Core Exercises 101

Core exercises have, if you will pardon the pun, moved to the center of the fitness world.  If your core is strong and flexible, stresses will be distributed throughout your body better, your spine will be supported, and you will be able to move with greater efficiency.  But here is what you need to know about core exercises ....you need to know what the core is!

Too many people point vaguely to their bellies, announce they are going to do core work, then slam out some crunches and think they've done core.  Not really.

In the broadest definitions of the core, fitness experts include the whole central section of the body all the way from the pelvis and hips up through the midsection.  A big list of core muscles might look like this:

• deep back muscles like the erector spinae and multifidus
• hip flexors and spine stabilizers like the Psoas, iliacus, and rectus femoris
• hip adductors and abductors
• gluteus muscles (butt muscles)
• abdominal muscles from the surface rectus abdominis to the deep transversus abdominis

My guy below (who has fabulous muscle development....) will show you the muscles identified above.


The Core of the Core
The core muscles that are truly core are those that lie close to the center of the body.  The psaos, a long muscle that runs down the front of the spine and attaches at the top of the femur; the multifidus and erector spinae, both deep spine muscles; and transversus abdominus, the deepest abdominal muscle are examples.  Their actions have more to do with stabilizing than with the heavy work some of the more surface muscles do.

Refer to the Workouts and Resources page for a few examples of core exercises.

"Fit Over 50" class starting up again

Not sure what happened to August, but we are only a couple weeks from the official end of summer ....and we are all starting to think about plans for the fall.  We will be running our "Fit Over 50" class once again, starting Sept 28th.  This class is for those what are new to exercise, or have been away from regular exercise for quite sometime.  These are educational classes where we discuss aging and the different components of a workout.  Our goal is to have you finish the 5-class series knowing how to get started, monitor and challenge yourself as you begin to include fitness and exercise into your day-to-day routine. 

It's never too late!  Classes take place in the upstairs Multi-purpose room at the Memorial Arena in Cranbrook, starting at 7 pm.  Registration is handled by Leisure Services at the RecPlex.

Zucchini .....zucchini .....and more zucchini!

I planted just one zucchini plant this year (I've learned from experience to limit the number of seeds planted in spring!); yet this one plant is very prolific (our rainy start to our summer seems to have contributed) and today I harvested several. So what to do with them? In the past I have baked zucchini bread in all shapes, sizes and flavours, froze several packages to be used later in soups and stews ....or more zucchini bread, given it away ....only to have more given to me! This year I decided to let google help me out and found several recipes that look awesome. Now I can't say I've tested all these recipes but have tried a couple already - they were great so want to share.

I also researched the health benefits of zucchini (which I learned is actually a fruit). Some of these claims seem somewhat inflated, but this vegy/fruit certainly isn't going to hurt us and if it does all that it says below, we better start eating!

• Zucchini helps cure asthma, as it contains Vitamin C, which is a powerful antioxidant and has anti-inflammatory properties.
• The vegetable is known to help prevent diseases like scurvy and bruising, caused by the deficiency of vitamin C.
• Regular intake of zucchini effectively lowers high homocysteine levels in the human body.
• The vegetable can help prevents risk of having multiple sclerosis (MS).
• Zucchinis have high water content (over 95%), high nutritious value and contain a very low amount of calories, so they make the perfect snack item for people on diet.
• The vegetable contains useful amounts of folate, potassium, and vitamin A, necessary for proper functioning of the human body.
• Zucchini contains Vitamin C and lutein, both of which are known to be good for the eyes.
• The vegetable is a good source of vitamin B6, riboflavin, manganese and a lot of other nutrients.
• Eating zucchini is known to help the body in supporting the arrangement of capillaries.
• Regular consumption of the vegetable can help protect the body against colon cancer.
• Zucchini is believed to be beneficial in preventing heart disease and related symptoms, such as high cholesterol.
• The rind of zucchini contains the nutrient beta-carotene, which is known to be full of antioxidant properties and thus, helps protect cells against oxidation damage.
• The vegetable proves to be a good source of magnesium and phosphorus, the nutrients essential for building and maintaining healthy bones.
• Zucchini is rich in vitamin C, another powerful antioxidant that can provide protection against cardiovascular disease.

These simple zucchini recipes will make quick work of even the most prolific zucchini and summer squash plants. They have the ease and lightness needed during the hot months with zucchini is in season.

1. Zucchini Frittata

Photo © Molly Watson

This Zucchini Frittata – an Intalian-style omelet – is simple and tasty. Make it as the centerpiece of an elegant brunch, a healthy lunch, or quick dinner. Just add a fresh salad and a bit of bread to complete the meal.

2. Zucchini Fritters

Photo © Molly Watson

Zucchini Fritters are a quick and tempting appetizer – although I've been known to make a salad and call the whole thing dinner!

3. Grilled Zucchini

Photo © Molly Watson

Small and medium zucchini can be simply halved lengthwise, brushed with oil, sprinkled with salt, and set on the grill. Larger specimens can be but into thick diagonal slices. Serve drizzled with balsamic vinegar or a bit of basil dressing to great effect.

4. Zucchini Pickles

Photo © Molly Watson

These Zucchini Pickles are inspired by the ones made and served at Zuni Café in San Francisco. They are easy, refrigerator pickles, so there is no need to boil or "can" them. A bit of turmeric is responsible for the brillirant chartreuse color.

5. Zucchini Mint Pesto

Photo © Molly Watson

Zucchini Mint Pesto is delicious on hot pasta, as a dressing for pasta salad, or spooned over simply cooked chicken or fish. It freezes beautifully, so it's a great way to use up those piles of zucchini that start to show up in some gardens come August and September.

6. Zucchini Salad

Photo © Molly Watson

Shaved Zucchini Salad is quick and impressive. Bonus: it can be prepared a bit ahead of basic tossed salads with no ill effect. Mix things up a bit and make this Zucchini Mint Salad, too.

7. Zucchini Pasta

Photo © Molly Watson

Strips of zucchini tangle up with the twists and turns of fussili (corkscrew) pasta in this easy, tasty pasta dish.

8. Early Summer Ragout With Zucchini

Photo © Molly Watson

The key to this ragout is to use very tiny carrot and zucchini. Ideally, you would only need to quarter them lengthwise to get "bite-size" pieces. Larger specimens will work just fine, but the stew (oops, I mean ragout) will have a less refined air and it will involve a bit more prep work as you cut the vegetable to the right size.

9. Mid-Summer Vegetable Pesto Soup With Zucchini

Photo © Molly Watson

This pesto soup (or soupe au pistou to be French about it) simmers the ripe vegetables of summer into a light soup flavored with a dollop of fresh made pesto.

10. Late Summer Vegetable Stew With Zucchini

Photo © Molly Watson

When the garden goes crazy or you haul home just a few too many veggies from the farmers market, try this Late Summer Vegetable Stew to make quick and tasty work of your bounty. It's delicious on its own, it doesn't mind being turned into a topping for polenta either.

Play time in the mountains

We tend to get caught up talking about fitness and often neglect the payoff of being in good health and functionally fit.  This is about using the fitness we have to enjoy the phenomenal area we live in. 

We were fortunate to have time to go and wander about in the National Parks that are right next door to us in the East Kootenay and with good weather we visited some favourite hikes and found some new ones that were just a road sign to us previously. 

The link to fitness is this; the more able we are, the more enjoyment we get from these types of activities.  Getting to those stunning vistas and enjoying a PB&J and a cool drink of water with people you care about is as "priceless" as it gets.  Its really a life affirming and wondrous activity and its so accessible to most of us at any time. 

So, if this is at all inspiring to you, and you haven't taken a walk in some area that is special to you, take a hike, take a friend and enjoy the rewards of being fully alive. The workout programs can be parked for a day or two while you enjoy the rewards of the efforts you've put in, and besides your heart and lungs don't care what gets them working.  Have a great August,

John

and here's a link to some more photos of the area:

http://www.flickr.com/photos/photojam09/sets/72157627265275223/show/

Kedging

This was a lesson learned from the book "Younger Next Year" by Chris Crowley and Henry Lodge - the Kedging Trick.  Never heard of it - it goes like this.

Years ago, sailing ships sometimes had to resort to kedging to get out of trouble.  The Captain would have a light anchor (a kedge) loaded into a long boat and rowed half a mile or so away.  They would set the anchor and everyone back on the big boat would pull like demons on the line, literally hauling the ship to the anchor.  They'd do it again and again until they got where they had to go.  It was alot of work but often the only way to overcome a tide that's pulling you into a lee shore or to get under the desperately needed protection of coastal batteries.

So ....kedging:  Climbing out of the ordinary, setting a desperate goal and working like crazy to get there.  To save yourself.

It's not easy to keep exercising everyday year in and year out - we falter, sometimes skipping whole weeks.  We all need to do a little kedging now and then to keep ourselves motivated - something like booking an adventure trip, running a marathon - skiing, hiking or whatever - something that's beyond our abilities and requires hard training and commitment for months to get in shape to handle it .....or taking up some entirely new sport or activity.  Sounds like alot of trouble, but it's fun and it works.  We need tricks to keep interested and motivated and kedging is a great way to do this!

"Younger Next Year" is an excellent read - recommended for anyone over the age of 40.
http://www.youngernextyear.com/index.php.
Debbie