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Slowtwitch Forums: Triathlon Forum:
Should you do core exercises daily?

Queequeg9800

Nov 14, 09 13:50

Post #1 of 16 (1584 views)

Should you do core exercises daily?	Can't Post

Any opinions on whether it's a bad idea or a good idea to do core exercises like planks etc on daily basis? Or should they be treated like other weight lifting---I normally take at least a day between weight sets to give my muscles a chance to recover?

I'd love to use some of my upcoming months of off-season base building to work on core muscle strength, and I could find time to do 20-30 minutes of core exercises each day, rather than as part of my less frequent weight sets.

Thanks!

(This post was edited by Queequeg9800 on Nov 15, 09 10:11)

Queequeg9800

Nov 15, 09 10:11

Post #2 of 16 (1502 views)

Re: Should you do core exercises daily? [Queequeg9800] [In reply to]	Can't Post

(edited for length and clarity)

h2ofun

Nov 15, 09 11:08

Post #3 of 16 (1439 views)

Re: Should you do core exercises daily? [Queequeg9800] [In reply to]	Can't Post

I do mine 30 minutes a day, trying to get my back fixed. :o(

Dave
http://www.linkedin.com/in/davidedwardcampbell

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SeasonsChange

Nov 15, 09 11:25

Post #4 of 16 (1412 views)

Re: Should you do core exercises daily? [Queequeg9800] [In reply to]	Can't Post

maybe after doing s/b/r everyday

TriBiker

Nov 15, 09 13:17

Post #5 of 16 (1262 views)

Re: Should you do core exercises daily? [Queequeg9800] [In reply to]	Can't Post

I asked my AT that very thing a few weeks back. He quite strongly indicated no, saying the muscles of the core are no different in composition than any other muscles. That said, I think it's probably the intensity as much as anything that determines the answer to that question. I mean let's face it, we "exercise" many of our muscles daily. On the other hand, I know I couldn't do core stuff this intense every day. Actually, I doubt I could ever do some of those exercises period.

CCF

Nov 15, 09 13:31

Post #6 of 16 (1233 views)

Re: Should you do core exercises daily? [Queequeg9800] [In reply to]	Can't Post

Every days seems like a bit much to me. I hurt my back in HS and then proceeded to do the 45 min core/back strengthening routine the PTs gave me every day for 8 years. I am not exaggerating. Every day for 8 years. When I got in to real tri training I dropped it down to 2-3 days per week to have more time for s/b/r. I haven't lost anything in the way of core strength and I think the more balanced approach is much better overall.

-C
------------------------------------------------------------
"I was doing a lot of math the last 800 meters."--Amy Yoder-Begley, after finishing third and meeting the olympic 'A' standard by 1.4 seconds in the women's 10000m final at the 2008 US Olympic Trials

http://ccftri.googlepages.com/home

ms30594

Nov 15, 09 15:34

Post #7 of 16 (1081 views)

Re: Should you do core exercises daily? [Queequeg9800] [In reply to]	Can't Post

Ultimately depends on what you are looking to do? Address muscular imbalance, recover from injury, aesthetics, general strength and conditioning, etc..

Think a 15-20 minute circuit of constantly varied exercises may be beneficial: leg lifts, L pull-ups, Russian twists, jackknife, crunches, swiss ball exercises, planks, back hyper-extensions, situps on bench with variation and/or weight, turkish getups.

15-20 minutes if done correctly, intensely and continuously is a good workout. Probably recommend working and practicing a collection of exercises slowly at first before putting them together at speed.

Probably not going to yield immediate or large gains in your swimming, cycling or running but will make you more efficient, more comfortable on bike at longer distances, prevent long-term injury and possibly make your abs look more menacing in T1.

Hope that helps. Let me know if you are looking for any routines or specific exercises and I'll post some suggestions.

tigerchik

Nov 15, 09 15:57

Post #8 of 16 (1038 views)

Re: Should you do core exercises daily? [rockit] [In reply to]	Can't Post

I want to look menacing!
_____________
mmm, pi!

aquaman1

Nov 15, 09 16:32

Post #9 of 16 (982 views)

Re: Should you do core exercises daily? [Queequeg9800] [In reply to]	Can't Post

Typically i was doing yoga for about 20 -30 minutes per day, this is to keep me flexable and help with a back injury, I would do a heavier core work out a couple of times per week too

Sausagetail

Nov 15, 09 17:02

Post #10 of 16 (925 views)

Re: Should you do core exercises daily? [tigerchik] [In reply to]	Can't Post

Get tattoos...

glbrum

Nov 16, 09 0:21

Post #11 of 16 (705 views)

Re: Should you do core exercises daily? [Queequeg9800] [In reply to]	Can't Post

are you talking about abs or core?

there is a difference...

Queequeg9800

Nov 16, 09 6:55

Post #12 of 16 (510 views)

Re: Should you do core exercises daily? [glbrum] [In reply to]	Can't Post

Thanks so much for the excellent posts!

Certainly, I'd love to have menacing abs! But I've also had back issues over the years, and as a mid-40s age grouper, I'd like to be able to avoid injury and compete at my best as long as possible.

For all of those reasons I've been doing planks (front/side/back), hanging leg lifts and some core-related weight routines like pull downs, squats, lunges and seated rows. I could do at least some of these daily if it's worthwhile.

But I'm a little hazy on the difference between core and abs workouts, and if anyone has suggestion on what works well for them, I'd appreciate the advice.

desert dude

Nov 16, 09 7:00

Post #13 of 16 (498 views)

Re: Should you do core exercises daily? [Queequeg9800] [In reply to]	Can't Post

I'd like to be able to avoid injury and compete at my best as long as possible.

In Reply To:

There is no guarantee that abs/core will prevent that. Most often injuries are the result of doing something much faster then you have prepared for, or not doing it often enough among other things.

Brian Stover Accelerate3 Coaching, Blog
Save at TriSports.com - use code BSTOV-S when placing your order

vikingstumps

Nov 16, 09 7:04

Post #14 of 16 (486 views)

Re: Should you do core exercises daily? [Queequeg9800] [In reply to]	Can't Post

DrewP

Nov 16, 09 7:36

Post #15 of 16 (432 views)

Re: Should you do core exercises daily? [Queequeg9800] [In reply to]	Can't Post

Not sure if it's true but I've been told that doing core everyday would be like running everyday and that those muscles are no different and need recovery to get stronger.

glbrum

Nov 16, 09 9:31

Post #16 of 16 (315 views)

Re: Should you do core exercises daily? [Queequeg9800] [In reply to]	Can't Post

Core/Abs or whatever you want to call it [for these purposes] should be done with a rest day in between. Just like you would during any other gym routine, those muscles need a break [48ish hours] to recover and rebuild. You are creating micro-tears, just as in a chest or leg workout, in the muscles and they require time [more so than a cycling, running, or swimming workout] to recover and to "maximize their potential", so to speak.

EDIT to add: this core routine was in another thread and it looks pretty good.

(This post was edited by glbrum on Nov 16, 09 9:34)