Getting to the Core

 Snowboarding, and most sports, is very dynamic in movement which requires a great amount of leg strength and that is normally one of the first things we train. However, a lot of people out there neglect their cores, no matter what you are doing, from playing soccer to desk surfing. Check what I have to say about that.

 
Reasons Why You Need To Train Core

1.) You can do it any where – Most core exercises do not require any equipment or a membership to a gym so there are no real excuses not to do core exercises. Anything that involves coordination of ab and back muscles counts as a core exercise.

2.) You will do everything better – Having a strong core will make everything you do better. It is the base for all physical activity, be it swimming or playing golf, and especially snowboarding. This definitely includes everyday life like running to catch a bus or picking up kids. A weak core means being more susceptible to muscle injuries and pain, particularly when if comes to your posture or lower back.

3.) You can reach those fitness goals – Fitness goals can be elusive but you can make them more attainable if you have a great program to get you there. This program should include an array of core exercises to compliment the other exercises in the program. As I mentioned before, core strength will help you be better at anything.

4.) You will improve your balance and stability - Training every piece of your core, not just your abdominal and oblique muscles, but including your pelvis, hips, lower back to work in synchronization will provide your body with greater stabilization. Then you could do stronger dynamic movements or hold static positions for a longer time.

5.) You want to tone that belly – There is a lot of emphases on aerobic activity to lose flab, but you still want that six pack to show once you’ve burned that unwanted layer off. Core exercises will make that toning happen and you will love your mirror again. 

If these reasons have inspired you to get down on some core strength then here are a few of my favourites, just grab some floor space and get to it.

Top Ab Crunch – modified from a traditional sit up

• Start on back, knees bent so feet are flat on the floor, elbows are bent and hands are touching side of head at ear level 
• Lift upper body, while thinking of lifting the chest and chin to the ceiling in a smooth motion by engaging the abdominals and keep the upper back flat 
• Only lift until the top of the mid back is off the ground and then return to the starting position 
• Try 3 sets of 15-20 

Lower Ab Crunch

• Start on back with knees drawn up so knees are close to chest and feet are as close as possible to your bum, hands at your side 
• Use lowers abdominals to rock knees close to your shoulders while keeping your feet close to your bum and shoulders on the floor, then back to the starting position 
• Feel the crunch in your lower abdominals 
•  Try 3 sets of 40- 50 

Superman

• Start on front with arms and legs out stretched in a flying superman position
•  Bring legs and arms as high as possible off the ground and hold for 20 seconds before returning to the starting position 
• Try 3 sets of 20 seconds 

V-Twist  

• Start seated on the ground with knees bent to 45 degrees and feet flat on the ground 
• Twist to one side and reach behind as far as possible and touch the ground then rotate to the other side to reach as far back as possible and touch the ground again. 
• Try 3 sets of 40 touches 

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Keys to Recovery - Decreasing Muscle Soreness

 

I defiantly know what it is like to be sore from a workout.  I have been scared of stairs in my path, and even getting out of bed or a chair.  September and October is the time of the year when I am close to two great half pipes and have the afternoons to hit the gym. I can get some of the best training in. This translates into doing two workouts a day, probably four or more days a week.  With all this training I sure suffer from DOMS (delayed onset muscle soreness) and over the years I have come to believe in these keys to recovery. 

  

1.) Blood Circulation - Included in this point is stretching, roller work, contrast baths and massage. All these actions will increase blood flow to and from the muscle to help flush muscle toxins like lactic acid. It's the muscle toxins which cause the most discomfort the day of or a couple days after a workout. I try to incorporate at least ten to fifteen minutes of stretching and roller work post workout and possibly again during the night or before bed.  As for the contrast baths, it may be a luxury to have a hot and cold tub in your gym or house but we all have showers.  I try to do at least five to eight minutes total in cold, aiming for multiple one to two minute rounds of cold followed by some hot.  This also depends on how I am feeling and how long I can withstand the cold for.  For best results I finish with cold. I try to get a massage at least once a month, if I am lucky I may be able to get one once a week, still one of the best ways to increase circulation and relax. 

2.) Eating - After a workout, no matter the intensity, your body is primed for taking in nutrients and materials to repair and build muscle.  It is vital to a good recovery to intake 100 - 200 calories within an hour post workout.  This can be something as simple as a peanut butter and banana sandwich or a shake, I prefer a shake, you can mix right after.  I found this site which explains good ratios to follow depending on if you're trying to cut weight or gain muscle check it out HERE  

3.) Hydration - This is probably the easiest to do but most don't do it properly.  Considering our bodies are made up of 60% water, we need it to maintain balance and smooth function for our internal systems.  Being hydrated will allow our bodies to dissolve, transport and absorb nutrients, flush out toxins (which aids the first key, circulation), regulate its temperature, and help energy production.  Generally speaking one should intake around 16oz of water per pound lost during exercise.  You can find out how much water weight you have lost if you weight yourself before and after your workout. Some use urine color as a gauge of your bodies' hydration level and this is a good instant indicator. I also like to consider my lips as a sign if I am getting enough water, a bit chapped means I need to hit the bottle while smooth and moist lips means I am doing pretty well. Although this is a rather delayed indication of hydration I still find it to be a good cue.  For more info check out this site HERE

4.) Sleep - I think this is the most important key for recovery and is easily overlooked.  This is super important as an athlete but probably just as important for everyday life.  While we sleep our minds have a chance to process all the information taken in during the day including the cementing in all of the new neurological pathways we built during our workout, especially if a new workout or exercise was preformed.  Our bodies are also releasing hormones that rebuild muscles.  Lack of sleep could lead to plateaus in workouts and other detrimental effects on your body, not to mention a cloudy mind.  During these days of long training I even take a 20-30 minute nap between on snow and gym sessions and I get 7-8 hours of sleep each night.  I also have to add that the quality of sleep is important.  The less you can be disturbed the better, I use ear plugs and sometimes even a sleeping mask to minimize distractions, especially important for traveling. For more info on sleep deprivation check this out HERE

These keys; circulation, eating, hydration, and sleep, are just guidelines that I have found to work really well.  I believe they are applicable to a high intensity athletes, like myself, and to recreational athletes who are trying to reach a personal goal.  One thing I can definitely say is that your body will adapt and DOMS will decrease with workout frequency.  So keep it up, because in this case whatever doesn't kill you will only make you stronger.

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