Weight training, resistance training, cross training, call it what you will it all means the same thing:  Find something that feels heavy and move it around as many times as you can with good form, rest and repeat.  Simples!  In practice the specific variables of how much you lift, how many times, how often and how you lift it are tuned to the requirements and abilities of each person.  This is the plug section where I mention that you should have this sorted out by someone who knows their stuff, someone like me!  A cookie cutter approach to training where you follow this months magazine workout or do whatever your friend is doing is going to be hit and miss at best and dangerous at worst.  A properly designed program, from a skilled practitioner (like me) gets results faster and minimises the chances of injuries that halt your progress.  With your personalised resistance training program you're all set for your short journey to better health; here's what you can look forward to....

Starting any new activity is something of a journey of discovery, with exercise we frequently experience the "working muscles I never knew I had" effect.  This is a great part of any physical training plan, it focuses our attention on the working muscles, the sensations of effort and generally makes us more aware of our bodies abilities.

I think that one of the most important aspects of body awareness we can gain is awareness of our "core".  It's an often banded about phrase that many mistakenly attribute to anything that makes their abdominals hurt!  The core or inner-unit comprises three main elements, the Diaphragm, the Pelvic Floor and the Transversius abdominis (TVA).  Synchronised firing of these elements combine to stabilise the spine, allowing us to perform a wide range of movements and yet are an often overlooked element of a physical training programme (of any level).

So while we are finding muscles we never knew we had start with this one.  Start with the TVA.  It will save you a lot of potential back problems and allow you to greatly improve the quality of all your movements.

To find the TVA firstly lie face down on the floor and place your hand under your stomach so that the index finger is just beneath the belly button.  You will feel the weight of your stomach pressing down on your hand when you are relaxed in this position.  To activate the TVA simply imagine you are pulling the stomach away from the hand ever-so slightly, just enough to feel the pressure lift marginally.  Hold this position for ten seconds, breathing normally as you hold.  Relax and repeat.

With this new-found ability to identify and recruit the TVA your core training, injury risk and enjoyment of movement will benefit immensely.  If you need help with creating your very own strong core then http://www.on-the-bench.co.uk/exercise/corrective-exercise.html will be of great help to you..

Enjoy,

Neil.