The Truth About "Core" Training

I received another great question from one of my readers and I thought it-and my answer-would make for a good post.

P. J. 


Just getting into this "fitness thing" and your blog has some great stuff. I have a question.  I've been considering hiring a fitness trainer to hold me accountable. I went and met with one last night for a consultation and gym tour. The trainer was nice enough and seemed knowledgeable, but she must have said the word "core" two dozen times in the 45 minutes I was there. As she was walking me around the gym, she kept telling me how various pieces of equipment would work my core, and she kept pointing to people working out there and telling me that the exercises they were doing would work my core. She even went so far as to say she and her trainers specialize in core training. 


I know I'm new to all of this fitness stuff (this is the first time I've really decided to start exercising in my whole life), but I'm a little confused by all this core stuff. The trainer, who owns the facility, basically told me core exercises target the lower back and abs. Is this right? Is there anything special about core specialization training, as promoted by this trainer? Any insight you could provide would be helpful. I want to strengthen and tone my abs, and my back has given me trouble, but, before I make a decision on hiring this trainer, I just want to make sure I'm not being "over sold" and that she's going to be a good fit. Thanks.


Lisa (Lake Tahoe)

Lisa:

You ask a lot of good questions here and I know it can be a bit intimidating going into a gym and meeting with a super special fitness trainer for the first time. Let me shed some light on this whole "core" training thing for you.

About 15-20 years ago (maybe longer) the phrase "core training" became very fashionable/hip/trendy within the fitness industry. This phrase was then passed along to the general public by trainers, employees of gyms, etc. An entire industry was really developed from the "core craze". You started to see various pieces of equipment hit the market which would "work your core". You had (and still have) trainers within the fitness industry, much like the one you met with, "specializing" in the core. The phrase started popping up in popular mainstream  health oriented magazines. It became the "go to" word for pilates and yoga instructors (and still is).

Here is the deal: don't get "dazzled" and wide eyed when a trainer uses the word "core" (although they may want you to). Actually, before I go any further, allow me explain what the core really is.

If you asked a dozen fitness trainers what the "core" is, you would likely get a dozen answers. Your potential trainer's interpretation-exercises which work the abs and low back-isn't entirely wrong...BUT it's far from correct (at least in my opinion).

The best description of the core I ever heard, and I forget where I heard it, has to do with the older (and larger) G. I. Joe action figures and Barbie dolls. Basically, if you rip the head, arms, and legs off of a G. I. Joe or a Barbie doll, WHAT'S LEFT IS THE CORE.

So, the "core" is NOT just the abs and low back. It also is made up of the glutes, the muscles which act on the scapulae, among many others (I'm not going to give you an anatomy lesson as it would be boring).

So, if we go with that description and definition, really, the vast majority of exercises work the core to one extent or the other. Chin-ups work the core. Deadlifts work the core. So do squats, rows, push-ups, overhead presses, etc. I could name several hundred.

Furthermore, just like some folks "were country before country was cool", core training has been around since the infancy of weight training. It just had not been given a "label" yet. It couldn't be sold (yet). Old time strongmen and bodybuilders-pioneers of fitness and physical culture-were doing plenty of core training (and knew more about it) before "core training was cool". Trust me, core training existed well before the Bosu, stability and Bender ball.

So, for your prospective trainer to tell you she "specializes" in core training, well, she isn't exactly separating herself from other trainers. Every trainer, unless they have you lie still on the floor the entire workout, gives adequate attention to the core (hell, you could make the argument walking works your core). It's basically impossible not to, as almost every multiple joint exercise (and may single joint exercises) will involve the core musculature (if we go by the G. I. Joe definition) to some extent.

http://www.personaltrainerscincinnati.com/

The Twinke Diet

If you've been keeping up with the health/fitness/nutrition mainstream news headlines this week, you've probably seen the story about the human nutrition professor from Kansas State University who went on what is being referred to as "The Twinkie Diet".

 
Essentially, professor Mark Haub relied on foods found in vending machines-largely processed, sugary crap-for two months (in addition to supplementing with a multi vitamin and 1-2 servings of vegetable daily) and lost almost 30 lbs., in addition to improving several indicators of health (decrease in "bad" cholesterol, increase of "good" cholesterol, decrease in triglycerides, etc.). For the full story, check out the link below:

http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html?hpt=T2

I've received about a half dozen emails from blog readers asking me for my "take" on this, so here goes.

I've said repeatedly on this blog, when it comes to losing weight and body fat, the quantity of calories is far more important than the quality of calories. Making qualitative changes to your nutrition-"eating clean"-does not, in any way, guarantee weight loss (at least not large scale and prolonged weight loss). In order to lose weight and fat, you must:

1. Establish Your Weight/Fat Loss Calorie Requirements: multiply your body weight X 10. If you exercise less than two hours weekly, this is where you start. If you exercise 2 hours weekly, you can ratchet it up to body weight X 11. 3 hours per week? Body weight x 12. Basically, for every hour per week you exercise beyond 2, you can add 1 calorie per pound per day.
2. Adhere to Your Weight/Fat Loss Calorie Requirements: this means quantifying your calorie intake and not surpassing your requirements-DAY IN AND DAY OUT. You'll have to read food labels, weigh and/or measure food, keep a log, etc. Basically, you'll have to take on a part time job.

If you read the full story from CNN linked to above, you'll see professor Haub DID EXACTLY WHAT I JUST DESCRIBED. He simply ate in a calorie deficit.

I've mentioned elsewhere on this blog when dealing with my private clients, initially, I don't really have them worry about the quality of the food they are eating. What I want them to focus on, initially anyway, is getting in the habit of quantifying the food they eat and understanding how many calories they need to take in on a daily basis to lose fat and weight. While this approach may sound like pure anarchy to other fitness professionals, I've had good success with it. It's always eye opening for the client. I usually get comments such as "I was eating WAY to much!" That's the whole point of this little exercise...education.

If I tell a 45 year old guy who is used to eating chicken wings, drinking beer, and eating ice cream 4 or 5 times per week, "You can no longer have any of that", in my opinion, this is a recipe for disaster. However, if I tell him "Hey, you can keep all that stuff in your diet if you are willing to do a little basic math and track your calorie intake", generally, he thinks I'm the greatest trainer in the world and he's willing to do it, but he also gets the message that he can't have it both ways.

If I can get people into the habit of keeping tabs on their calorie intake-and still allow them to eat some crap-for about a month, and they see their scale weight move in the right direction, they are going to be more open to phase two. Phase two is where we start to improve the nutritional quality of the diet and focus on making better selections. If you try to get a person to track their calorie intake AND take out all the foods they enjoy AND start exercising 3-4 days per week all at once, it's just too much on them and they'll say "screw it". I break things up in phases and gradually bring them along.

So, back to professor Haub and "The Twinkie Diet", he lost weight because he knew how many calories he needed to take in to lose weight (he actually was in an 800 calorie daily deficit) and was willing to quantify his intake (something 9 out of 10 people will not do because "it's too tedious" or "too hard"). His health indicators improved because he lost a great deal of body weight, which at least raises the question as to whether processed foods containing high amounts of sugar, trans fats, high fructose corn syrup, and dozens of ingredients really are "unhealthy". Maybe these are only truly unhealthy if they cause one to eat in a caloric surplus (which is likely): eating in a caloric surplus, consistently, causes weight gain, an increase in BMI, an increase in body fat, and an increase in waist circumference and central adiposity. Maybe it's these things-along with a lack of structured exercise-which cause one to become "unhealthy"...not necessarily the processed food in and of itself. Just food for thought.

Would I recommend this type of approach to nutrition? No. Do I think it's optimal? No. Furthermore, from what I gather, professor Haub doesn't exactly endorse it either. His little experiment was not meant to start some bullshit craze or fad diet, it was to make a point and educate his students. I don't think he intended the mainstream press to pick up on it (more on that below).

Ideally, you want to eat a diet appropriate in calories AND a diet which is made up primarily of whole, unprocessed foods. Getting to this point, for most people, is going to be a long journey. As I discussed earlier, most people would probably be better off focusing on quantity of calories first, and then gradually work in to improving the nutritional quality of their diet. Doing it the other way around, in my experience, doesn't work all that well. If you can control the quantity, you'll see a greater decrease in scale weight, body fat, BMI and waist circumference. This builds confidence in the typical person and makes them want to continue taking healthy steps. It gets them on board with the whole "diet improvement" thing. It's easier to talk someone into improving the quality of their diet once they've already lost some weight and are healthier. Just my opinion.

With all of the above being said, I think professor Haub made his point: calories definitely count. I think this is a message which continually needs to be reinforced.  The problem is, many people will misinterpret or miss his point and message entirely, and will start eating out of a vending machine and from drive-thrus WITHOUT tracking their calorie intake. Professor Haub initially started doing this little experiment as a teaching tool for his students who are actively interested in and studying nutrition. They'll likely get the message. For the lay person out there, I can't say the same thing.

http://www.personaltrainerscincinnati.com/

On the 8th Day, God Created the Schwinn Airdyne

I completely agree with Mike Boyle that there is no better piece of equipment for interval training than the Schwinn AirDyne (and it's a bargain when compared to other commercial cardio equipment). I love the AirDyne bike because the faster you pedal, the more wind resistance you get, and conversely, the slower you pedal the less you get. It's perfect for interval work. There are no buttons to push, nothing to adjust and you really cannot cheat. Plus, the dual action nature of the bike gets more muscles involved. 

Here are some of my favorite AirDyne workouts:

Basic Intervals

I'll usually start beginning clients with this format. Here is our progression:

• Week 1: 5 15 sec. intervals with 45 sec. rest in between. We add an interval each workout until they are performing 8 intervals and then we switch to...
• Week 2: 5 20 sec. intervals with 40 sec. rest in between. We progress in the same format, working up to 8 before switching to...
• Week 3: 5 25 sec. intervals with 35 sec. in between. Same progression format, working up to 8 intervals before the last progression...
• Week 4: 5 30 sec. intervals with 30 sec. in between. 

I give my clients either RPM or watt goals for the interval work periods. For males, I want 75-85 RPM. For females, 65-75 RPM.

Reverse Tabata Protocol

After a client has gotten some time under their belt performing traditional intervals, and have went through the above progression, I'll move them on to reverse tabata's. I don't have many clients perform the true Tabata protocol on the AirDyne, because, frankly, not many of them, regardless of fitness level, could handle it (and they probably wouldn't come back for their next workout which impacts my income :). However, I do like the reverse Tabata: 10 sec. all out work periods alternated with 20 sec. rest periods. We progress it like this:

• Week 1 6 :10/:20 intervals (3:00)
• Week 2 8 :10/:20 intervals (4:00)
• Week 3 10 :10/:20 intervals (5:00)
• Week 4 12 :10/:20 intervals (6:00)

The RPM or watt goal is a bit higher for this protocol, as the work periods are shorter. After the client has progressed through reverse tabata's, I'll give them a break from the shorter, more intense intervals and we'll move to longer duration intervals. See below.

1/2 Mile Intervals

I stole this from Mike Boyle and modified it a bit for the general fitness client. Here is the progression:

• Week 1: 3 1/2 mile intervals with 2:00 rest between each. I want the 1/2 mile performed in 1:50 or under. I use a Gym Boss interval timer, set for 1:50, and the client watches the display screen to gauge the distance. 
• Week 2: 4 1/2 mile intervals with 1:45 rest between each. I will generally keep the 1/2 mile goal at 1:50 or less, maybe drop it down to 1:45 but not always.
• Week 3: 5 1/2 mile intervals with 1:30 rest between each. At this point, I'll knock the 1/2 mile goal down to 1:45. 
• Week 4: 6 1/2 mile intervals with 1:30 rest between each. Same 1:45 1/2 mile time goal.

At this point, I'll go back to the nasty short to mid range intervals and use the following protocol. I'm warning you: in my opinion, this 4:00-5:00 protocol is way worse than a regular Tabata protocol.

The Ladder

• Minute 1: 10 sec. sprint alternated with 50 sec. rest (a coast)
• Minute 2: 20 sec. sprint alternated with a 40 sec. rest 
• Minute 3: 30 sec. sprint alternated with a 30 sec. rest
• Minute 4: 40 sec. sprint alternated with a 20 sec. rest
• *Minute 5: 50 sec. sprint alternated with a 10 sec. rest

*The 5th minute may or may not happen based on each individuals desire to put up with extreme discomfort and/or their level of fatigue.

As with the other protocols, I give the client RPM goals for the work bouts. Once I have a client to a point where they are performing these types of interval workouts, they are pretty damn fit. At this point, I can throw some other challenges their way. See below.

2 Miles in 5 minutes

This may not sound like much but I dare you to try it. You need to cover .4 miles every minute. The first 2 minutes are bearable but the last 3 will test your will and mental toughness.

5 Miles in 13 Minutes

This is a bonus workout for my blog readers who are "hard core". I've never had a client try this, primarily because I've never had one (including pro athletes) who could do it. This is probably the hardest thing I've ever done physically in my life (my best effort is 12:51 BTW). It was worse than squatting 225 for 50 reps back when I was in college. I really thought I was going to have to call EMS after I finished this. I do this "test" 1-2 times annually just to keep myself honest. If you think running a sub 6:00 mile is hard, try this. You'll have to average about .385 miles every minute. This is a slightly slower pace than the one needed to achieve 2 miles in 5 minutes, BUT IT IS ABOUT 2.5 TIMES LONGER!

Hope you enjoyed this blog. If you don't have access to an Airdyne, it's a relatively budget friendly addition to a home gym, and it's quite space efficient. Go buy one! Click on the picture of the Airdyne below to purchase (yes, I make a commission on this:):



If you train in a commercial gym, use it. If your gym doesn't have one, tell management to buy one. Now, go give some of these workouts a shot!

http://www.personaltrainerscincinnati.com

A Training Template for Those of You Who Want a Bit of Everything

I received the following question from a reader and I thought it-and my answer-would benefit a lot of readers as I seem to receive this question-or a variation of it-quite often. Enjoy.

P. J.


Love the blog. Hey, I read your posts on metabolic training and also the post covering all of the different set and rep protocols for getting stronger on the big exercises. Is there any way to merge these two approaches? I guess I kind of want a little bit of everything and I want to improve in a lot of different areas (I understand I can't optimize any one area with this type of approach but that's ok with me). I like a lot of variety and trying out a lot of different training techniques-it helps keep me interested and motivated. Do you have a "kitchen sink" template for guys like me?


Jason from Falmouth, KY

Jason:

I love the phrase "kitchen sink template"...I'm gonna steal that. I think you are representative of most people out there who train: you are not a "specialist", but more of a general fitness enthusiast. I also like how you mentioned that you understand a "kitchen sink" approach won't produce optimal results in any one component or quality of fitness, but WILL slightly improve many different components and qualities and also offer a lot of variety. If you understand that, and it seems like you do, try this on for size:

Day 1: Upper Body Strength Training and HIIT (this should be preceded by a 10 dynamic warm-up focusing on the upper body and foam rolling/soft tissue work focusing on the upper body)

1. Barbell Bench Press (or some other Upper Body Horizontal Pressing Exercise): use one of the protocols from THIS POST.

2A. Inverted Row (or some other Horizontal Upper Body Pulling Exercise) 2 sets of 9-12 reps
2B. Feet Elevated Neutral Grip Push-up off of Dumbbells (or some other challenging push-up variation): 2 sets of 9-12 reps

3A. Half Kneeling X Pulldowns (or some type of chin-up, pull-up, or pulldown) 2 sets of 9-12 reps
3B. Half Kneeling Adbucted Single Arm External Rotation (or some other rotator cuff strength exercise) 2 sets of 9-12 reps
3C. Stability Ball Knee Tuck 2 sets of 12-15 reps

4A. DB Hammer Curl (or some other type of curl) 2 sets of 9-12 reps
4B. Rolling DB Tricep Extension (or some other variation) 2 sets of 9-12 reps
4C. Tall Kneeling Band or Cable Pallof Press 2 sets of 5 reps (holding 5 sec. on each) each side

5. HIIT

• 5:00-8:00 Total
• 1:1 or 1/2:1 rest to work ratio (:30/:30, 20:10, :35:25, etc) and keep the work periods <=:30
• It can be anything you like: kettlebell swing tabatas, bike sprints, sledge hammer swings, sled drags, treadmill sprints, sprints, shuttle runs, battling ropes, body weight exercise circuit, jump rope circuit whatever...doesn't matter to me...just make sure it's hard and you are breathing heavy. Stick to whatever you are doing for 3-4 workouts and try to progress this: increase the work period time and decrease the rest, add in an additional interval, etc.

6. 5:00 of Static Stretching

*rest 60-90 seconds between sets of every set and exercise besides #1

Day 2: Traditional Interval Training (this workout should also be preceded by a 10:00 dynamic warm-up, static stretching for the hips and thighs, and foam rolling)

Alternate work periods of 30-60 seconds with rest periods 2-3 times the work period duration (ex: if you sprint on the treadmill for 30 seconds, rest 60-90 seconds). The total duration should be no more than 20-30 minutes (that's rest and work periods). I strongly urge you not increase the # of intervals you are performing: either decrease the rest period (no less than 2:1 rest to work) or increase the intensity of the work period but don't increase the overall volume of the workout. As always, be progressive but don't be too progressive...be moderate in adjusting intensity.

Day 3: Lower Body Strength Training and HIIT (this should be preceded by a 10 dynamic warm-up focusing on the lower body and foam rolling/soft tissue work focusing on the lower body)

1. A Squat or Deadlift Variation: use one of the protocols from THIS POST.

2A. Rear Foot Elevated Split Squat (or some other single leg movement) 2 sets of 9-12 reps each side
2B. Stability Ball, TRX or Slideboard SHELC (supine hip extension leg curl): 2 sets of 9-12 reps

3A. Single Leg 1 DB RDL (if you squatted during exercise #1) OR Goblet Squats to a Low Box (if you deadlifted during exercise #1): 2 sets of 9-12 reps (each side if doing the DB RDL)
3B. Lateral Lunge 2 sets of 9-12 reps each side
3C. Off Bench Oblique Hold OR Some Side Plank Variation 2 sets of 30-45 sec. each side

4A. Mini Band Clam Shells 2 sets of 9-12 reps each side
4B. Mini Band Supine Isometric Psoas/Hip Flexion 2 sets of 30 sec. each side
4C. "Stir the Pot" Stability Ball Planks 2 sets of 10 circles each direction

5. HIIT/Metabolic Lower Body (this counts as both)

• 15-30 seconds of body weight squats
• 15-30 seconds of body weight reverse lunges
• 15-30 seconds of body weight box blasts/explosive step-ups
• 15-30 seconds of jump squats

*there should be no rest between the above exercises. Rest 90 seconds between rounds and perform 2-3 rounds based on your current fitness level

6. Static Flexibility

*rest 60-90 seconds between all sets and exercises besides #1

Day 4: Traditional Cardio w/ A Purpose (this workout should also be preceded by a 10:00 dynamic warm-up, static stretching for the hips and thighs, and foam rolling)

Use any modality you want (bike, stepper, elliptical, treadmill, rower, etc.). Before you begin, you need to choose a 5-8 minute steady state "work period" intensity. This work period should be hard but not impossible for the duration (5-8 minutes)...remember, this is steady state work/threshold work. You may want to monitor your heart rate: the work period intensity should not cause your heart rate to go beyond 80-85% of age predicted maximum (or a 7-8 on an RPE scale) at any point during the duration.

Once you've chosen your work period intensity, start with a a very light 5:00 progressive warm-up working up to about 80% of the work period intensity. After the warm-up, do the work period. After the work period, do a regressive cooldown. This entire protocol should not exceed 20:00. Here is an example using an elliptical trainer with 20 levels of resistance and a 10 stage incline:

Warm-up

• 1:00 at level 3 2 stage incline
• 1:00 at level 5 4 stage incline
• 1:00 at level 7 6 stage incline
• 1:00 at level 8 8 stage incline
• 1:00 at level 9 9 stage incline

Work Period

• 5:00 at level 12 10 stage incline

Cooldown

• Simply reverse your warm-up

Again, I'd strongly suggests keeping tabs on your heart rate during the work period. If you are going beyond 85% of max at any time, it's too hard. Also, watch your heart rate response to the work period over a series of workouts: ideally, you should see positive adaptation and notice your heart rate response is dropping...that's a good thing.

Day 5: Metabolic Resistance Training Circuit (this should be preceded by a 10:00 dynamic warm-up, foam rolling/soft tissue work, etc.)

There are so many options here it's really up to you, but, I'd suggest choosing 10 stations/drills/exercises/activities and doing each one for 30 sec. with a 20-30 second rest between each station. Do 3 rounds (total of 25-30 minutes for the whole thing).

Use your imagination, do a bunch of different stuff, but definitely balance out upper and lower body movements, locomotion, unilateral and bilateral movements, different planes of movement etc. Also, everything should be multiple joint and/or engage large muscle groups: don't set up a circuit of tricep kickbacks, curls, side lying abductions and terminal knee extensions (hopefully, if you've read this blog, that goes without saying). Here is PURELY one example (and keep in mind, if you are doing this in a commercial gym, trying to setup 10 stations might be hard):

Station 1: Explosive Cable Push/Pull (pull right push left)
Station 2: Sleg Drag
Station 3: Explosive Push/Pull (pull left push right)
Station 4: Kettlebell Swings
Station 5: Jumping Jacks
Station 6: TRX/Blast Strap Recline Rows
Station 7: DB Thruster (front squat to press)
Station 8: Heiden Lateral Jumps
Station 9: Mountain Climbers
Station 10: Medicine Ball Slams

For all of the resisted/weighted exercises above, again, keep in mind, this is not meant to be a strength stimulus. It is meant to be a metabolic conditioning/cardiovascular stimulus. The resistance you choose for resisted movements should be "annoying hard" (you should know it's there), but should not be so heavy to where you are even close to approaching muscular failure during any work period.

Day 6: 60-90 Minute Casual Outdoor Walk or Hike (self explanatory)

Day 7: Total Rest or a 30 Minute Mobility/Flexibility/Activation/Foam Rolling Circuit

The above gives you a little bit of everything: max strength, hypertrophy work, interval work, high intensity interval work, corrective/mobility/activation/soft tissue work, traditional cardio work, leisurely activity, metabolic resistance work, etc.

Every 5th week, on days 1 & 3, I'd deload: cut the volume in half for everything but keep the resistance where it is. After this deload week, I'd change the 1st exercise on days 1 & 3 (and the other movements if you want) and also consider switching up some of your activities on the other days, as well as changing up the metabolic circuit on day 5.

So, if you like to try everything, and feel like you need to incorporate everything...BUT YOU ALSO WANT TO HAVE SOME STRUCTURE AND BE PROGRESSIVE...this might be for you.


http://www.personaltrainerscincinnati.com