If you have undergone hernia surgery within the past few days or weeks, you are no doubt hoping for a quick and successful recovery. That is why it can be worrisome if you find that you have a fever shortly after having had hernia surgery.

Since we were children, we have often been taught that a fever can quickly go from being something to not worry about to a “call the doctor”-type of emergency. Indeed, it is important to keep tabs on a fever, especially after surgery.

Anatomy of a Hernia

A hernia is a protrusion of the gut (or intestine) from inside the body through the abdominal wall. The abdominal wall is made almost entirely of muscle. For some people, the abdominal wall can develop a weakness in one or more locations over time. If the weakness becomes pronounced enough, it can allow the intestine to bulge through the wall, becoming a hernia.

A hernia is usually visible to the naked eye as a bulge on the outside of the body. In fact, it is this visible quality of hernias that make them easy to diagnose.

How Hernia Surgery Works

Hernia surgery involves the patching of the weakness in the abdominal wall. The surgery starts with the doctor opening a small incision in the skin. The doctor then pushes the protruding parts (the gut) back into the body cavity. Finally, a mesh patch is applied over the opening to strengthen it and to prevent any recurrence of the hernia.

Chances for Infection

The quality and cleanliness of most medical facilities in developed countries today means that your hernia surgery was probably carried out in a sterile environment by a competent doctor. However, anytime you undergo surgery, you are exposing yourself to the potential for infection. Any open wound is necessarily exposed to bacteria and viruses which exist outside the body in the environment.

If you have had hernia surgery and are wondering, “Is it normal to have a fever after hernia surgery?”, it is important that you know what to look for and when you should be concerned.

When a Fever is Normal?

After hernia surgery, you will likely not be released from the hospital if you have a fever. But, it is not uncommon for a light fever to develop in the days or even a week or so after hernia surgery. As long as your fever comes on and then goes away within a couple of days without getting too high, you are fine.

When to Call Your Doctor

However, if your fever reaches over 101 degrees for more than a few hours, you should call your doctor. In that case, it is quite possible that you have an infection.

Other reasons to visit your doctor after hernia surgery include: unexplained leg pain (due to the possibility of blood clots), pus and drainage from your incision, very dark bowel movements (which may indicate blood in the stool), difficulty breathing and inability to eat.

What to Expect if You Have to Visit Your Doctor

If you do decide to visit the doctor due to a fever of 101 or higher, it is important not to let this worry you. Your doctor will likely inspect your wound to make sure it looks like it is healing properly. He or she will probably subscribe some antibiotics to treat a possible infection.

However, if your fever is extremely high, you may be asked to check back into the hospital for a day or so in order for you to be properly observed until it goes away.

For more on how to recover faster after hernia surgery, check out: http://www.squidoo.com/hernia-surgery-recovery .

written by EverettMaclachlan

Glutamine is causing stir lately. Critics question the use of Glutamine supplement. Along with it, they question this amino acid’s effectiveness in serving the functions or delivering the benefits it supposedly has. Significantly, Glutamine also gained respect based on the studies that associates it with protein synthesis, elevated growth hormone production, and better immune function.

Glutamine is an amino acid, an essential component of protein. It is a building block of human life. It naturally occurs in the body and serves some important purpose in the digestive system as well as in immune function.

Naturally, the body produces sufficient amounts of Glutamine that it needs. There are special cases, however, where Glutamine supplement is needed.

All About Glutamine Deficiency

Glutamine supplement is often prescribed to those whose supply of this amino acid is short of what the body requires. Due to some conditions, the body may not produce the same sufficient amount of Glutamine. This occurs during starvation, fasting, weight loss, a liver disorder, AIDS, and cancer. The body may also require more than the amount of Glutamine it generates during intense workouts. Athletes, bodybuilders, and gym enthusiasts need Glutamine supplement to support their extreme physical requirements.

Why Take Glutamine Supplement?

Taking Glutamine as a supplement is essential for those who have imbalance in this amino acid. The body needs Glutamine to fight off infection effectively. It also needs Glutamine to facilitate faster wound healing. It also needs Glutamine for protection against stomach inflammations and bowel diseases.

But more than all that, Glutamine is sought by those who want to build muscles fast. As an important component of muscle building, Glutamine supplement is becoming popular among bodybuilders. With Glutamine around, they are able to train as much as they want or as much their body needs to take the form they always wanted. That’s because Glutamine aids in the recovery of the body from the fatigue that intense routines bring about. It helps level up the energy level so people can perform better for far longer.

Also, Glutamine is essential in building muscles tissues while preventing it from breaking down. Glutamine figures out in protein synthesis or protein metabolism, which means that you will build up more pronounced muscles fast. Glutamine is also significant in keeping the muscles from breaking up. This means that the amino acid is all that you need to look beefed up and stuffed.

Glutamine is overall significant for effective immune function. Certain immune cells rely upon Glutamine to work the right way. Without Glutamine, therefore, the immune system weakens.

With an improved immune function, Glutamine will help bodybuilders become more efficient in their field. The amino acid will give them lesser possibilities of sickness and more time for working out.

Glutamine is truly a useful component. Using it in supplement form, however, must be discussed with a medical professional. There are pros and cons. You must be sure that it will be safe all around. You must be sure that you will get the most of the benefits and no dangers whatsoever.

Glutamine an amino acid is found in many HGH products that are used for anti aging. Still should glutamine Side effects Be ignored!

written by ElenaFullersen

The best way to find a dentist are fairly consistent no matter who or where you are. The results though will be very quite different based on you and what you want. What you prefer in your dentist should be among the primary concerns when you search. Many dentists can provide quality service to their patients, but finding a dentist with a personality that is suitable to you may be a bit more difficult. In a similar way finding the dentist that is able to address any special conditions that you may have may pose a bit more of a challenge than selecting a general dentist.

The American Dental Association (ADA) maintains a directory of quality dentists. This is often a good place to begin your search, but even before looking through the directory you should begin your self-assessment of what you want. Begin by listing any conditions that you have. Specifically note any conditions that may require a specialist, and be certain to ask potential dentists about these when you speak with them. Next note considerations such as location and cost. These are factors that many people consider important when they choose a dentist. Once you have a have your list take a look at the ADA’s list. Some quality dentists may not belong to the ADA, but being a member is another verification that your potential dentist has a standard of quality.

If you have dental coverage through your insurance you may want to check with your insurer. In some cases you may actually be limited to receiving treatment from specific dentists in order to qualify for your complete coverage. In cases where you have freer choice the insurer may still have a list of dentists that they consider to be quality providers. There are a number of independent services that offer to help you in your selection of dentists as well. Some allow you to search online, while others may involve speaking with an operator on the telephone. In each case you will still need to know some of what you are looking for in a dentist.

When you contact the dentist initially ask if you can schedule a free consultation. This may provide you with an opportunity to meet with the dentist and determine if you like the work that they do. In addition you can get an idea of some of their prices when talking about the treatments that they may recommend. Verifying whether they have specialists that they work with. At some point you may need an oral surgeon and knowing whether you will need to find your own before hand is good preparation.

Lastly, consider talking to other people. If you can speak to past and present clients of the dentists that you are considering. This can sometimes raise concerns or reassure you. If you are having difficulty choosing a dentist to look into consider asking your family and friends if they have a dentist that they might recommend, but keep in mind that they best for them may not be the best for you.

Christine Crotts is a budding tattoo artist who enjoys providing assistance to help design your own tattoo. Christine has traveled the world trying to find the most unique tattoos, but she has a love for tattoos for women.

written by ChristineCrotts

The definition between overweight and obese is the line between twenty-nine and thirty for adults. This refers to the body mass index (BMI) as calculated by weight divided by height. A similar distinction is true for children and teens though the calculation of the BMI is slightly different for individuals in those age groups.

There are three factors that are known to play important roles in obesity for both child and adult. There are also other factors that seem to play a role. These are continuing to be studied and will be touched on later in this article. The three known factors are:

• Genes

• Diet

• Activity

These three factors are significant in each individual. Understanding their role in obesity and your own condition relative to overall health can prove useful. Shaping a healthy lifestyle is a long-term commitment. It involves education and determination.

In some cases genetic factors can result in conditions that directly cause obesity. This is true in the child and the adult, Prader-Willi syndrome is one example of this. In instances of genetic problems it is recommended that you consult a doctor. In some cases detecting the genes before the syndrome fully develops may be helpful. There may also be ways to combat the obesity that occurs with such syndromes.

Diet has come to be known as an obvious factor. However, it is often an underestimated factor. While realities such as genetics and even activity will determine how your body processes food, the number of calories that you consume has a simple and direct impact on your weight. What has come to be referred to as the Caloric Balance Equation is a good way of understanding the relation.

If you imagine that on one side of a scale you have the calories that you consume and on the other side of the scale you have your body functions and the activities that you engage in then you have an image of what occurs in the body. If more calories are consumed than used then weight can increase; if fewer calories are consumed than used then weight will likely decrease. This makes a healthy diet important for adult and child.

Activity affects your obesity in a number of ways. First, as seen in the caloric balance, an increase of activity may tip the scales in a downward direction itself. In addition though activity often results in the burning of fat and the building or toning of muscle. These may contribute to an overall increase in metabolism (or calories used for body function). That can further increase the calories that your body uses simply to function and further reduce your weight.

Unfortunately diet and activity are not often healthy in child or adult within the United States. Likewise, worldwide obesity has reached a disturbing level. As a result studies are beginning to examine such things as environment as possible factors in child and adult obesity. The group occurrence of many of the high level populations seems to suggest that environment does play a role.

Hopefully with continued study, medicine will become better able to help both child and adult populations to live healthier and happier lives free from obesity.

Christine Crotts loves when her husband gets a classic barber-style shave. . Christine has a site with reviews of Dovo straight razor, including a review on a how to shave with a straight razor.

written by ChristineCrotts

Of course, each situation has quite different details that should be considered. This is particularly important in the case of medical decisions, and dentistry is recognized to be an important, though comparatively subtle, field of medicine. Whether you require treatment is a decision for your dentist and yourself to make. There are some common factors that should be taken into account when deciding whether dental implants are the best form of treatment for you though.

The process involved in installing dental implants has become a rather standard procedure with few special risks beyond the risks of many of the more complex dental procedures. Initially any remaining tooth will be removed to make room for the dental implants. The implant itself refers to the base, or artificial root of the replacement tooth. A hole is drilled into the jaw bone to receive this part of the implant. Typically titanium is used to make this component. This is based on research where it was found that bone grows very close to implanted titanium. In effect, it adheres to the metal and creates a solid and fixed connections. These dental implants act as a receptacle for a stem. The stem is secured in the dental implants and then an artificial tooth is affixed to the stem. The entire process may require multiple visits. Dentists often want to ensure that sufficient healing has occurred around the dental implants prior to attaching the artificial teeth. Otherwise there is the possibility that the entire procedure may have to be performed again.

There are some individuals that are generally not considered good candidates to receive dental implants. These individuals include smokers, people with gum disease, individuals without sufficient jaw bone to anchor the implant, and a number of others. Your dentist should be able to inform you of any specific concerns involved in your case.

There are some possible drawbacks of dental implants as well. In some cases bone deterioration may occur. Though titanium is often used because of the effective bonding between it and surrounding bone, in some cases the surrounding bone may deteriorate instead. This is found to be more common in the case of smokers. The deterioration was found to progress at an increasing rate in many cases. This makes early detection and correction more important. In addition the structure of some dental implants, the technique used to implant the device, and a number of other factors may allow for micro-movement. Initially this may not be noticed by the patient, but with time it can result in gaps between the artificial tooth and the surrounding teeth. It may also cause gum irritation.

Other options such as inserted dentures are not as popular among some dentists. In approximately ninety percent of dental implants the procedure is considered a success. These options sometimes result in a lower level of comfort and function, but in some cases their use may be recommended. Adequately assessing your situation is important in forming the best plan for your future dental health.

Christine Crotts will not go anywhere without his dog. Even when camping out in the middle of nowhere. Christine has written a site containing reviews on dog sleeping bag, as well as Montbell sleeping bag.

written by ChristineCrotts

Many studies make it easy to identify the vast health benefits we could derive from fish oil but selecting the best fish oil is never an easy task. Heart disease prevention, anti-inflammatory properties, and even hair loss prevention are just a few of such health benefits that have been associated with fish oil. For this reason, the fish oil supplement industry has prospered, which has its positive and negative effects.

One positive effect is that these fish oil supplement products are easily accessible to those who are considering to take advantage of their health benefits. The negative effect is that many companies leap on the bandwagon for fast profit by producing low-quality types of fish oil supplements. Selecting a suitable brand is much more difficult with all those brands available.

However, to pick the best fish oil becomes trouble-free by trying to distinguish the better fish oil supplement products from the inferior ones. Keeping in mind a few basics will help.

Fish oil supplements are beneficial to us because they contain omega-3 fatty acids; specifically DHA and EPA. It is only logical that the best fish oil brands haven more of these omega-3s compared to the lesser-quality products. Be sure to check the label in your fish oils; the more DHA and EPA, the better. For every 1,000 mg of fish oil, each capsule should contain 600 mg or a 60% concentration of omega-3 fatty acids.

Fish oil supplements, like all fish products, are subject to toxin dangers, but the best fish oil should be pure and free of toxins. For this reason, doctors do not prescribe fish oil supplements to pregnant mothers, even though it can offer positive effects to the baby’s brain development as studies show.

Determining which fish oil supplements are pure was very difficult since there was no reliable regulation board for people to refer to. Thanks to the Nutrasource Diagnostics Inc. of Canada , which came up with the International Fish Oil Safety (IFOS) program.

Before the IFOS program, the standards for toxin-free fish oil supplements were too lenient everywhere in the world. Fortunately, the IFOS has since implemented a strict set of world standards for purity of fish oils based on five parameters:

• Passes all CRN/WHO testing categories

• 60% or higher Omega-3 concentration

• Oxidation Levels less than 75% of CRN standard

• PCB Levels Less than 50% of CRN standard

• Dioxin Levels Less Than 50% of WHO standard

The best fish oil supplement should merit a 5-star certification from the IFOS program at the minimum. This measure will definitely narrow the selection process for the best fish oil. Two brands, Nordic Naturals and See Yourself Well, are 5-star certified brands that are available in the United States.

To summarize, the best fish oil should offer not only value, but also well-being and peace of mind. The label should indicate whether or not your fish oil supplement meets your Omega-3 fatty acids requirement, and don’t forget to verify the 5-star certification from the International Fish Oil Standards program!

Brittany Q. Wallace is an authority on what makes a product the best fish oil and has been writing about health for nearly 10 years. Read more about fish oil benefits on her website.

written by BrittanyQ

Eating a diet chock full o’ vitamins and nutrients has forever been fundamental to health, but now clinical research demonstrates that there could be a link between drug dependency and dietary insufficiencies. Carolyn Reuben, a nutrition expert (and the executive director of the Community Addiction Recovery Association in Sacramento, CA) believes that our bodies often respond to certain dietary inadequacies in a way that may in the end result in psychological troubles and/or addiction.

She and other nutrition experts view deficiency in omega-3 fish oil as part of the cause. Based on a person’s substance of choice or major ailments, Reuben says researchers can pinpoint which amino acids, vitamins and nutrients are insufficient.

Individuals suffering from drug often don’t eat a sound diet. Furthermore, substances exhaust essential nutrients from the addict’s body, so replacing and preserving them are an important part of recovery. Moreover, drugs drain vitamins and nutrients from the addict’s body, therefore replenishing and maintaining them are an important part of rehabilitation.

Reuben believes, paraphrased, that there’s an an important connection between our conduct and our sustenance, a direct link between our food intake and good mood. When somebody starts drinking or taking drugs and their reply is, “I don’t feel high, I feel natural,” that’s the sign that says they came into life with a bio-chemical deficiency. They are insufficient in something and we can fix that with our diet, sometimes with amino acids, fish oil, vitamin C or B. Fish oil benefits seem to be of great significance.

This method is based on a study by Professor Stephen Schoenthaler, PhD, who discovered a link between elevated sugar consumption, reduced vitamin intake and violence, in 1985. He discovered that prison inmates who were given day-to-day nutritional supplements experienced up to a 43% drop in violence, which led researchers to start researching the relationship between nutrition and drug abuse. More recent clinical analysis have also found that supplying inmates omega-3 fish oil capsules also minimizes aggression.

I believe that the reason for this effect of fish oil is because of its’ effect on the human brain. The brain is composed of about 70% fat, a great deal of which is docosahexaenoic acid, or DHA, one of the omega-3 fatty acids found in fish oil. As a result, the omega-3s fish oil have been found to be an effective treatment for a number of neurological disorders of the brain including depression, Alzheimer’s disease and ADHD. The effect of fish oil on hostility was also noted by the British Association of Anger, who published research showing that omega-3s could reduce incidents of road rage.

The CARA program suggests that people (in cooperation with their doctor) commence a regimen of taking 3 meals daily, each having at least 20 grams of protein, at least 4 cups of veggies, 2 grams of vitamin C, a multivitamin, 1000-3000 mg of omega-3 fish oil, 500 mg of L-glutamine, and 2-3 mcg of chromium. It also suggests avoiding white sugar and flour, which may deplete the body of vitamin B. The program also suggests doing away with white sugar and flour, which could strip the body of vitamin B.

Although many factors are responsible for substance and alcohol addiction, eating a diet rich in nutrients, vitamins, minerals and omega-3 fish oil is unquestionably a key part of the successful route to recovery and a drug-free life!

For more info on how to help a drug or alcohol abuser you can call 1-877-782-7409. You can also buy them omega-3 fish oil!

Brittany Q. Wallace is an authority on omega-3 fish oil and has been writing about health for nearly 10 years. Read more about omega-3 benefits on her website.

written by BrittanyQ

As the world becomes increasingly aware of living a healthy life, there has been a marked increase in interest in fish oils and their myriad benefits to health. What gives fish oil its health benefits is the fact that they possess great amounts of omega-3 acids which demonstrates great advantages to wellness. A handful of instances of the benefits of omega-3 fatty acids are reduction of the chances of of heart disease and prevention of depression, and some studies show that they contribute to fat loss.

Most People’s Diets Are Deficient

Lately, the diet of your typical person has been moving away from fish and increasingly into other protein sources, like pork and beef. Consequently, the typical human isn’t adequate enough amounts of the healthful omega-3 fatty acids found in fish, and not getting the healthful benefits. Even if you decide to switch your diet around and begin consuming high amounts of fish, you’d definitely be at a substantially great chance of consuming toxic contaminants.Since our environmental policies haven’t been effective in addressing the contamination in our oceans, it’s very likely that you will be consuming a great amount of polluted fish to be able to consume the omega-3 acids your body requires.

Fish Oils: The Ideal Solution

The ideal resolution here is to take fish oils. Fish oils are loaded with omega-3 acids as the medicinal ingredient, so you can get all your omega-3 fatty acid requirements from them. Not all fish oils are the same, though. Let’s review a few popular types of omega-3 fish oils.

Natural Fish Oil

Natural fish oils possess a 30% concentration of omega-3 fatty acids. What this means is that for each 1000 mg of natural fish oil, you consume [300mg|300 mg|300 mg (or less)] of omega-3s. This is a fairly measly amount and you can obtain greater results with a greater concentration fish oils. The downside to this type is since it’s all natural, there exists some risk of contamination with natural fish oils.

Pharmaceutical-Grade Omega-3 Fish Oils

A choice for people who want to be immune from the risk of toxins is to buy pharmaceutical-grade fish oils. This kind of fish oils are of greater concentration and purified of toxins. What this means is that you get more omega-3s and you’re sure that there is zero contamination. Just how much more omega-3 fatty acids do they contain? Pharmaceutical-grade omega-3 fish oils have an omega-3 fatty acid concentration of at least 60%. That is twice of what natural fish oils have.

Cod Liver Fish Oils

Many people will mistakenly think that cod liver oils are pretty much the same as most other omega-3 fish oils. While cod liver oil is, in theory, a fish oil, there are some important things you should know before taking cod liver oil as a health supplement. Basically, there was research that demonstrated that the Vitamin A in cod liver oil (which is in the form of retinol) can actually be detrimental to one’s health. A handful of these unwanted effects are bone fractures, joint aches and hair loss. Cod liver oils are alright if you make sure the Vitamin A amounts are not excessive, but there are significantly better ways to get your omega-3 acids.

Salmon Fish Oils

Salmon oil is among the latest to join the fish oils bandwagon. Now I happen to like eating salmon, whether baked or fried. As an omega-3 supplement though, it has much to be desired. Since salmon are pretty high up on the food chain, there exists a substantially greater risk of pollution from toxins. It wouldn’t hurt to obtain your fish oils source from fish at lower risk of contamination, such as sardines and anchovies.

Fish oils have made getting required omega 3s easier than ever. With the broad selection of omega-3 fish oil pills around, it should never be a problem to buy one that will satisfy you and your budget. There is no reason to not consume your daily dose of omega-3 fatty acids anymore.

Brittany Q. Wallace is an authority on fish oils and has been writing about being healthy for nearly 10 years. Read more about fish oils on her website.

written by BrittanyQ

In order to effectively lose fat and keep it off you must create a lifestyle change for your nutrition and not jump from diet to diet. There are many “diets” out there that will grab your attention and allow you to lose weight and fat very rapidly but how long can you maintain such a restricted state?

I have seen too many people go through the yo-yo dieting and by the time they get to the correct answer for effectively losing fat (which is a healthy and balanced diet), they have screwed up their metabolism so much and it takes a long period of time to regulate it again.

If you are looking to lose body fat permanently, you must boost your metabolism by developing lean muscle tissue. In addition to solid strength training workouts, you must fuel your body with a healthy nutrition plan.

Look at a car as an example. If your car does not have enough fuel (gas) it will not run correctly and eventually stop until you refill it. If you do not provide your body with enough fuel (food) it will also not run efficiently.

In order to lose weight and fat you must expend more calories than you take in. This concept makes sense but the problem lies when people actually under eat and end up slowing down their metabolism. This happens because eventually your body goes into protection mode and holds onto as much fuel as possible.

The key to effective fat loss is to properly fuel your body with the right foods at the right times. Here are some key points to help your nutrition plan become as efficient as possible.

1. Eat 5-6 small meals and snacks per day. This will help regulate your blood sugar, prevent overeating at night, and keep you energized for training sessions and daily activities.

2. Eat about 20 grams of protein with every meal. Protein provides the building blocks for our muscles and also is slower to digest thus keeping you full longer.

3. Eat complex carbohydrates and avoid too much sugar and starch. Carbohydrates provide our bodies with high amounts of energy but stay away from the refined and simple kinds. Whole grain breads and rice are better than white but try to get as much fiber and carbohydrates from fruits and vegetables.

4. Choose smart snacks between meals. Eat a small snack between every meal to help regulate your blood sugar and energy levels. This will keep your meals smaller and ultimately cut down on the amount of calories you eat. With this you are well on your way to losing body fat. Great snack choices include; unsalted natural nuts, Greek yogurt, low fat cottage cheese, low fat chocolate milk, Balance Bars, fruit, and veggies.

5. Consume a post-workout nutrition shake. Drink 8-12 ounces of low fat chocolate milk immediately after you train in order to refuel the body, maintain hydration, and help with recovery. This will also prevent overeating if you wait too long after your training session. This small amount of protein will refuel and recharge without adding a lot of calories. The carbohydrates will provide energy and help transport valuable nutrients.

Eating small meals and snacks containing nutrient dense foods (proteins, healthy fats, and fiber) will help to maintain blood sugar and energy levels, and will ultimately give you enough calories to support healthy fat loss and muscle gain. Fill your day with lean proteins (chicken, turkey, fish), fruits, vegetables, low fat dairy, nuts, whole grains, and plenty of water.

Be sure to avoid the “less is more” principle when it comes to eating because if you are eating healthy foods and timing them correctly, you will be in great shape for losing body fat and developing a great metabolism.

Callie Durbrow runs Brookline personal training programs for busy individuals looking to lose fat, boost their metabolism and gain strength. Check out Cambridge personal trainer for more information.

written by CallieDurbrow

Core training is somewhat of a buzz word in the fitness training industry today. We read about “core training” in magazines, see it on television and in every other late night infomercial.

Everyone wants a toned core and flat abs. If your back hurts, strengthen your core. Do more crunches and sit ups to burn belly fat. There are many myths out there but do people really know how to properly train the core to achieve maximum fat loss results?

First and foremost I want to discuss the anatomy of the “core” and what muscles are actually involved in all this crunch and sitting up. Many times when people think of the core they think about the abdominal muscles only. This is a mistake because it usually leads to minimal results and overuse injury. The core of the human body is made up of many muscles, small and large, that provide stability, balance, power, strength, and movement.

For the sake of this article let’s keep the anatomy simple and avoid getting into small groups of certain muscles. The main muscles of the core are:

o Abdominals

o Lower Back (Erector Spinae)

o Oblique Muscles (rotators)

o Hip Flexors

o Hamstrings

o Gluteus

o Quadriceps

There are several sub areas of each of these muscle groups but this gives you the general idea of just how much is involved with core movement and strengthening. The core is the gateway to all power and strength. Think of your body as a chain. If there is a weak link in any part of the chain, maximum effort in a given movement cannot be achieved. When you perform a squat you must transfer energy from the floor through your lower body and eventually through your core in order to get to the standing position.

If your lower body is strong but the abdominals or lower back piece of the chain is weak, your squat movement will be less than desired. In that same scenario if you have very little gluteal (butt muscle) activation, as you progress through your squat, your lower back muscles will have to take over to overcome the force of the movement. They are going to be stressed more than necessary and this can lead to injury. Having a strong and balanced core is the key to any exercise and will help you see progress in any training program regardless of your goals.

In order to strengthen the core, I take the same approach as I do for any other muscle group or movement. Work the muscles together and avoid isolation. Basic crunches will do nothing for your overall development. An isolated spinal flexion movement is really unnecessary because you are not recruiting any of the synergist muscles around that particular joint area.

Think of the core training like training any other area. Would you do 100 squats with no external weight other than your own body? Probably not because it would take way too much time and would be of very little value. So why would you do 100 crunches with no weight? The abdominals and the entire core region need to be taxed progressively overloaded in order to see results.

Here are a few of the most basic but effective core training exercises. The movements can be done in a gym setting or at home because they require little equipment. The movements have the same principles as any strength movement. Focus on multi-joint movements that use several muscles, use weight to overload the muscle (focus on form first), and use a balanced approach to training the body.

1. Dumbbell/Kettle bell Sit Ups

2. Standing Band Crunches

3. Medicine Ball Rotation Throws

4. Cable Rotations (straight arm for more difficulty)

5. Ab Wheel- the “evil wheel”

6. BB Dead lifts

7. BB or DB Squats

8. Glute Ham Raises

9. Hanging Knee Raises

10. Overhead Carries (DB, KB, Sandbag, or any heavy object)

Any large movement will immediately tax the core muscles but this gives you an idea of some exercises that you can incorporate into your training plan.

Everyone wants a toned and lean core but most people go about it the wrong way. Focus on large movements that burn more calories, incorporate multi-joint movements to train the core, and eat a healthy diet.

Medford personal trainer Callie Durbrow runs small group training programs for busy individuals. Her training programs are athletic based and help clients burn fat and build strength. For more information visit fitness training

written by CallieDurbrow