In winter we often find it particularly difficult to motivate ourselves to exercise.
Belly fat: Swimming as an ideal core workout
Personal (swimming) trainer Julian Tiffert also knows this. The Munich-based sports scientist not only enjoys being active in the “most beautiful element” – as he calls it, the water – but above all he helps others to move efficiently and technically correctly in the water.
Always in focus: the core area, which extends from the shoulders through the entire torso to the hips. Since it is precisely this area that is activated in the water and is used for the position in the water with almost every movement, swimming is even more recommended.
Actually. “It is no coincidence that surveys show that it is not football that secures the pole position of the most popular sports, but that running, cycling and swimming are regularly the top three for Germans,” says the coach.
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Five important questions about core training
Julian answers the five most important questions about a strong, slim and ultimately beautiful midsection.
1. Why do we need a strong core area?
“You actually always need the core area – when sitting, for a healthy, upright posture, in almost every sport. And of course, a strengthened core area also plays a crucial role in preventing postural problems.”
2. What are the consequences of neglecting core training?
“Not only do you worsen your posture, back pain, neck pain and even headaches can also be attributed to a weakened core area.”
3. How quickly do I lose my core muscles?
“From a sports science point of view, you have to understand the structure of the performance level as a pyramid: You gradually build up performance, but upwards there are fewer and fewer “big jumps” possible.
For example, if you go swimming four times a week for a year, you will naturally build good form – so the pyramid will be relatively pointed. If you then stop training from one day to the next, the drop in performance will be noticeable at at least the same rate: the sharper the pyramid, the greater the drop, so to speak.
Or: the more trained you are, the more you lose. But it can be helpful for your head and motivation to convert the whole thing into time and compensate with other whole-body sports.”
4. What can I do for my core during a home workout?
“One of the standard exercises is of course planking, a typical stabilization exercise, also known as a forearm plank.
Supermans (editor’s note: lying on your stomach, legs stretched and arms and legs raised off the floor) and sit-ups as well as other exercises for the abdominal and back muscles are also recommended.
For every sport, you have to think about which muscles are particularly stressed – and then train them.”
5. Will I combat my belly fat with regular swimming/active core training?
“As in almost every sport, it depends on the intensity and, above all, the duration of the exercise. Swimming for 5 minutes isn’t enough, but anyone who swims persistently or trains can benefit.”
This article first appeared on colorful.de.
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