Fitness people....Do you have any experience with core training...

[Fountain79]

I am looking to get back into shape and I've heard a lot about "core training" or essentially strength training. I am interested in looking better but I am really not wanting to get into the bodybuilder frame of mind. Has anybody had any success with this kind of traing?

[jpgray]

1. By "core" do you mean the midsection, or "core" exercises like deadlift, squat, bench press?

The former will build lots of fat burning muscle, while the latter will release extra testosterone due to the intensity of the exercises (a good deadlift involves almost all major muscle groups). What are your goals?

[Fountain79]

2. get rid of excess body fat, get stronger, lower blood pressure...

etc....I'll worry about looking good in a swimsuit later.

[jpgray]

3. Well, strength training is essential in that recipe, but sounds like you want general conditioning

A good generic recipe for this is two weight-lifting days and three cardio days a week. Essentially, keep your heart rate high for an optimum time of 45 minutes or so each cardio day, but you can work up to that. For strength training, alternating groups such as chest/shoulders legs/back/arms each day will keep you from straining any muscles or overworking them. Rest is an essential component of an early workout routine, and it'll be easier to stick to if it's gradually intensified instead of being immediately difficult. A possible program would be:

M - cardio

T - chest/shoulders/legs

bench press
butterfly
dips
military press
shoulder fly
squats
calf-raises

W - cardio

Th - back/arms

dead lift
pull-ups
rows
preacher curls
concentration curls
tricep exercises (pull overs and/or skull-crushers -- watch your elbows)

F - cardio

S / Sun - incidental, low-impact exercise or rest days

--Lots of great books exist on weight training and cardiovascular training. Just keep your weights light enough so your form is -perfect- to avoid injury, and only increase weight/reps/sets when you are ready for it. For your goals, keeping easy exercises at ten reps, three sets would be fine, with the intense exercises (dead lift, squat) probably being more effective at eight reps and three sets.

[graywarrior]

4. I started a core training routine today.

"It's hard work." But I can see where I've been slacking before.

[stanwyck]

5. You might consider Pilates

Pilates concentrates on strengthening the core -- your ab muscles, back, chest. But you also strengthen your entire body by supporting your own weight, similar to yoga.

[Poiuyt]

6. I think any kind of core training like Pilates would be an excellent idea

I'm a former competitive runner and track coach. If I were going to get into an exercise program, the first one I'd pick is Pilates. It does a great job of strengthening the muscles that help you in everyday activities (posture, etc.).

You may be interested to know that the Packers quarterback, Brett Favre, does core training during the off season.