The importance of "Core" training - Part 1

Over the next two days I will be posting a Q&A session with Dave Giloi, who specialises in personal training and conditioning. With over 10 years in the fitness industry, Dave discusses the importance of core training and why its a "must" for all those looking into multi sport such as triathlon. Dave is based in Steenberg Estate, Cape Town and over the past year has included specific core training classes for local triathletes. Tri Bren caught up with him recently and asked for his thoughts over a few questions pertaining to core training...

TB: What is the "core" area in our body?

DG: The "core" area in the body is the centre of the body, the muscles responsible for stabilizing the pelvis and therefore the lower back as well. They work together to keep a stable center and good spinal alignment, with or without load, standing, seated, moving and stationary. They include: The pelvic floor muscles ( according to mixed research ), external and internal obliques, rectus abdominus, transverse abdominus, multifidas, diaphragm, transversospinalis muscles. one cannot ignore the importance of the quadratus lumborum as well as erector spinae, iliopsoas. Not forgetting the adductors and gluteal muscles, which also attach onto the pelvis and help provide support. 

TB: Why is core strength training so important?

DG: A strong and well conditioned core is crucial to be able to put the spine into a good bio mechanical position to not only avoid injury but also to be able to impart powerful contractions of the rest of the body repeatedly. A weak core is like having a foundation of jelly and trying to build off of it. The levers of the musculo skeletal system require a rigid platform from which to operate. Without this, compensatory movements often take place and effective movement is compromised. It is also important not only to be able to achieve good positions but to be able to maintain them under high load and/or for a long period of time is also key to athletic success.

TB: Most of us think of core training as lying on the floor and doing various static excersises, is this true? 

DG: One important factor that is often mishandled in training is that not all core training needs to happen while lying down and in isolation of target muscles. A very effective concept to bare in mind is to train the the body as a team or unit. Isolating core muscles will strengthen them in isolation. Be sure to include the legs and arms in an attempt to teach all muscles to work together with your strong core. The core often links movement and force from toes to finger tips and vice versa and should therefor be trained as such. Train the core but also train the core to be a strong link between extremities.

Balance is another important modality which goes hand in hand with core but is not the same thing. The core muscles do contribute to balance, but so does every other muscle. Sucking the tummy in does not improve your balance just as balancing on a ball does not necessarily strengthen the core. Balance is another topic and another effective way to improve performance, but care needs to be taken to actually focus on strengthening core muscles by using them, not just by sitting or kneeling on a ball and assuming that will do the job.

Catch the 2nd part of this Q&A with Dave Giloi tomorrow where I ask him more specific questions on how triathletes can benefit from core training... Sign up as a follower and receive automatic news,tips and advice via email