Exercise: Forget Training Core, Train Posture

My Favorite Therapist to Patient Dialogue

Physical therapist:  So the doctor recommended we do core training to alleviate your back pain. 

Patient:    Core training?  Whaddya mean core training?  I train my core every day in the gym.  I do crunches, hanging leg raises, twists,... shit,...I even do the kipping pull-ups that my coach says are more core than anything else!  Look at these abs!!! 

"Look at these abs!!"

Most injuries to the lower back occur because of poor movement and/or lack of stabilization.  Healthcare professionals often recommend core strengthening for injury prevention and to treat back issues.  Unfortunately, many attempt to train the core with exercises that involve spinal movement when really, core training is more about conditioning the spine NOT to move.

My clients easily grasp the concept of core stabilization when I tell them that they're really training postures and conditioning the body to maintain them against external forces.

A Little About Neutral Spine (posture)

A neutral posture is one that can absorb, generate, and support the most amount of force possible (in most cases).  As a result, a neutral spine allows for optimal power, injury prevention, and decreased wear on vertebral joints.  So who wouldn't want to practice maintaining neutral?

Click on Image for Extensive Description of Neutral Spine

The following are some posture training exercises along with questions I tell clients to ask themselves while performing them.  

The Prone Plank

• can I hold neutral posture while gravity attempts to pull my belly and head down?  I often reinforce the idea that the neck is part of the body's 'SYSTEM' so its positioning is as important as what's happening about the trunk and pelvis.
  

The Side Plank

• can I hold neutral posture while gravity works to bend me laterally?
  

Supine Leg Lifts

• Can I hold neutral posture from my head to my tailbone without allowing gravity's force on my legs to arch my back?
  

Running (now things are getting complicated!)

• Can I maintain neutral posture and minimize any rotation or lateral sway while moving my arms and hips in opposition?
  

I could post a ton more pics but I figure you get the point.  The moral of the story is that core (stability) training makes more sense if you go from the perspective of training to maintain certain postures rather than focusing on building specific muscles.

Happy training and hope this gives you some perspective,

DAVE

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Training Under Ketosis: Bonked Running Day 1

I know what it feels like to bonk during training.  'BONKING' is the point when your body runs out of immediate fuel and cannot produce enough energy to sustain the current level of activity.  It is the point when available glycogen (sugar)  gets depleted and one has to rely on the SLOW metabolism of fat for energy.  Exercise intensity and power output are reduced drastically because energy from fat is released at a lower rate than with glucose.
I was reminded of this concept on this morning's run.  It was the first run using my GARMIN GPS/HEART RATE MONITOR since starting the ketogenic diet and now I have concrete proof that I have a long way to go before I truly become keto adapted for running.

Producing ketones for energy is one thing, and being an efficient 'fat burner' is another.  Though I've achieved ketosis for the past 2 weeks, my body still hasn't gotten to the point where it easily derives energy from fat.  If you click on the following link, you'll see my run data and it is VERY FAR from being anything impressive.

Garmin Connect

The run was a continuous 4-miles and the objective was to maintain a comfortable conversational pace.  I averaged a 13-minute mile and was only able to keep my heart rate around 120-123 bpm.  I got a couple of laughs from the cyclists and other runners who passed me up because I looked so pitiful.  You'll see that my heart rate spiked at certain points but really, those were just occasions when I passed by a house that had some interference tweaking the signal from my chest strap.  I felt like I hit the wall right from the start.  It's safe to say that this (13-minute mile) is my base aerobic pace while in ketosis.  I felt like I could go for hours as slow as I was going.  The goal is to condition my body to metabolize fat more efficiently so that I could run faster with the same heart rate and perceived level of exertion.  This means MANY more runs while in ketosis.
It will take a while.

Happy training,

DAVE