Top 10 Benefits of Core Training
Physical strength starts in the core. However, the idea of the core can mean different things to different people.
Many only recognize the abdominal muscles as the body’s core, but the human core structure is much more than that. The core area of the body includes all the body’s muscles except for those in the extremities (including the head).
Essentially, this means that there are far more muscles involved in complete core training than most people assume. Complete core training is a fundamental part of fitness training and is too often overlooked when working out.
想一想：有將近 30 塊肌肉連接到核心，它們一起使身體作為一個整體運動。
Think about this: There are almost thirty muscles attached to the core and together they enable the body to move as an integrated unit.
Here is my list of the top ten benefits of core training:
Tightens the abdominal structures involved in movement and improves the transfer of power to and from the extremities.
Teaches the muscles to work together efficiently and effectively.
Aids in the prevention of injury.
Strengthens and improves the torso’s stabilization.
Can improve respiratory function.
Facilitates proper distribution of weight and assists the body in absorption of force and transfer of forces.
Enhances neuromuscular efficiency throughout the body and neuromuscular control for efficient movement and physical positioning.
Improves spinal and postural control while the body is still and in motion.
Helps to stabilize and align the spine, ribs, and pelvis of a person to withstand static and dynamic force.
Tightens and flattens the tummy.
Quality or Quantity?
Always choose quality over quantity when it comes to executing the exercises.
Focus and be present in the moment. Pay attention to what the body is doing and how it feels. Engage in proper breathing and move at a pace that won’t compromise the goal and form of the exercise.
When working with weights, train with a partner for spotting, support, and motivation. Or train with a personal trainer for challenging, but safe workouts that accelerate results. Start at the appropriate level and gradually build-up to the desired level of strength and endurance over the course of a planned period, using a strategy that sets you up for success.
Core training can be done as often as the body permits. Once the core is trained to failure, it’s often sore afterward. It is very important to allow the trained muscles to recover. Recovery can take from a day to a week, depending on the intensity level of the training and condition of the body. Training a muscle group again, before it is recovered, is not advised and can cause problems such as overtraining and injury.
當肌肉酸痛時，多喝水，在一天中定期拉伸肌肉，每天至少熱身一次。在跑步機上 10 到 20 分鐘就可以完成這項工作，具體取決於速度、坡度和健康水平。無論選擇哪種熱身方式，都應該讓人流一身輕汗。
When muscle soreness occurs, drink lots of water, stretch the muscles regularly over the course of the day, and warm up the body at least once a day. Ten to 20 minutes on a treadmill can do the job, depending on speed, incline, and fitness level. Whatever the choice of warm-up, it should bring a person to a light sweat.
Once the body is perspiring consistently, one can cool down. A post-workout massage and a warm bath can also help, get in the tub while the water is nice and warm, then let the water cool down naturally, so that the body can cool down naturally with it. Post-workout drinks can also help with muscle soreness and repair.
Finish up with a good night’s rest and your core will soon reward you with optimal shape and performance.