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Peter Personal Trainer based in London | Fat Loss Training Body Toning | Muscle Gain | Fitness | Well being | Health | Bodybuilding | Diets


Top Benefits of Aerobic Exercise

The benefits of aerobic exercise are powerful, and aerobic exercise needs to be a part of your fitness program.

Aerobic exercise (also known as aerobics, cardiovascular exercise or cardio) is any sustained, rythmic activity that primarily uses your larger muscles, such as your quadriceps and hamstrings, and challenges your heart and lungs.

Aerobic means “with oxygen,” so when you exercise aerobically your body uses oxygen to help produce energy during the exercise. Your heart and lungs have to work harder to continuously deliver oxygen to your body during aerobic exercise, and this strengthens your heart and lungs.

There are plenty of ways that you can exercise aerobically. You can walk, run or bike. You can use a treadmill, stationary bike, stair stepper, elliptical machine or rowing machine. You can participate in an aerobic exercise class.

Here are the top five benefits of aerobic exercise:

1. Helps prevent health problems.

Aerobic exercise helps prevent cardiovascular disease, high cholesterol, high blood pressure, type 2 diabetes, arthritis and stroke. Weight bearing aerobic exercise, such as walking and running, helps prevent osteoporosis. Even if you already suffer from one of these ailments, aerobic exercise can help alleviate the ailment. Aerobic exercise also strengthens your immune system.

2. Strengthens the heart.

Aerobic exercise strengthens the hardest working muscle in your body – your heart. A stronger heart pumps blood more efficiently, which improves blood flow to all parts of your body. Improved blood flow results in more oxygen and essential nutrients being delivered to the cells of your body. It also results in more effective removal of toxins and other waste materials from your body.

3. Helps keep arteries clear.

Aerobic exercise raises HDL (good) cholesterol and lowers LDL (bad) cholesterol. This results in less buildup of plaque in your arteries.

4. Strengthens the respiratory system.

Aerobic exercise improves the efficiency with which your respiratory system can supply oxygen to your body. Your body needs a constant and generous amount of oxygen in order to function properly.

5. Reduces body fat.

Aerobic exercise not only burns calories, it’s the only type of exercise that directly burns body fat. In order for body fat to be burned, oxygen must be used to help produce energy during the exercise, and this only occurs with aerobic exercise.

As you can see, the benefits of aerobic exercise are impressive, so make sure that some type of aerobic exercise is a part of your fitness program.


Chocolate Protein Bars

Ingredients
  • 1 cup Oat Flour
  • 4 Egg Whites
  • 2 scoops Vanilla Whey Protein Powder
  • ½ cup Splenda, Truvia, or Ideal
  • ½ tsp Baking Soda
  • ¼ tsp Salt
  • 8oz Berry flavored Baby Food
  • 3 tbsp Baking Cocoa
  • 4oz Water
Directions
  1. Preheat oven to 350 degrees.
  2. Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.
  3. Mix wet ingredients (egg whites, Splenda, Berry flavored Baby Food,Water) together in a medium sized bowl.
  4. Add wet ingredients to dry ingredients and mix together.
  5. Spray cooking dish with a non stick butter spray and add batter to dish.
  6. Bake 20-30 minutes in oven.

Makes 16 squares.

Nutrition Facts

Serving Size 2 bars
Amount per serving
Calories 96
Total Fat 1.4g
Total Carb 12g
Protein 10g


Vitamin D

The colder months are now behind us and summer is fast approaching bringing about more hours and options for getting active outside and soaking up all that sunshine. Not only does being out in the fresh air and basking in the rays of the sun feel great but this simple act is more crucial for your health & wellbeing then most people realise.

When we expose our skin to the sun’s rays, a chemical reaction occurs in our body and we create Vitamin D. This vitamin is crucial in helping maintain optimum health, but according to international surveys and studies1-5, the majority of people have a vitamin D deficiency.

Many studies6-16 have also shown that this vitamin can have a number of health benefits, with high levels of vitamin D being associated with:

 A reduced risk and severity of colds and flu

– A reduced risk of developing diabetes, heart disease, osteoporosis, cancer and depression.

– Improved greater mobility.

– A decreased risk of death in the elderly.

– A reduced risk of Alzheimer’s and Parkinson’s disease.

– Improved pancreas function.

– Increased survival rates of ICU (intensive care unit) patients.

Although the claim of these health benefits are based purely on observational studies (i.e. the research has shown a correlation between higher levels of Vitamin D and these health benefits, rather than showing that increasing a person’s Vitamin D produces these effects) and warrant further research, things are looking very promising for the potential power of something so simple to increase our physical (and mental) health and wellbeing.

So how much of this vitamin do we need and how do we go about getting it?

At present, the recommended amount of Vitamin D is about 400 IU (international units) per day for the average person, but most experts agree that is probably too low. Some experts suggest 2000 IUs per day with some even going as far to say that we need even more than that.

So how do we know how much to take?

Firstly, why supplement with a vitamin that is so easily made by our own body or found in foods that have a whole host of other health benefits themselves? Personally, I would rather scrap that idea and try to get my vitamin D naturally… Just 10-15 minutes of sunshine per day is enough to create all the vitamin D you need. Alternatively, eating just a single 100gram serving of wild fresh salmon can provide you with around 600 – 1,000 IU. Simple, right?

But is there such a thing as too much of a good thing?

The jury is still out on that one with some saying there is no real risk and it’s better to have high levels in your blood than to be deficient, while others say excessive amounts can lead to kidney stones, calcification in blood vessels and other problems. Until there are further studies on the matter it’s all guess work at the moment. However, the benefits in my eyes far out-weigh the risks and I think we should all take certain measures to increase our levels of this important, yet often overlooked, vitamin.

If we make a conscious effort to get outside in the sun and enjoy more of what this world has to offer, not only will your increase blood levels of vitamin D but you can enjoy the knock on effect of being up and active, adding even more health benefits.

So this summer, and all year round for that matter, get outside with family and friends, get active, be social and improve your health & wellbeing more than you could ever imagine.

It definitely beats the alternative of taking pills!

N.B: just to clarify and add a couple of words of caution here:

(i) I am in no way recommending ‘sunbathing’ for hours at a time. The risks and damage caused by excessive exposure to the sun should not be ignored or taken lightly. However, as I said, just 10-15 minutes of sunshine per day is sufficient to allow your body to produce sufficient quantities of vitamin D, so don’t go out and fry yourself to a crisp in the midday sun, just be sensible and try to get outside for a short time every day.

(ii) If you are concerned that you might have a vitamin D deficiency and are considering using a supplement, remember that it is always wise to consult a GP before beginning supplementation with any vitamin.

References

1 Aloia JF. Clinical Review: The 2011 report on dietary reference intake for vitamin D: where do we go from here? J Clin Endocrinol Metab. 2011 Oct;96(10):2987-96. Epub 2011 Jul 27. Review.

2 Melamed ML, Michos ED, Post W, Astor B. 25-hydroxyvitamin D levels and the risk of mortality in the general population. Arch Intern Med. 2008 Aug 11;168(15):1629-37.

3 Ng K, Wolpin BM, Meyerhardt JA, Wu K, Chan AT, Hollis BW, Giovannucci EL, Stampfer MJ, Willett WC, Fuchs CS. Prospective study of predictors of vitamin D status and survival in patients with colorectal cancer. Br J Cancer. 2009 Sep 15;101(6):916-23.

4 Scragg R. Vitamin D and public health: an overview of recent research on common diseases and mortality in adulthood. Public Health Nutr. 2011 Sep;14(9):1515-32. Epub 2011 Jun 23.

5 Semba RD, Garrett E, Johnson BA, Guralnik JM, Fried LP. Vitamin D deficiency among older women with and without disability. Amer J Clin Nutr. 2000;72:1529-1534.

6 Autier P, Gandini S. Vitamin D supplementation and total mortality: a meta-analysis of randomized controlled trials. Arch Intern Med. 2007 Sep 10;167(16):1730-7.

7 Bischoff-Ferrari HA, Dawson-Hughes B, Staehelin HB, Orav JE, Stuck AE, Theiler R, Wong JB, Egli A, Kiel DP, Henschkowski J. Fall prevention with supplemental and active forms of vitamin D: a meta-analysis of randomised controlled trials. BMJ. 2009 Oct 1;339:b3692. Review.

8 Bjelakovic G, Gluud LL, Nikolova D, Whitfield K, Wetterslev J, Simonetti RG, Bjelakovic M, Gluud C. Vitamin D supplementation for prevention of mortality in adults. Cochrane Database Syst Rev. 2011 Jul 6;(7):CD007470. Review.

9 Grant WB, Garland CF. A critical review of studies on vitamin D in relation to colorectal cancer.Nutr Cancer. 2004;48(2):115-123.

10 Holick MF. Vitamin D: importance in the prevention of cancers, type 1 diabetes, heart disease, and osteoporosis. Am J Clin Nutr. 2004 Mar;79(3):362-371.

11 Kampman E, Slattery ML, Caan B, Potter JD. Calcium, vitamin D, sunshine exposure, dairy products and colon cancer risk (United States). Cancer Causes Control. 2000:11:459-466.

12 Mitri J, Muraru MD, Pittas AG. Vitamin D and type 2 diabetes: a systematic review. Eur J Clin Nutr. 2011 Sep;65(9):1005-15. doi: 10.1038/ejcn.2011.118. Epub 2011 Jul 6. Review.

13 Mordan-McCombs S, Valrance M, Zinser G, Tenniswood M, Welsh J. Calcium, vitamin D and the vitamin D receptor: impact on prostate and breast cancer in preclinical models. Nutr Rev. 2007 Aug;65(8 Pt 2):S131-3.

14 Muir SW, Montero-Odasso M. Effect of vitamin d supplementation on muscle strength, gait and balance in older adults: a systematic review and meta-analysis. J Am Geriatr Soc. 2011 Dec;59(12):2291-300. doi: 10.1111/j.1532-5415.2011.03733.x.

15 Soares MJ, Chan She Ping-Delfos W, Ghanbari MH. Calcium and vitamin D for obesity: a review of randomized controlled trials. Eur J Clin Nutr. 2011 Sep;65(9):994-1004. doi: 10.1038/ejcn.2011.106. Epub 2011 Jul 6. Review.

16 Yin L, Raum E, Haug U, Arndt V, Brenner H. Meta-analysis of longitudinal studies: Serum vitamin D and prostate cancer risk. Cancer Epidemiol. 2009 Dec;33(6):435-45.


Home Made Vitamin Water

After the excesses of Christmas and New Year, why not give your body a boost with some homemade vitamin water – it has practically zero calories but is packed with flavour and nutrients!

What you need…

1 cup pineapple (cubed or sliced)

1 cup fresh or frozen raspberries

2 sprigs of fresh mint

Half a lime and/or lemon

2-3 inch piece of stem ginger (peeled and cut into cubes)

500ml – 1,000ml  water

ice cubes (optional)

 What to do…

1. Place the ginger into a small bowl and use a wooden spoon to crush slightly, releasing the flavour, then add the ginger to a glass pitcher.

2. Crush the mint leaves in your hand and tear the leaves slightly before adding to the pitcher.

3. Place the fruit in a small bowl and again use a wooden spoon to lightly press and twist the fruit, releasing the juice and flavour, then add the fruit to the pitcher.

4. Fill the pitcher with cold water, adding ice cubes if desired, and leave in the fridge for at least 1 hour.

5. Enjoy a cold glass of this fruity viatmin-packed water anytime!

N.B: Consume the water within 3 days.


The Benefits of Personal Training

The benefits of PT include:

  • Receive an extra push from a fully qualified fitness professional
  • Achieve faster results and reach your goals sooner
  • Have your own coach
  • Improve muscle tone and posture
  • Break through training plateaus
  • Receive advanced training techniques
  • Receive more frequent guidance
  • Maximize every session
  • More comprehensive dietary guidance
  • Lots of hands on support and encouragementbenefits of personal training


Outdoor Personal Training

outdoor personal training

Outdoor Fitness is the ground-breaking approach to achieving complete health, fitness, and well-being. This program

 knocks down the barriers of the usual gym workout; adds a huge amount of fun, variety and new challenges to your workouts and is rooted in simple, results oriented conditioning suitable for all fitness levels.
You’ll find outdoor sessions are more inspiring than exercising in a conventional gym. Clients say they experience a pronounced sense of well-being, feel stronger, leaner, and more balanced—inside and out.


Body mass index (BMI)

The body mass index (BMI), or Quetelet index, is a measure for human body shape based on an individual’s weight and height. It was devised between 1830 and 1850 by the Belgian polymath Adolphe Quetelet during the course of developing “social physics”.[2] Body mass index is defined as the individual’s body mass divided by the square of their height. The formulae universally used in medicine produce a unit of measure of kg/m2. BMI can also be determined using a BMI chart,[3] which displays BMI as a function of weight (horizontal axis) and height (vertical axis) using contour lines for different values of BMI or colors for different BMI categories.

mathrm{BMI} = frac{text{mass}(text{kg})}{left(text{height}(text{m})right)^2}
= frac{text{mass}(text{lb})}{left(text{height}(text{in})right)^2}times 703 

 The factor for UK/US units is more precisely 703.06957964, but that level of precision is not meaningfulfor this calculation.
To work from stone and pounds first multiply the stone by 14 then add the pounds to give the whole mass in pounds; to work from feet and inches first multiply the feet by 12 then add the inches to give the whole height in inches.


The Facts and Fiction on Fat Loss

Myths galore abound in training, but that’s nothing compared to the fallacies that get strewn amount on the topic of bodybuilding nutrition, specifically as it pertains to fat burning.  One self-appointed diet guru will tell you that carbs act a certain way in the body; however, he’s contradicted by the next guy with the same job title.

At some point, you just have to set the record straight and debunk all the nutritional myths floating around out there.  But here’s the catch: some of those so-called myths are actually true!  But which ones?  To help you make sense of all the confusing rhetoric going back and forth,  I’ve compiled 10 of the most common fat-burning quandaries and sought to apply one of two simple labels to each: fact or fiction.

When you compare carbohydrates, protein and dietary fat gram for gram, fat is more “fattening” because dietary fat is more calorie dense.  One gram of protein or carbs provides four calories, but the same amount of fat provides nine calories – more than double.  This can add up to a ton of calories … if you’re eating butter with every meal!

But the bottom line is that a calorie is not necessarily a calorie.  When you eat a diet that is moderate in fat (20%-30% of total calories), you are not adding that many extra calories.  Not to mention, when you eat primarily healthy fats, they are more readily used for energy than saturated and trans fats, and the omega-3 variety of healthy fats actually encourage fat burning.

VERDICT: Fact

In fact, adequate carbohydrate intake prevents thyroid hormone levels from dropping.  (Thyroid hormones are produced by the thyroid gland and are extremely important in governing fat burning.)  If carbs plummet too drastically, thyroid levels are likely to take a dive too, which will put a damper on your fat burning efforts.  So keeping your carbohydrate intake adequate – enough to train hard and keep hormones in check – is the smart way to go.

When on a get-lean diet, you can keep your carbs to about one gram per pound of bodyweight.  However, since low-carb diets are effective for getting super lean, when going below 1 gram, add a higher carb day (about 2 or more grams per pound) once a week.

VERDICT:  Fiction

There is research that supports the notion that simple H2O can help you burn more fat.  For one, dehydrated individuals experience a drop in resting metabolic rate (the number of calories they burn in a day).  So simply staying hydrated can help to keep metabolic rate, and fat burning optimal.

Moreover, one research study from Germany reported that drinking about two cups of cold water led to about a 30% increase in subjects’ metabolic rate for over an hour; in male subjects, the majority of calories burned came from fat.  The same researchers found similar results in a follow-up study.

It appears that the cold water raises metabolic rate because the body has to spend energy to warm the water to body temperature.  Drink an extra 2 cups of cold water in between meals to keep your fat burning turned up.

VERDICT: Fact

Without a doubt, bypassing breakfast is violating one of bodybuilding’s golden rules.  When you wake up hungry and skip breakfast, levels of the protein hormone leptin, which regulates appetite and metabolism, can change, thus encouraging the body to hold on to its fat.  In addition, skipping breakfast facilitates a catabolic (muscle wasting) state, which also causes the metabolism to slow.  You’ve been sleeping for seven or eight hours (maybe more), which basically means you’ve been fasting.

Outside of maybe brushing your teeth, the first thing you should be thinking of upon waking is getting adequate protein and carbs.  This muscle wasting state is such a concern for bodybuilders that guys like two-time Mr. Olympia Jay Cutler have been known to wake up in the middle of the night and down a protein shake just to stay anabolic.

VERDICT: Fact

Going easy on carbs late at night is typically a great piece of advice when trying to lean out – the exception being for those who workout late in the day.

If you train at night, you need to eat something beforehand that includes a small amount of slow-digesting carbs and some protein.  And after training, you need a bit of fast-digesting carbs – even if it’s 11 o’clock at night – to kick-start muscle recovery.

If you work out in the evening, go with about 20 g of slow-digesting carbs such as fruit or whole-grain products (whole-wheat bread, oatmeal) within 30 minutes before workouts and about 30-40 g of fast-digesting carbs such as sports drinks, jellybeans or sorbet within 30 minutes after.

VERDICT: Fiction

Simple or fast-digesting carbs are great at the first meal of the day to bring up what are typically low blood sugar levels.  This helps guide the body back into a growth mode after several hours of fasting overnight.  And, of course, simple carbs are pretty much a necessity after training (whether it be lifting or cardio) to quickly return the body to an anabolic state, a state that was interrupted with hardcore training.  That said, at all other times outside of breakfast and postworkout, take a pass on simple carbs.

VERDICT: Fiction

When you begin a fat-burning diet and calories decrease, you have a copious amount of bodyfat to burn and your protein needs don’t change much.  However, as bodyfat begins to be used up, the body begins to rely on an alternative source of energy: protein.  This is when you need to significantly increase your protein intake or else your body will turn to its own muscle tissue to burn for energy.  Start losing muscle tissue and your metabolism drops, fat burning decreases too, which undermines the whole point of being on a leaning out diet.

When getting super shredded is the goal, 1 gram of protein per pound of bodyweight a day may not be enough – up that to 1½ grams per pound to ensure you’re holding on to as much of your hard earned muscle as possible.

VERDICT: Fact

You should always eat before training.  We repeat: never skip your preworkout meal.  Eating before your workout allows you to train hard, and hard training always takes precedent over cutting back on calories.

“If someone’s not sure where he is in a dieting phase, I’ll ask him, ‘How’s your workout intensity?’” says Chris Aceto, bodybuilding nutritional consultant and contributor to FLEX and MUSCLE & FITNESS magazines .  “If he answers that it stinks, that’s an indication that he’s eating too little and making the huge mistake of reducing calories at the expense of maintaining his ability to train hard.  Hard training makes you lean.  Hard training drives the metabolism.  Those who eat nothing in the hours before their workout end up over trained, run down or they lose muscle simply because they can’t get the job done in the gym.”

Two to three hours before training, consume 30-50 g of a low-fat protein source (lean chicken, turkey or beef) and 30-60 g of a slow-digesting carbohydrate (oatmeal, whole grain bread or sweet potato); then, around 30 minutes before training, take 20 g of a fast-digesting protein (whey, ideally) and another 20-40 g of slow-digesting carbs.  That should provide ample fuel without compromising your diet.

VERDICT: Fiction

As the day goes on, reserves of carbohydrates in the muscle (also known as muscle glycogen) tend to fill up.  As glycogen stores approach “full”, the body tends to become more efficient at storing food, especially carbs, as bodyfat.  So, when in a fat-burning phase, keep meals (dinner) and snacks taken later in the day smaller than at breakfast and lunch.  Also decrease carbohydrate intake as the day goes on, to the point where any late-night snack is primarily protein.  If, for example, you’re going to eat a sweet potato, eat it at lunch or as part of a preworkout meal.  Come dinner time, try to limit carbs to vegetables.  (If you train at night, see number five above.)

VERDICT: Fact

Caffeine increases the amount of fat that gets liberated from the fat cells, allowing it to be more readily burned for fuel.  There’s nothing wrong with having a morning cup of joe, but to maximize caffeine’s fat burning effects, the best time to take it is around an hour before you train.  Research shows this can make you stronger in the gym and lessen muscle pain during the workout, both of which will allow you to train harder.

Shoot for 200-400 milligrams from a caffeine supplement preworkout.  Research shows that supplemental forms of caffeine (pills or powder) work better than coffee.  But, of course, calories count too.  If you’re overeating, don’t expect caffeine to make you leaner, especially if you’re adding calories from sugar or half-and-half.  Drink coffee black and stay away from the lattes and mochas.

VERDICT: Fact


Kettlebell Training

What is Kettlebell Training?

Kettlebells are cast iron weights, ranging from 5 lbs to over 100 lbs, shaped like a ball with a handle for easy gripping. The kettlebell originated in Russia and was popular in the U.S. decades ago, but has hit a resurgence in the last few years with a flurry of classes, videos and books. The reason? Kettlebells offer a different kind of training using dynamic moves targeting almost every aspect of fitness – endurance, strength, balance, agility and cardio endurance. People love it because it’s challenging, efficient and you only need one piece of equipment.

The idea is to hold the kettlebell in one or both hands and go through a variety of swings (e.g., theone-arm swing),
presses (e.g., clean, push and press) or pulling motions (e.g., the high pull). Some movements have you changing the weight from hand to hand as the weight swings up or as you move laterally, requiring you to stabilize the body and engage the core in a whole new way. Other moves require power from the legs and hips to move the weight, giving you integrated whole body movements that are often missing with other types of training.

Kettlebells vs. Dumbbells

You may wonder, isn’t a kettlebell just like a dumbbell? In some respects they’re the same but, what makes the kettlebell different is how it’s shaped. It may look like an ordinary weight, but the u-shaped handle actually changes how the weight works with your body.

With a dumbbell, the center of gravity lies in the your hand but, with the kettlebell, the center of gravity lies outside of your hand, which means it can change depending on how you’re holding it and moving it. The momentum of many kettlebell movements (a big no-no in traditional strength training), creates centrifugal force, focusing more attention on the muscles used for deceleration and stabilization. This type of multi-directional movement mimics real life movements such as swinging a suitcase to put it in an overhead bin, for example.

Dumbbells are great for building muscle and strength with slow, controlled movements while kettlebell training involves the entire body and focuses on endurance, power and dynamic movements.

The Benefits of Kettlebell Training

Almost any exerciser can benefit from kettlebell training. Just a few benefits include:

  • Improved coordination and agility
  • Better posture and alignment – Many exercises work the postural muscles in a functional way
  • It’s time efficient – You train multiple fitness components in the same session including cardio, strength, balance, stability, power and endurance
  • The exercises are functional and weight bearing which helps increase bone density and keep the body strong for daily tasks
  • You become more efficient at other types of exercise
  • Increased power development and endurance, which is great for a variety of sports
  • It can help protect athletes from injuries – Many injuries happen when you’re moving fast and have to come to a stop (a.k.a., eccentric deceleration). Kettlebell exercises actually train the body in eccentric deceleration, which can translate to a healthier, stronger body on the court or field
  • Low risk of injury when you use good form and the right weights
  • Simplicity – the exercises are simple, the workouts are straightforward and you only need one piece of equipment


The Importance of Core Exercises

Core exercises are a crucial part of any exercise regimen. These exercises strengthen the body, particularly the pelvis, hip, and lower back areas. Some examples of this type of exercise include crunches, reverse crunches, ball crunches, oblique crossing over crunches, air bicycling, plank, butt lifts, back extensions with ball, and many more. Below, you will find the top benefits of including these in your workout.

Flatten and Strengthen your Abs

These exercises work on the deep abdominal muscles, which are scientifically known as transverses abdominis. Doing these will not only strengthen your abs, but also flatten them to make your body look better. Core training is the fastest way to flatten your abs among other types of abdominal workouts.

Stabilize the Lower Back

Core exercises also make the lower back stronger and healthier. With a stronger back, you will be less prone to lower back pain that is usually a result of carrying too much weight, or pressure on the lower back. By enhancing the body’s weight-bearing capabilities, back muscles and ligaments will not easily be damaged by heavy weight. Moreover, a stronger core will allow for normal spinal functions.

Improve Balance and Coordination

As the back and abdominal area becomes stronger, the body also experiences an improvement in balance and coordination. Doing core exercises stimulates a particular area in the brain called the cerebellum that links to body parts for coordination, spatial awareness, and balance. These exercises are not simply a workout for the body, but also for the brain.

Enhance Flexibility

While most people find it hard to believe that working out abdominal muscles can improve flexibility, core


Promote Better Breathing
 exercises can certainly do wonders for ligaments and muscles by stabilizing the lower back. When the back is stabilized, stress and tension are removed, thus allowing for greater range of motion, which in turn results in enhanced flexibility.

Another benefit of core exercises is improved lung capacity. Core muscles are connected to the diaphragm so working out these muscle groups will enhance one’s ability to inhale and exhale fully. If the body is able to take in more oxygen, the heart is able to pump more blood, so there will be a significant improvement in the overall performance of the body.

Strengthen the Body

It is not only the abdominals and the lower back that core exercises can strengthen. They can also make the entire body stronger. Evidence to this is when you engage in physical activities or sports. After doing several core exercise workouts, you will find that your sports-playing capabilities will be much better. Whether it is surfing, running, skiing, or cycling, you will see tremendous improvement in how you play these sports.

Core exercises should definitely be a part of your exercise routine. Aside from being a good workout for your abdominal muscles, they also benefit your physical health in more ways than you can imagine. They improve flexibility, strengthen abs and the entire body, reduce lower back problems, and promote breathing and lung capacity.