Erik's Weekly Fitness Tip : Let's Get To The Core

Of all the articles I have written for Active.com over the last few years, guess which one continues to get the most hits? The one I wrote outlining the 8 best core-strengthening exercises for endurance athletes! 

It's not surprising since buzz words "core" and "abs" seem to be thrown around quite often these days. You can't pick up a fitness or beauty magazine without seeing a headline like "How To Get The Best Abs in Hollywood." But just because a fitness model or celebrity has washboard abs, doesn't mean that she has a strong core or that she would be able to handle a rigorous endurance event. For that, you'll need to include some core work into your fitness routine. 

So, How Much Core Work Should I Be Doing? 

2-3 days a week (at most) for no more than 15 minutes each. I want to clarify that I am only referring to isolated ab exercises. I recommend doing ab exercises that can easily be measured so you can see your progression; weighted plank (heavier weight), russian twist (heavier ball) and renegade rows (heavier dumbbells). 

If you suffer from tight hip flexors, you should stay away from exercises that may make the problem worse such as crunches, sit-ups and hanging knee raises. 

While your strength training program should definitely include core work, you should rarely make it the focus. 

image by Richard Yuan, Flickr

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Erik's Weekly Fitness Tip : 5 Fitness Myths Debunked

This week, I thought we would mix it up a bit and discuss five of the biggest fitness myths that you have probably heard at one time or another. 

Remember, just because someone says something with conviction, doesn't necessarily mean it's true. 

Myth # 1 : Machines are better than free weights.

Ah no, not even close. When using a barbell, for example, you use the greatest range of motion. Not only does it involve the most muscle mass, it can be loaded progressively. Machines lock into their range of motion and will (typically) have you in a seated position. If you do not know how to use free weights, have someone teach you!

Myth # 2 : Eating Carbs will make you fat.

False. Overeating makes you fat. If you are someone that trains hard, whether you are a runner, weight lifter, or both, carbs are necessary fuel that will help your body perform at the highest level possible. The only carbs you need to stay away from are the processed ones.

Myth # 3 : Squats are bad for knees.

Poorly performed squats or not squatting at all is bad for your knees. A full squat (hip below parallel) will increase your strength in your hamstring , adductors, and glutes (all of which actually stabilize your knee.) Underdeveloped and weak hamstrings play a huge role in ACL injuries.

Myth #4 : Women who lift heavy weights will bulk up.

Nope. There are three things that are needed in order to add bulk; testosterone, calories, and frequency in the weight room (at least 3 times a week.) Instead, there are lots of benefits that come from strength training whether you are a man or a women. Some of these benefits include; an increased metabolism, a decrease in osteoporosis, and a boost in confidence. Women who strength train also tend to lose inches.

Myth #5 : Being sore means my workout worked.

This is a big misconception. If you are sore, that means there is inflammation. Always being sore can take a serious toll on the body and end up causing health problems if not taken care of. How can you avoid being sore all the time? Instead of doing a mishmash of 10 or more exercises that are performed once every few weeks, try following a training plan. 

Image by Jinterwas, Flickr

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Erik's Weekly Fitness Tip : Finger Lickin' Good BBQ

Any time is a good time for BBQ but summertime is the absolute BEST time for BBQ. There is nothing better than grilling up steaks outside while your family plays marco polo in the pool. Because I’m a midwest guy, I am partial to using beef for this recipe, but the BBQ rub really works well with any meat of your choosing, (and if you are a vegetarian, the rub tastes great on grilled veggies too!)

Here is a recipe that is both lean and delicious. Grill up a side of summer veggies with it and you'll be good to go!

Ingredients:

T-bone or Porterhouse steaks cut 1 inch thick

BBQ Rub: 

• 2 Tbs chili powder
• 2 Tbs packed brown sugar
• 1 Tbs ground cumin
• 2 tsp minced garlic
• 2 tsp apple cider vinegar
• 1 tsp Worcestershire sauce
• 1/4 tsp ground red pepper

Directions: 

1. Combine BBQ rub ingredients and press evenly on to steaks

2. Grill 11-16 minutes over medium heat on a preheated gas grill, season with salt as necessary.

image by Clark Maxwell via Flickr

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