934-2000

How Do You Warm Up?

This is part five of an eight part series titled "8 Principles of the Defined Fitness Training Philosophy". Over the next eight weeks we will be writing a short post about each part of the training philosophy we use here are DF and make part of each workout.


Number Five: Do A Dynamic Warm Up

Most people think of the warm up as just some light stretches and maybe a lap or two around the track. However, if this is all that you are doing you are selling yourself short.

At Defined Fitness we like to have all of our members go through what is called a "Dynamic Warm Up". This type of warm up takes us through all of your bodies movements patterns and helps to bring blood into the muscles, increase heart rate, and get you ready for what is about to come. This is also a time for us to work on some corrective exercises, typically for the hips and shoulders, that will improve your posture and help to prevent injuries.

Unlike, the quick lap around the track and hamstring stretches most people do before they workout. A good Dynamic Warm Up will take about 10-12 minutes to complete and will start with some foam rolling and stretching and then move into bigger movements, like squats, core work, and jumping jacks.

www.DefinedFitnessWexford.com
We Change Lives!

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Get Your Sweat On! Make sure you scan yourself in each time you visit the club and if you visit 10 or more times you'll be rewarded through our Frequent Sweaters Program. This months reward is a free Recovery Shake.

Defined Fitness Tip of the Week Pigeon Stretch

In this weeks edition of the DF Tip of the Week we look at Pigeon Stretch.  This move stretches out the Hip Flexor and Glute. Emphasizing one of our training principles to do a Dynamic Warm Up 

Watch Here
http://www.youtube.com/watch?v=EXojhrp6ktw&feature=youtu.be



www.DefinedFitnessWexford.com

WE CHANGE LIVES!

===============
Ready to change your life? Get started today with our 30-Day Trial Membership for $59. Your 30-Days include 5 Personal Training Sessions, 5 Metabolic Conditioning sessions, a fitness program designed for your goals and needs, and unlimited use of the facility for 30 days! Call today to get started 724-934-2000