Core Training - Not just for your abs!

We've all heard fitness experts claim that core training is important for overall fitness and health. Health clubs offer core training exercise groups and physio therapists recommend it for those recovering from injury. Your core is the collection of muscles that stabilize the spine, this includes the hips, pelvis, abdominals, lower back, mid-back, and neck regions of the body. These muscles are extremely important in all sports, so why do so many athletes overlook core training?

The reason most athletes skimp on this vital part of their workout is because the benefits are simply overlooked.

Benefits of core training:

• Develop better posture
• Decreases back pain
• Helps injury prevention and rehabilitation
• Increased flexibility
• Greater physical strength
• Improved respiration and lung capacity
• For seniors, it can help to improve balance, reduce injury, and maintain mobility

It's important to note that performing a few crunches is not proper core training. Since your core involves many different muscles groups, a variety of exercises are needed to ensure you work them all; some exercises to explore include, but are not limited to, lunges, bridges, planks, and crunches. Pilates and Yoga classes are also excellent for strengthening your core muscles while also improving balance and posture.

When your core is strong, your whole body works better. Core training isn't just for athletes, it's for anyone who would like to have their body working at its greatest potential. For anyone just starting an exercise program, be sure to talk to your family physician first.

References from the SIRC Collection:

1. Aggarwal A, Kumar S, Kumar D. EFFECT OF CORE STABILIZATION TRAINING ON THE LOWER BACK ENDURANCE IN RECREATIONALLY ACTIVE INDIVIDUALS. Journal Of Musculoskeletal Research. December 2010;13(4):167-176.
2. Han C, Wang W, Cheng B, Liu S. Basic Issues of the Core Strength Training: The Core Area and Core Stability. Journal Of Tianjin Institute Of Sport / Tianjin Tiyu Xueyuan Xuebao. March 2012;27(2):117-120.
3. LaRue L. Wave of the Fitness Future: 3-D CORE TRAINING. Volleyball. May 2011;22(4):26-29.
4. Nelson N. Diaphragmatic Breathing: The Foundation of Core Stability. Strength & Conditioning Journal (Lippincott Williams & Wilkins). October 2012;34(5):34-40.
5. Sudicky A. Core without the Crunches. Volleyball. April 2012;23(3):24-27.
6. Yu J, Lee G. Effect of core stability training using pilates on lower extremity muscle strength and postural stability in healthy subjects. Isokinetics & Exercise Science. June 2012;20(2):141-146.

Take a deep breath

Breathing is intuitive so most people probably feel it doesn't require special training to get it right.  However, it's easy to form bad habits as a result of poor posture, movement patterns and even stress.  For athletes, these bad habits can affect the nervous system, contribute to muscle fatigue, and decrease performance, so it's worth taking the time to learn some breathing techniques.

There are two main ways to breath:

Belly breathing - is one dimensional, with your belly expanding outward as you inhale.  This type of breathing often feels more natural, is easy to learn and is recommended for stress and anxiety relief.

Diaphragmatic breathing - relies on the large muscle just below the lungs.  If engaged properly, you should notice your ribcage expanding to the front as well as the back and sides of your torso.  This creates a stronger vacuum which allows you to suck more air into your lungs. 

Most people fall into a pattern of breathing where you overuse the muscles in the neck and upper body (known as the accessory muscles of inspiration) and under use the diaphragm.  During heavy exercise or training, the body needs these accessory muscles to kick in and supplement the diaphragm's action by moving the rib cage up and down quickly.  This action brings more air into the lungs, but the accessory muscles tire easily and if they are overused it can leave you feeling fatigued and anxious.

To learn optimal breathing techniques, getting the position of your ribcage right is key.  A neutral posture, the happy middle between slouching and having your chest pushed forward, gives your diaphragm the most room to contract.  Good breathing posture develops pressure from the within the abdomen that stabilizes your core, and transfers power between your upper and lower body giving you the ability to move more efficiently.

Proper breathing enables the body to get the needed oxygen to the brain and muscles, regulates your heart rate and helps athletes maintain their focus under the pressure of competition  Overall, adopting an effective breathing technique can have a dramatic effect on an athlete's physiology, their ability to relax, and ultimately on performance.

References from the SIRC Collection: 

1. Bacchus H. BREATHWORK AND SPORTS PERFORMANCE. Sportex Dynamics. January 2010;(23):21-26.
2. Blecher M. Play hard, breathe deeply. Women's Sports & Fitness. March 1997;19(2):52.
3. Guenette J, Sheel A. Physiological consequences of a high work of breathing during heavy exercise in humans. Journal Of Science & Medicine In Sport. December 2007;10(6):341-350.
4. Hall G, Baker O. A BETTER WAY TO BREATHE. Triathlete. June 2012;(339):54.
5. Nelson N. Diaphragmatic Breathing's Influence on Core Stability and Neck Pain. IDEA Fitness Journal. March 2012;9(3):28-30.
6. Whipp B, Ward S. Determinants and control of breathing during muscular exercise. / Le controle de la respiration au cours de l ' exercice musculaire et ses determinants. British Journal Of Sports Medicine. September 1998;32(3):199-211.

Avoiding painful side stitches

Side stitches or exercise-related transient abdominal pain (ETAP) is  not well studied, but it is thought to be caused by a lack of blood flow to the diaphragm which causes pain in the side or shoulder area.  While side stitches occur more frequently in people who are out of shape, most of us have experienced pain in our sides at one point or another.

One study found that although many people believed that age and fitness level to be the cause, neither seemed to be the case.  Instead, it was found that eating and/or drinking before exercise was a factor in getting a side stitch; food and drinks that were high in sugar or salt were more likely to cause problems.

So if a side stitch can happen to anyone, what do you do if it occurs during training or competition?

1. Start by breathing deeply into your abdomen (belly breathing).
2. Try pursing your lips when you breathe out to synchronize your breathing.
3. If you are on the move (e.g. running, or roller blading) you can try to get your breathing to fall in line with your foot movement.
4. Stretching may help to diminish the pain of a side stitch, raise one arm up in the air and lean to the opposite side of where your pain is.
5. If the pain really won't go away, slow down for a bit (five minutes) and continue when you feel well enough to start again.

The best thing you can do to avoid side stitches is to watch what you eat or drink before you exercise.  It is recommended that you avoid high fat or heavy foods and to try having smaller amounts more frequently if you know you are going to be exercising heavily. 

References from the SIRC Collection: 

1. Clark N. Undesired Sideliners: Side Stitches and Runner's Trots. Running & Fitnews. July 2010;28(4):21-23.
2. Erith M. Stitch - exercise related transient abdominal pain. Coach. November 2003;(19):42-45.
3. Morton D, Aragón-Vargas L, Callister R. Effect of Ingested Fluid Composition on Exercise-related Transient Abdominal Pain. International Journal Of Sport Nutrition & Exercise Metabolism. April 2004;14(2):197-208.
4. Morton D, Callister R. Influence of posture and body type on the experience of exercise-related transient abdominal pain. Journal Of Science & Medicine In Sport. September 2010;13(5):485-488.
5. Muir B. Exercise related transient abdominal pain: a case report and review of the literature. Journal Of The Canadian Chiropractic Association. December 2009;53(4):251-260.
6. Welch D. `Oh, the pain!'. Shape. October 1995;15(2):23.

I can't sleep...

Preparation for a competition often includes such things like packing your gear the night before, scheduling travel time and getting a good breakfast.  Unfortunately, most people neglect an aspect of training and recovery that is one of the most important, getting a good night's sleep.

Anxiety disrupts sleep - how many times have you lain awake at night worrying about the competition ahead?  A lack of sleep interferes with your ability to remain alert during the day and can negatively affect athletic performance.

A restful night's sleep is essential for athletes, so we have gathered a series of tips that will encourage your chances of achieving this goal.

• Try not to exercise too close to bedtime, this will make your mind and body too alert
• If you need to squeeze in a nap, try to keep it under 15 mins
• Develop a bedtime ritual, this will send the right messages to your brain that it's time to wind down and relax
• Allow enough time in bed to ensure you get a minimum of eight hours of sleep
• Keep distractions out of the bedroom - televisions, computers, cell phones, cover up your digital clock
• Watch what you eat and drink - spicy or heavy meals and alcohol or caffeine may stimulate your body and reduce your chances of getting adequate sleep
• Apply breathing or relaxation techniques

While you may not be able to completely suppress your pre-competition jitters, incorporating good sleep practices into your training can make a big difference.

References from the SIRC Collection:

1. Davenne D. Sleep of athletes - problems and possible solutions. Biological Rhythm Research. February 2009;40(1):45-52.
2. ERLACHER D, EHRLENSPIEL F, ADEGBESAN O, EL-DIN H. Sleep habits in German athletes before important competitions or games. Journal Of Sports Sciences. May 2011;29(8):859-866.
3. Halvorson R. Extended Sleep = Improved Athletic Performance. IDEA Fitness Journal. October 2011;8(9):14.
4. Jarver J, Anderson O. Just how crucial is a good night's sleep before a major event? / Pourquoi une bonne nuit de sommeil est decisive avant une competition importante ?. Track Coach. Summer 2002;(160):5122-5123.
5. Metzl J. Pre-race anxiety: Does a case of nerves help or hinder your race-day performance?. Triathlete. February 2006;(262):82-83.
6. Rosekind M. Peak Performance Requires Optimal Sleep and Alertness. Olympic Coach. Spring 2008 2008;20(2):4-7.