Fanfare for the Common Abs

Myth - Common client question: I need to train my abs every day, right?
First, just which abs are we talking about?
There are four compartments of muscle that compose the core/ab musculature. When most people refer to their core or abs they are talking about the rectus abdominus, the abdominals they see in the mirror, that six pack every one craves. This is the muscle that is working when you do crunches or sit ups, the torso flexor. It is responsible for about 25 degrees of torso flexion, or bend. That's it. Any more than 25 degrees of torso bend and that muscle goes into an isometric (static) contraction and then your hip flexors take over to bring you the rest of the way up into that full sit up. Quick tip: Don't crunch all the way up. You can train that muscle much more efficiently by bending no more than 25 degrees. What's 25 degrees? Crunch up until your mid back is off the floor or ball. That is a good gauge. 

Your abdominal muscles are skeletal muscles. They are intrinsically the same as all of your other skeletal muscles. They need rest as much as they need work. Therefore, when they are tired, they need to be rested. Proper rest is very important in increasing your fitness. In my training, with my clients, or when I workout, I usually work each muscle group to or near to exhaustion. This includes the abs (core). The abs are very crucial to the structural integrity of your spine. This is why we call them core muscles. They are active in virtually every movement you make, whether you're in the gym, coughing, doubling over in laughter or getting out of bed. They function not just to move joints, but also to support them, namely your spine. When you contract your abs, and I mean your entire core, bear down and exhale, your entire abdominal compartment contracts around your spine to support it. This is the main reason why your trainer tells you to exhale on exertion. In fact, if you are not breathing properly or holding your breath while performing an exercise, you are not allowing your core muscles to meet one of their key responsibilities; aligning and protecting your spine. If you isolate and exhaust these muscles one day and don't rest them for at least a couple of days, not only are they not capable of doing more work, i.e. stronger, they are not able to fully function as supporters of your spine. It is here that you are most prone to an injury. Weak, tired core muscles are the enemy of the healthy back. Rest. Take at least two days between isolated core workouts. Your back will thank you.

To be continued.....................

Breathe, Breathe in the Air

"I turn my back to the wind
To catch my breath
Before I start off again"

Breathing during weight training - this is an area I never see addressed, be it in books, videos, or on the gym floor. All day I have to remind my clients to breathe properly during each phase of a movement. Folks tend to either hold their breath, or reverse the inhale/exhale during the shortening phase of a contraction. Why do we hold our breath during weight lifting? It is a natural physiological reaction to physical AND mental stress. Notice the next time you are stumped at your computer at work. You will most likely have to let out a huge breath of air, from stress. The same thing happens in the gym. Powerlifters actually try to take advantage of that stress and do what is known as the Valsalva Manuever in order to lift more weight. This is a fabulous way to spike your blood pressure off the charts, or in some cases end up with this or this.

Salma Hayek takes my breath away, and, for a slightly different reason, so does a tough set of barbell squats. There is great demand for oxygen here in your muscles, and in your brain. There is also a demand of sorts by your spine for you to breathe properly. You must meet those demands by breathing during each repetition. You inhale on the downward phases; dropping into a squat, lowering a barbell, and bear down on your abs and exhale during the upward phases. To clarify bearing down, I mean the same feeling you have in your core at the tail end of a cough or sneeze. Breathing this way has a two-fold action: you are supplying much needed O2 to your muscles, and you are forcing all your core muscles, which aid in expiring spent O2, to tighten around and support your spine.

Your blood pressure is elevated during exercise, which is a good thing. You are also elevating your heart rate during your workout. The end result is lower resting blood pressure and lower resting heart rate. Your cardiovascular system operates at greater output, with less effort. So, during your workouts keep your breathing correct to add to that efficiency. As my wise, pithy yoga teacher Ruzica tells me, "the difference between life and death is breath." Breathe properly, your back, brain, muscles, and insurance provider will thank you.