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<title>Latest Articles by Inniss</title>
<link>http://www.populate.net/</link>
<description>Articles at Populate.NET</description>
<language>en-us</language>
<item>
<title>Developing Core Strength through Core Training</title>
<link>http://www.populate.net/Fitness/developing-core-strength-through-core-training.html</link>
<guid>http://www.populate.net/Fitness/developing-core-strength-through-core-training.html</guid>
<pubDate>Tue, 28 Oct 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ There are 3 phases of Core Training.  When you perform core exercises you can focus on 3 things: stability, strength, or power.  Although stability, strength, and power are all related you can emphasize a certain benefit by choosing specific exercises and performing them in a specific way.

Stability refers to the ability of your muscles to maintain a joint's position, posture, and alignment.  Strength refers to the ability of your muscles to move a certain amount of resistance through the full range of motion.  And power refers to the ability of your muscles to move your body with speed.

Core stabilization is best developed by isometric exercises.  Isometric exercises are exercises in which the core, pelvis, and spine have little to no movement. Core power is best developed when you perform exercises in a fast and explosive manner.

Core strength is best developed when you move through the full range of motion in a controlled way and sometimes against resistance.  In this article I want to talk about developing core strength.

Stabilization is the foundation of core training, but as soon as you master stability exercises like the drawing in maneuver and the plank, you should then focus on exercises that challenge your abdominal muscles and lower back muscles through a greater range of motion.  Crunches on a ball and lower back extensions on a ball are both good core strengthening exercises.

Let's talk about crunches.  Crunches on the floor are a good exercise for developing strength, but on the floor your range of motion is limited.  Because of decreased range of motion on the floor many physical therapists and personal trainers recommend doing crunches on an exercise ball.

When you perform crunches on the ball, your hips and spine are slightly extended, and this gives you more range of motion.  In regards to strengthening any muscle, the greater range of motion you use the greater gains in strength you will achieve.

Okay, now let's talk about working the lower back muscles on the ball.  The same issues hold true when comparing back extensions on the floor and back extensions on the ball.  You have less range of motion on the floor, so you may not achieve the same improvement in strength.  If you don't have access to a ball, back extensions on the floor are still a great lower back exercise, but you can enhance the range of motion using a ball.

When you think about core strength, your goal should be to develop your abdominal and lower back muscles through the greatest range of motion possible.  Of course, never compromise form, and always move in the pain free range of motion.

Here's another tip for developing core strength.  If you want to maximize your strength gains, you must increase or add resistance to your core exercises once they become easy.  The abdominal muscles are just like other muscles.  In order to break strength plateaus, you must increase the challenge by adding resistance.  You can add resistance to your core exercises in many ways.  You can use dumbbells, weighted plates, cables, tubing, or ankle weights.

You can use dumbbells or weighted plates across your chest to add resistance to your crunches.  In addition, you can use cables or tubing to add resistance to your crunches or perform functional moves such as standing rotations, lifts, or chops.  You can even use ankle weights to add resistance to core moves that involve the legs.

Remember, that before you rush off to challenge your core muscles with resistance, you should first develop stability.  Also, begin light when you start to add resistance and build up slowly.  More resistance means more pressure on your muscles and joints, and more pressure can increase the risk of injury, especially if you have incorrect form or posture.

After you have developed adequate core strength, the next step is to develop your power and speed.  If you participate in sports developing speed is essential to performance and injury prevention.  However, if you are not an athlete, you might put less emphasis on developing power and more on stabilization and strength. ]]></description>
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<item>
<title>Developing Core Stability through Core Training Exercises</title>
<link>http://www.populate.net/Fitness/developing-core-stability-through-core-training-exercises.html</link>
<guid>http://www.populate.net/Fitness/developing-core-stability-through-core-training-exercises.html</guid>
<pubDate>Sun, 26 Oct 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Core Training is a very popular philosophy sweeping over fitness programs.  At a quick glance core training appears to be simply abdominal exercises and lower back exercises, but core training is so much more.  Core training is all about good alignment, joint stability, and efficient movement, and your core includes your entire spine, shoulder girdle, and hip girdle.

When you perform core exercises you can focus on 3 things: stability, strength, or power.  Although stability, strength, and power are all related you can emphasize a certain benefit by choosing specific exercises and performing them in a specific way.

Stability refers to the ability of your muscles to maintain a joint's position, posture, and alignment.  Strength refers to the ability of your muscles to move a certain amount of resistance through the full range of motion.  And power refers to the ability of your muscles to move your body with speed.

In this article, I want to focus on developing core stability.  One possible cause of lower back pain is a lack of stability in the pelvis and lower back.  When your back is unstable, there is more pressure on the joints of your back.

In addition, when your back is unstable your sports performance is decreased.  So, developing core stability is important for everyone from people with desk jobs to elite athletes.

Let me ask you a question that speaks to the importance of core stability.  Is it easier to run on sand or grass?  Most people will say that it is easier to run on grass.  Since the grass is more stable than the sand it's easier for your muscles to push you forward as you run.  Because the sand in unstable, your muscles have a harder time pushing your forward as you run.

You should think of your spine in the same way that you think about your running surface.  When your spine is stable, your muscles work more efficiently.  When your muscles work more efficiently, you have a lower risk of injury and perform at a higher level.

Well, you may be asking which type of exercises is best for core stabilization.  Some of the best core exercises for stabilization are isometric exercises.  Isometric simply means same length or no movement, so during isometric exercises the position of your spine does not change.  Two of the first core stabilization exercises that I teach my clients are the drawing in maneuver and the plank.

The drawing in maneuver is the best exercise for the transversus abdominus.  In movement studies, physiotherapists found that the transversus abdominus is the first abdominal muscle to fire when you move your arms are legs.

They also found that it lags behind in people with lower back pain.  To re-educate your transverse abdominus (your natural girdle) you must practice pulling your belly button in towards your spine.

You can practice the drawing in maneuver from many positions, but the key is to keep your spine in a neutral or balanced position when you pull in.  You can perform the drawing in maneuver while lying on your back, so gravity can assist you.  Then, you can progress to seated or standing where gravity is more neutral, and the most challenging position is lying face down or on your hands and knees where gravity pulls down against you.

No matter which position you choose, pull in your belly button and hold for 5-10 seconds and repeat for 10 repetitions.  When personal trainers or physical therapists say pull in your abs, they are referring to the drawing in maneuver.

Another great core exercise for stabilization is the plank.  The plank is a popular yoga pose that has crossed over into many other areas of fitness.  It involves balancing face down on your elbows and your toes.

There are two main keys when performing the plank.  First, you should keep good alignment through your spine and entire body.  And, second, you should pull in your belly button and use the drawing in maneuver throughout the entire set.

Attempt to hold the plank for 10 seconds to 60 seconds.  Repeat the exercise 2-3 times.  If you shake when you first try the plank, don't worry about it.  As your coordination and strength improve you will shake less.  Also, if the full plank from your toes and elbows is too challenging, you can build up your strength using the half plank which is done from the knees and the elbows.

Once you have increased your core stabilization, move on to focus more on core strength.  Core strength is best improved by using exercises that move your spine through a large range of motion against resistance, but that is a topic for another article. ]]></description>
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<item>
<title>Leg Raises, Leg Lifts and Lower Back Pain</title>
<link>http://www.populate.net/Fitness/leg-raises-leg-lifts-and-lower-back-pain.html</link>
<guid>http://www.populate.net/Fitness/leg-raises-leg-lifts-and-lower-back-pain.html</guid>
<pubDate>Mon, 06 Oct 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Leg raises can be a useful ab exercise, but for some people the risk of injury might outweigh the benefit gained from doing leg raises. Let's talk a little more about what's going on with your abdominal muscles and lower back during leg raises.

When you perform leg raises, your abdominal muscles work with your hip flexors. Your abdominal muscles work to keep your pelvis stable, while your hip flexors work to move your legs.  This is actually an important motion to master, but here are the problems that may arise.

Problem #1: Your Abdominal Muscles are too Weak to Keep Your Pelvis and Lower Back Stable!

Our legs are heavy, so our abdominal muscles must work really hard to keep our pelvis and lower back in the correct position. As the legs lower towards the floor, there is a tendency for the lower back to arch.  When the lower back arches, there is extra pressure placed on the joints of the lower back. The job of the abdominals is to stop the lower back from arching excessively, so if you have weak abdominals you will likely have extra pressure on your lower back when you perform leg raises.

Ab Workout Tip: You can build up your abdominal strength and protect your lower back by limiting your range of motion during leg raises. Begin with your hips at 90 degrees. Lower your legs until you feel your pelvis tipping and your lower back arching; at that point reverse directions and return to the starting position.

As you move closer to the floor more pressure is placed on your lower back so limit your range of motion and move only as far as you can control.

Workout Tip: If you have trouble keeping your legs straight in the air, it is likely a sign of poor flexibility in the hamstring muscles. Stretching your hamstrings can improve your form during this ab exercise.

Workout Tip: If you have any trouble performing leg raises, begin by mastering reverse crunches. Reverse Crunches can help to strengthen your abdominal muscles and increase the flexibility in your lower back, and they are a great exercise for beginners and athletes.

Problem #2: You Have Bad Posture and Bad Alignment in Your Spine!

Here are 2 simple statements about posture. When your posture and alignment are ideal, you have the least pressure on your lower back and the most stability.  And, when your posture is not ideal, you have more pressure on the joints of your lower back and less stability in your lower back.  Bad Posture adds pressure to your lower back.

Problem #3: Your Hip Flexors add Pressure to the Joints of the Lower Back!

When the legs move during ab exercises, the hip flexors contract.  When the hip flexors contract, pressure is added to the lower back.  This is a normal process, and this happens during every exercise and at every joint.

But if you have joint irritation in your lower back aggressively working your hip flexors can add excessive pressure to your joints.  This problem is really only a problem if you have lower back injuries.

If you have weak abdominals, poor posture, and a lower back injury, then, full straight leg raises all the way to the floor are probably not the best ab exercise for you.  If you are a beginner, start by practicing the drawing in maneuver and the plank exercise.  Then, move on to reverse crunches and regular crunches.  Once you have mastered the basics, it is okay to progress to leg raises and more challenging ab exercises ]]></description>
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<title>7 Mental Weight Loss Tips and Motivational Strategies</title>
<link>http://www.populate.net/Fitness/Weight_Loss/7-mental-weight-loss-tips-and-motivational-strategies.html</link>
<guid>http://www.populate.net/Fitness/Weight_Loss/7-mental-weight-loss-tips-and-motivational-strategies.html</guid>
<pubDate>Wed, 01 Oct 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ When it comes to losing weight, many people always look for a scientific study on the most effective workout methods.  But, even good exercise science is useless if people don't follow the advice.  Finding motivation to exercise is more important than finding a new study on exercise science.  Below are 7 tips to get and keep you motivated to pursue your fitness goals.  

Tip #1: Set Goals

Setting goals is an important step for the achievement of success in any area of your life. If you want to lose weight sit down and write out your fitness goals. 

Do you want to lose 5 pounds? Do you want to exercise more regularly? Do you want to eat a healthier diet?  Having written goals makes it 10 times more likely that you will achieve your goal.

Tip #2: Prioritize Your Time

Your time is your most valuable asset, and good time management skills can make the difference between reaching your weight loss goals and failing to reach your goals. Consider writing in exercise as an appointment in your calendar. In addition, plan out your shopping list and meals in advance.  Come up with ways to better use your time and commit the necessary time to improving your health.

Tip #3: Don't Go For the Quick Fix

Patience is a virtue, but it is almost always lacking when it comes to weight loss programs. There are 2 main problems with seeking the quick fix. First, the tendency to want something for nothing leaves people disappointed and de-motivated. There is no way around putting in the work. Something for nothing does not exist!

The second problem with seeking the quick fix is that it often addressed the symptoms and not the cause of the problem. Go slow and steady because consistency is really important.

Tip #4: Think About Changing Your Lifestyle

Healthy Eating and Exercising Regularly are like taking a bath. You only experience the benefits if you continually do it on a regular basis. So many people say that diets don't work because when people go off the diet they gain weight back. But, the word diet actually means "way of life" not restriction. Everyone is always on a diet, it's just that everyone's way of life is different.

Habits rule our lives. "Bad habits are easy to form and hard to live with; whereas, good habits are hard to form, but easy to live with."  Strive to develop healthy habits that you will embrace for the rest of your life.

Tip #5: Commit to Your Routine

Once you have goals, you must commit to your eating and exercise routine. Your level of commitment will determine your results. If you just kinda commit, then you'll likely have low results. However, if you fully commit to your routine and put your all into it, your results will likely be much better.

Tip #6: Keep a Workout and Food Journal

Keeping track of your progress and activities is a great way to keep you moving in the direction of your goals.  We all think we exercise more than we actually do, and we all think we eat less than we actually eat. A workout journal and food journal will help to give you a less biased opinion about your activities. The better you can determine how your plan is going the easier it is to modify it to reach your goals.

Tip #7: Forget About Moderation Strive for Excellence

Everything in moderation except moderation. I understand the statement "Everything in Moderation", but the problem is that everyone has a different definition of moderation. For some people drinking alcohol in moderation is 1 drink a week, and for others it's 4 or 5 drinks 3-4 times a week.

If you want to be successful in anything you have to strive for excellence in that endeavor, and do your best all the time. If a habit is bad for your health, then you should likely always avoid it. Here's an analogy. Would you ever tell a child, "lying and stealing is okay but only moderation"-- of course not. So why do we talk ourselves into doing things that we know are not right by using well it's okay if I do bad stuff only in moderation.

Now, I know that no one is perfect, and I don't expect my clients to be perfect, but striving for excellence is all about truly doing your best to make the best decisions all the time. You and your body deserve the best.

How you think determines what you do. And what you do determines how you feel.  So set goals, prioritize your time, commit to long-term success, and strive for excellence. ]]></description>
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<item>
<title>5 Healthy Eating Tips for Halloween</title>
<link>http://www.populate.net/Health/Wellness/5-healthy-eating-tips-for-halloween.html</link>
<guid>http://www.populate.net/Health/Wellness/5-healthy-eating-tips-for-halloween.html</guid>
<pubDate>Sun, 28 Sep 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ It's hard all year long to stick to a weight loss plan, but it can be even more difficult during the Halloween season.  Candy wreaks havoc on your metabolism, and processed sugar will really slow down your metabolism and cause weight gain.
  
When you eat high amounts of processed sugar and candy, your digestive system gets stressed out and your body has a harder time burning fat.  Below are some tips to help you avoid gaining too many extra pounds because of trick or treating.

Tip #1: Eat a balanced meal before going trick-or-treating! 

Eating a balanced meal and feeding your kids a balanced meal is a great way to curb the sugar/ dessert cravings. Try to fill up on lean protein, veggies, and fiber before your first piece of candy. 

Tip #2: Workout before going out! 

If you workout or exercise before trick-or-treating, your body will be more sensitive to insulin. All this means is that your blood sugar will be lower and your hormones won't fluctuate as dramatically after you eat candy or desserts. 

Your body will digest sugar a little better if you workout before going out. 

Tip #3: Eat a piece of fruit before you eat a piece of candy. 

Before sitting down to a big bag of candy, eat a piece of fruit and drink 8 ounces of water. Eating fruit and drinking water has a significant role on satiety (the feeling of fullness). You'll likely eat much less candy if you start with fruit and water.  

Tip #4: Give away the excess. 

After Halloween, it's time to purge your kitchen and cabinets of the remaining temptations. Bring the extra candy to work or give it to someone else who can distribute it elsewhere. 

You could always throw away the excess, but I know that seems wasteful. So try to give away the excess candy the day after. 

Tip #5: Don't eat any candy at all! 

I know this is a hard tip to follow. But, I want you to know that candy can be very addictive. Once you have 1 piece, you may feel like you need to keep eating until you're sick (I've been there.) 

Do your best to resist temptation. We're all human, but if you can avoid eating a ton of sugar during the days leading up to and following Halloween, you can avoid gaining weight.  If you have been on a weight loss program, Halloween is a time that you must approach cautiously.  Try to make it to Thanksgiving without falling off your weight loss plan wagon.  Thanksgiving to New Year's is a tough time, so don't extend your bad holiday eating season by binging on candy during Halloween. ]]></description>
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<item>
<title>7 Summer Exercise Tips</title>
<link>http://www.populate.net/Fitness/Weight_Loss/7-summer-exercise-tips.html</link>
<guid>http://www.populate.net/Fitness/Weight_Loss/7-summer-exercise-tips.html</guid>
<pubDate>Sun, 28 Sep 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ As summer approaches, many people want to get in shape.  Here are some exercise tips to help you lose weight during the summer months.

Tip #1: Walk and Talk
 
The summer months are great for being outdoors and walking is a great form of exercise for weight loss. Instead of sitting at Starbucks or your neighbor's house chatting get outside and walk and talk. Visiting with friends and family is important and fun, but who says you need to be stationary to enjoy someone's company.

Walking 1 mile burns around 100 calories (for someone that weighs 150 pounds), and walking and talking is a great way to kill two birds with one stone.

Tip #2: Buy a Bike
 
Like walking, biking is also a good low impact form of exercise. As a whole we drive too much, sometimes even just 2 miles or so to run a quick errand. Use your new bike to run errands close to home, save gas, and burn calories.

Tip #3: Picnic and Plan Outdoor Activities

Summer is a great time for picnics. Plan a picnic and of course pack healthy foods, but also pack a Frisbee, football, whiffle ball and baseball bat. It may not seem like a hard core workout, but tossing around a Frisbee or football burns more calories than watching TV, and all the extra activity adds up in the long run.

Tip #4: Start an Outdoor Project Around the House

There are so many outdoor projects that are perfect for the summer. You can build a deck or plant a garden. Exercise does not have to happen in a gym or in front of a television. What do you think people did before gyms were invented... that's right they worked on the land and on the house. Outdoor projects can be a sneaky way to get in more exercise during the summer.

Tip #5: Find a Summer Workout Partner

Having a workout partner helps to keep both people motivated. It can be hard to lose weight all by yourself, but if you have a workout partner with similar goals, you can push each other to stay committed to the exercise routine.

Tip #6: Take a Fitness Vacation

Most people gain weight when they go on vacation because they just want to go eat, drink, party and sleep on vacation. But, I'll challenge you to take a fitness oriented vacation.

If you go to the beach to relax, plan a 3-5 mile walk in the morning and a 3-5 mile walk in the evening before dinner (that could be an extra 600-1000 calories burned a day). Plan a hiking vacation, or a tennis vacation, or a swimming vacation. Get in the ocean or pool for 1-2 hours in the morning and 1-2 hours in the evening before dinner. Do activities you love. But make a plan to be active on everyday of your fitness vacation.

Tip #7: Consult with a Personal Trainer or Fitness 
Professional

If you have motivation to exercise but you're not sure what to do consult with a personal trainer or fitness professional to get some guidance and structure. Structure really helps us to achieve goals and a health professional can help to provide structure to your workout routine so all you'll have to do is follow the plan.

If you're serious about losing weight, I recommend that you also incorporate healthy eating habits.  Get started today and stick with it. ]]></description>
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<title>7 Eating Tips to Lose Weight During the Summer</title>
<link>http://www.populate.net/Fitness/Weight_Loss/7-eating-tips-to-lose-weight-during-the-summer.html</link>
<guid>http://www.populate.net/Fitness/Weight_Loss/7-eating-tips-to-lose-weight-during-the-summer.html</guid>
<pubDate>Sun, 28 Sep 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Generally, as the weather gets warmer we wear less clothes, so as summer approaches many people want to lose weight and get in shape for the beach.  Below are 7 healthy eating tips to help you lose weight during the summer months.

Tip #1: Fresh Fruits are the #1 Snack

Depending on where you live, you likely see a significant improvement in the quality of the produce offered at your local grocery store during the summer months. Stock up on fruit once or twice a week. Take them to work, eat them as snacks, and eat them as dessert. 

I don't know about you, but for me a ripe mango taste just as good if not better than candy or a sugary dessert. And fruit will always have so much more vitamins, minerals, fiber, and water than any processed sugary dessert that comes in a box or bag.

Weight Loss Tip #2: Eat a Salad Once a Day

Just like fruit, the veggies tend to be fresher during the summer months. When you stock up on fruit, also stock up on veggies.

Preparing your own salad at lunch or with dinner is a great way to add tons of fiber and minerals to your diet without adding tons of calories. Starting dinner with a salad is a great way to curb overeating and support weight loss.

Weight Loss Tip #3: Careful with the Cold Drinks

During a hot summer day it's so easy to reach for something cool and refreshing to drink, but you have to be careful that you're not drinking too many extra calories. Sweetened Lemonade can pack over 200 calories for a 12 ounce serving. 

A can of ice cold Coca Cola has about 140 calories per 12 ounce can. A cold 12 ounce beer has about 150 calories. And if you reach for a mixed drink like a cold Pina Colada while you're sitting at the beach you'll take in an additional 600 calories.

During the hot summer days try to stay hydrated with mostly water. Drinking mostly water is a great summer weight loss tip.

Tip #4: Careful with the Cold Desserts

Just like cool drinks, during the summer months it seems so easy to reach for ice cream after dinner to cool off. Ice cream tastes good, but it can really wreak havoc on your waistline. An occasional treat is okay, but try not to get the deluxe banana split with whipped cream, caramel, chocolate, fudge, and nuts. If you absolutely must have ice cream, consider sharing with someone else or buy 1 dessert for a group of 4. Less is more.

Tip #5: BBQ a Little Healthier

BBQ's are a part of summer that so many people love, but a BBQ doesn't have to be an excuse for you to pig out on all the bad stuff. Go light on the full fat beef, cheese, potato chips, coke, and beer.
Consider sharing a half of a hamburger or skip the cheese. Always seek out any fresh veggies, and limit yourself to one drink that is not water.

Tip #6: Eat Less When You Dine Out.

First, I will say that preparing your own food will help you to lose weight if you eat out often. But, when you do go out to eat during the summer months, try to eat a little less. You can cut back on restaurant calories by eliminating 1 or more courses. 

Do you need the bread, appetizers, desserts, and drinks? Ask if you can have the sauce on the side, and try to order something tasty and a little healthy.

Tip #7: Aim to Eat 4-5 smaller meals throughout the day.

I know so many people rush off to work with no breakfast, and often skip or have a light lunch. Then at dinner it's 1000 calories followed by another 500 calories of dessert. Your metabolism doesn't like large meals. Try to eat 3-4 300-600 calorie meals and 1-2 100-200 calorie snacks throughout the day.

Hopefully, these simple eating tips will help you to lose weight.  Of course, if you are really serious about losing weight then you will also incorporate exercise.  Walking is a great place to start, and adding weight training will give you a significant boost.  Get started and stick with it. ]]></description>
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<title>Core Training Tip: Do Balance Exercises in Your Workout</title>
<link>http://www.populate.net/Fitness/core-training-tip-do-balance-exercises-in-your-workout.html</link>
<guid>http://www.populate.net/Fitness/core-training-tip-do-balance-exercises-in-your-workout.html</guid>
<pubDate>Tue, 12 Aug 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Balance exercises are often neglected in fitness routines, but having good balance is an important part of overall joint health and injury prevention.  One of the reasons that balance training is left out of fitness programs is that it has little impact on how your body looks.  Instead, balance training is all about how well your body moves.  There are a lot of good looking people whose bodies do work well.

Core Training and functional training is all about getting your body to move more efficiently.  When your body moves more efficiently, you are less likely to get injured and you will perform regular activities and athletic activities at a higher level.

A balance exercise is an exercise that is done standing on 1 leg.  Your center of gravity shifts when you stand on one leg, so your core muscles must work harder to stabilize your entire body over the standing leg.  Running is a 1 legged exercise, so any sport or activity that involves running requires good balance.

Another hidden benefit of doing exercises while standing on one leg is ankle, knee and hip stability and strengthening.  The small muscles around the foot and ankle really get challenged during balance exercises, and standing on one foot can strengthen the arch muscles.  In addition, the small hip stabilizer muscles are strengthened when you stand on one leg, and strong hip stabilizers help to control and protect the knee from excessive stress.

When you have injuries to your legs, your coordination and balance on the injured side generally diminishes unless you work on restoring it.  If you have twisted your ankle in the past, chances are that your balance on the side you injured is worse than the side that was never injured.  

The same holds true for knee and hip injuries.  Generally speaking when you have a leg injury, you avoid putting pressure on the injured side, and this leads to decreased coordination, decreased strength, and decreased balance.  It is important to practice balance exercises if you have had leg injuries in the past.

Some simple balance exercises include, just standing on 1 leg for 30-60 seconds.  In addition, you can stand on one leg while moving your opposite leg to constantly change your center of gravity.  1 leg squats and 1 leg hip hinges are also good balancing exercises.

Once you have mastered standing on 1 leg and basic exercises such as the 1 legged squat, you can further challenge your balance by using a wobble board, core board, bosu ball, foam pad, or any other unstable surface.  Begin by just practicing standing on an unstable surface with 1 leg, and then progress to doing other exercises while standing on some type of core exercise equipment.  If you want to have a complete core training routine, include balance exercises into your workout. ]]></description>
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<item>
<title>10 Core Training Tips and Core Workout Tips</title>
<link>http://www.populate.net/Fitness/10-core-training-tips-and-core-workout-tips.html</link>
<guid>http://www.populate.net/Fitness/10-core-training-tips-and-core-workout-tips.html</guid>
<pubDate>Fri, 08 Aug 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ Core training has become popular as a fitness philosophy because it is a great way to build a strong foundation.  Here are 10 Core Exercise Tips.

Tip #1: Activate Your Abdominal Muscles

The abdominal muscles play a significant role in core stability.  The deep abdominal muscles contract to stabilize the spine before the arms and legs can move.  The drawing-in maneuver and the plank are great exercises to activate the deep abdominal muscles.

Tip #2: Strengthen Your Lower Back Muscles

The lower back muscles often get neglected in fitness programs, probably in part because of vanity.  I have never heard someone say, "Do you know any good exercises to get ripped lower back muscles?"  In fitness many people are focused on getting 6 pack abs and a flat stomach, and they are neglecting their back.

The back muscles are just as important as the abdominal muscles.  If you want to have a strong core, you must have both strong abs and strong back muscles.

Tip #3: Learn to Engage the Pelvic Floor

The Pelvic Floor muscles are most popular when discussing sexual dysfunction or bladder control issues, but they are really important for stabilizing the pelvis lumbar spine.  They actually work with the abdominals and back muscles.  To engage the pelvic floor muscles you have to contract as if you were preventing yourself from going to the bathroom.

Tip #4: Do Balance Exercises

Balance Exercises are any exercise when you are standing on 1 leg or when you are standing on an unstable surface.  Your center of gravity shifts when you stand on one leg, so your core muscles must work harder to maintain your alignment.  Balance Exercises are an important part of a core workout routine.

Tip #5: Strengthen your Scapular Muscles and Rotator Cuff

Your core is more than just your spine.   Your core is your entire trunk and consists of the shoulder and scapular stabilizers.  When your scapula is stable, you will be less likely to get shoulder injuries and you will perform at a higher level.  Your core workout should include scapular and rotator cuff exercises.

Tip #6: Strengthen your Gluteus Maximus

The hip stabilizers are also part of the core.  The glutes attach to the pelvis and control the position of the hips.  When the glutes are weak or inefficient you will have a decrease in pelvic stability and hip stability.  Bridges are a great exercise to strengthen the glutes an improve core stability.

Tip #7: Train for Stabilization and Endurance First

Core stabilization exercises are exercises in which there is little to no movement around the spine.  When you begin a core program, it is important to first build a solid foundation of stability.  If you focus on stability first, you will make greater improvements in strength and speed.  The Plank is a great core stabilization exercise.

Tip #8: Train for Strength Second

Once you have a good base of stability, shift to building strength.  Strength exercises challenge your abdominal and back muscles through a large range of motion. Crunches on a Swiss Ball and lower back extension on a machine are good strength exercises.

Tip #9: Train for Power and Speed Third

Once you have a base of stability and strength, you can more efficiently develop your speed.  In addition, if you have a strong foundation, you will be less likely to get injured and your performance will improve more quickly.  Power exercises are done in a fast and explosive way.  Medicine ball throws and jumping exercises help to develop the power of your core muscles.

Tip #10: Play with Different Core Exercise Equipment

There are many tools that can enhance your core workout.  The Exercise Ball, Reebok Core Board, and the Bosu Ball are all great tools that can challenge your coordination and balance.  When you exercise on less stable surfaces, your core muscles work even harder to stabilize your body.

Well, I hope those tips help to give you some ideas about how to improve your core workout. ]]></description>
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<item>
<title>Core Training With The Bosu Ball And Exercise Ball</title>
<link>http://www.populate.net/Fitness/Equipment/core-training-with-the-bosu-ball-and-exercise-ball.html</link>
<guid>http://www.populate.net/Fitness/Equipment/core-training-with-the-bosu-ball-and-exercise-ball.html</guid>
<pubDate>Tue, 22 Jul 2008 00:00:00 -0700</pubDate>
<description><![CDATA[ In gyms all across the country, people are using many different tools to exercise their core muscles.  Some people really like the Swiss ball (Exercise Ball), and some people really like using the Bosu Ball.  The Bosu is half of a Swiss ball on a flat rubber platform, and it stands for Both Sides Up or Both Sides Utilized because you can do exercises on the flat platform and also on the soft dome shaped side.

Balance Training has become an important part of core workouts, because when you stand on one leg your center of gravity shifts, and the core muscles in your lower back and hips must work harder to maintain your stability.  You can stand on the Bosu Ball with 2 feet or on 1 leg.  1 legged balancing is really challenging, but it can lead to dramatic improvements in balance, coordination, and sports performance.

In addition to balancing exercises, you can do traditional abdominal and core exercises on the exercise ball.  The stability ball can enhance your core workout in 2 major ways.  It can challenge your stability because it has a soft unstable surface, and it can increase your core strength by allowing your body to utilize a greater range of motion when you perform traditional core exercises.

Whenever you do a core exercise on a ball, your core muscles work both to stabilize and move your lower back and pelvis.  When you perform core exercises on a stable surface like a machine or the floor, there is less challenge for the stabilizer muscles.

The balls can also enhance your core workout by allowing your spine to utilize a greater range of motion.  Your lower back has a natural curve, and the abdominal muscles work to reverse that natural curve.  When you lie flat on the floor, the floor partially reverses the natural curve in your lower back, and this decreases the range of motion that the spine can move.  Less range of motion equals less muscle work. 
 
Here is an example of how the Bosu can be used in your core workout to make your exercises more effective.  When you perform crunches on a Bosu Ball, your spine can extend to its natural position, so you get additional range of motion when compared to the floor.  It is also unstable like the stability ball, so your core muscles also work to keep you balanced as you crunch.

Also, because the balls are contoured, your body can focus more on segmental movement through the spine.  Lastly, because the balls keeps your body elevated off the ground, there truly is no rest position for the core muscles, so they stay engaged throughout the entire exercise.

The balls are great tool to use for core exercises.  In addition to regular ab crunches, you can do reverse crunches, oblique crunches, or Russian Twists.  If you see a ball lying around the gym floor, ask a trainer to show you a few exercises on it.  You may find that it is one of your favorite tools to incorporate into your core workouts. ]]></description>
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