Recovery, the lost gem.

Throughout the fitness industry, it has been said and argued that one must exercise daily in order to see great results and feel better. Many have been led to believe that more volume equals greater results. While increased physical activity (not exercise) does benefit people in many ways, one crucial component of the balanced exercise program is frequently forgotten or ignored, and that is the recovery process.

Exercise is a process where by the body preforms work of a demanding nature, in accordance with muscle and joint function, in a controlled environment with in the constraints of safety,  to meaningfully load the muscles to deplete and inroad strength levels to stimulate a growth mechanism with in minimum time. Muscle development occurs not during an actual bout of resistance training but in the recovery period. While strength training, the muscle fibers are placed under a heavy stimulus that forces them to breakdown and rebuild newer stronger fibers. This rebuilding process occurs within 36 to 78 hours following your workout, and depending on the intensity of the workout you perform, studies has shown that full recovery can take up to a week or more.

Without a proper rest and recovery period, you can actually hinder your body from attaining the fitness results you work so hard to attain. Overtraining occurs when the body isn’t provided with enough rest and can result in fatigue, pain, and increased risk for injury. Rather than overloading your body with high volumes of work, focus on the quality of your workout and allow your body enough time to rebuild and become stronger. When it comes to exercise, purity is way more imporant then quanity. 

The truth about CORE STRENGTH

Grab your anatomy book and look up the word “core”. You won’t find it. That’s because the entire concept of Core Exercises is a made up marketing term. Your “core”, as the term is commonly used, can refer to anything in your mid-torso. This includes muscles such as your rectus abdominis, your lower back, and the internal and external obliques. The truth is, there is nothing special about working these muscles that make them any more important than the muscles in your limbs, upper torso, or any other part of your body.

Working your ‘core’ is supposed to bring about a whole lot of health benefits. A simple Google search of “benefits of a strong core” brings up these results:

  • “Core exercises improve your balance and stability.”
  • “Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities.”
  • “Core strength is the ability to support your spine and keep your body stable and balanced.”
  • “Core strength allows you to perform manual tasks safely and effectively in everyday life.”

Those seem like relatively innocent claims at first blush, but think about it for a minute. Consider the claim that “Core exercises train your muscles to work in harmony.” What on earth is it supposed to mean for your muscles to “work in harmony”? Have you ever experienced attempting to do a task and finding that one of your muscles simply fails to cooperate? If you experience that level of loss of executive function, you need a neurologist, not a yoga mat. What they are most likely trying to refer to here is your brain’s ability to learn skill patterns, and direct your muscles more efficiently. This is something that your brain learns to do through repeated action, not something that you can ‘train’ your muscles themselves to do, and not something that will come about due to a stronger torso. To brush up on how muscles work, come and see me at LIFT and I will show you and teach you how they work. 

Core strength is also often cited as being responsible for improving balance and coordination. This article by Reader’s Digest Best Health claims that “when you’ve got a strong core, ‘everything else will fit into place on top of it,’ meaning your overall fitness will improve, making you less prone to injury down the road.” Simply put, this statement doesn’t make sense. Nothing in your body is going to “fit into place” and become stronger on its own without taking direct action to make it stronger. To strengthen your entire body and improve your overall fitness, you need to do a training regimen that targets your entire body.

The big idea behind strengthening your core to improve balance is that you can “stabilize” your spine by working the muscles there. However, balance is a skill. It has more to do with your brain than your muscles, because your muscles don’t make decisions. You don’t learn to balance while riding a bike by doing lots of squats and crunches, you learn to balance while riding a bike by riding a bike. Your brain learns which muscles to engage to keep you balanced. While there is some correlation between your ability to balance and function and the condition of your muscles, it is not more important to work your abdominal muscles to help with your "balance". It is just as important to strengthen your hips, shoulders, and legs.

This same flaw in logic is what brought us the idea and term “spot reduction” or "spot training". You don’t improve balance by working only one muscle, and you don’t lose fat in your abs by doing ab exercises. Spot reduction is the idea that you can get rid of fat in a specific area of your body by concentrating your exercise in that area. However, your body doesn’t store and use energy that way. When your muscles need energy to work, they don’t just grab it from the nearest pile of fat that your unhappy with. Fat is burned when the calories that you are using are outpaced by the calories you are taking in. It is as simple as that. Also, as a side note, when you work primarily your abdominal muscles, you may actually increase your waist line due to muscle growth underneath your excess body fat!!! 

Managing your weight and staying firm boils down to the mathematical combination of two variables: caloric consumption and caloric expenditure. If you consume (eat) more calories than you expend (use), you’ll gain weight. If you expend (use) more calories than you consume (eat), you’ll lose weight. What this means is that you are not going to get rid of your flabby belly by doing crunches. There is a bit more to getting a tight, toned body then calories in vs. calories out, but that is the basics.

While it is certainly important to strengthen and improve your abdominal and low back muscles, it is not more important than training any of your other muscles. In order to improve coordination, balance, performance, and health, you will see more results by strengthening your body as a whole with a strength training program that targets all of the major muscle groups by doing a comprehensive total body workout and not just "Core Exercises".