Tri Down to the Core

 

     (by lee zohlman) - Injuries plague multi sport athletes like stripes on a zebra. Did you ever wonder why that is? Sure, the simple answer is that with the taxing of the three or four sports on the body, it is going to break down sooner or later. But, alas, there are some new techniques to help you turn that tired and unbalanced body into a fluid and strong machine. Just like an apple has a core where the seeds lie and the fruit blossoms from, your body’s core muscles are the most important ones for strengthening. The hamstrings, quadriceps, lower back and abdominal muscles lead us through every movement, whether it be getting up off a seat or pedaling our bikes to the very threshold of pain. 

     When these muscles are weak, other muscles must come to bat and play for them. It is when these mostly smaller muscles have to work too hard that we get injured. Over eighty percent of the population in the United States has some type of lower back pain in their lifetime. This is primarily due to the weakness and inflexibility of the lower back muscles and hamstrings. Also if a person has weak stomach muscles then they will be likely to utilize their lower back muscles for the work they are trying to do, thus injuring the lower back.

     Through a carefully planned weight training programme a person can strengthen their core muscles. The following is a list of exercises to strengthen your core:

 

·        Leg Press

·        Leg Extension

·        Lateral Leg Raise

·        Lower Back Extension

·        Crunches or Sit Ups

·        Step Ups

·        Lunges

 

      Strengthening your core will plant the seed of success in your body. We can’t race if we’re injured, so use this prescription for exercise to enhance your trip to the finish line.

 

Lee Zohlman is a USA Triathlon Level Two Coach who owns Body Zen Multi Sport Coaching and Personal Training, an online and personal multi sport coaching company. He can be reached at 305-663-6148 or email: leezee@bodyzen.com. You can also visit the Body Zen world at www.bodyzen.com.