27560 Newhall Ranch Road Suite 311 Valencia, CA
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CORE 101

DID YOU MISS OUR CORE 101 CLASS TODAY?
HERE IS A RECAP:

**WHAT IS THE CORE?
Most people think the core refers to only the abdominal muscles and how we can get a "six pack." In fact, the abdominal muscles are only a small part of what makes up the core. To build a strong core, you must exercise a variety of muscles from your hips to your shoulders. The core muscles are responsible for stabilizing the spine and the pelvis and creating a solid base of support. When we have a strong core, we are able to generate more powerful movements of the extremities. 

The core muscles are what make it possible to stand upright and walk on two feet. These muscles help control our movements, transfer energy from our core to our arms and legs, shift body weight, and move in any direction. Dynamic core strength should be the goal. Dynamic core strength allows us to stabilize our spine against different forces, maintaining a neutral spine during the movement. A strong core also helps distribute the stresses of weight-bearing amongst the many muscles of the core, protecting the back.

**BENEFITS OF A STRONG CORE

A strong core reduces back pain
Imbalances in strength and flexibility of the core muscles are linked to low back pain. Weak core muscles result in the loss of a neutral spine and can lead to swayback posture. The tighter hip flexor muscles tilt the pelvis anteriorly while the weak gluteus maximus muscles cannot counterbalance to tilt the pelvis back to neutral. Weak back extensor muscles are not strong enough to erect the spine against gravity to maintain an upright posture. A stronger, balanced core helps maintain appropriate posture and reduce strain on the spine
A strong core improves athletic performance
All powerful movements originate from the center of the body out, and never from the limbs alone. Because the muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulder, they allow the transfer of power to the arms and legs. The more solid and stable the spine and core, the more power can be generated from the extremities. Power can be generated to the arms to throw a baseball, hit a golf ball, or stay on your feet while wrestling. Power can be generated to the legs for sprinting, jumping, and cycling!
A strong core improves postural imbalances
Postural imbalances can lead to injuries. The biggest benefit of core training is to develop functional fitness: the type of fitness that is essential to daily living and daily activities. With a strong core, our daily activities will be performed with more control, less fatigue, proper posture, distributed loads, and less pain.

**WHAT ARE THE MUSCLES OF THE CORE?
CORE CONDITIONING PROGRAMS SHOULD TARGET ALL OF THESE MUSCLE GROUPS TO BE EFFECTIVE







Core strengthening exercises are most effective when:
  • The torso works as a solid unit and both front and back muscles contract at the same time, as in the PLANK exercise
  • Multijoint movements are performed (such as a squat, lunge, or push up)
  • Stabilization of the spine is monitored
  • Abdominal bracing is emphasized (pulling navel to the spine)

**WHAT ARE THE BEST CORE EXERCISES?
  • Plank
  • Side Plank
  • Push Up
  • V-sits
  • Squats
  • Back Bridge
  • Reverse Crunch (Hip lift)
  • Oblique twist
  • Plank on a stability ball
  • Lunge with a twist
  • Supermans
LOOK FOR THESE EXERCISES ON YOUR 30 DAY CORE CHALLENGE CALENDAR (POSTED BELOW)

Cycleup 30 Day Core Challenge Calendar

30 DAYS TO A STRONG CORE!

30 DAYS TO SET A NEW LIFESTYLE HABIT OF MAINTAINING A STRONG CORE, REDUCING LOWER BACK PAIN, MAINTAINING POWER AND FUNCTIONAL FITNESS.

HERE IS YOUR CALENDAR TO FOLLOW.
  • FIND THE BEST TIME DURING YOUR DAY TO COMPLETE THE EXERCISES
  • SHOULD ONLY TAKE ABOUT 10-15 MIN, OR EVEN LESS, TO COMPLETE
  • TRY TO COMPLETE AT THE SAME TIME EVERY DAY
  • THERE ARE NO REST DAYS BECAUSE I WANT YOU TO REALLY SET THE HABIT OF DOING SOMETHING TO IMPROVE YOUR HEALTH EVERY DAY. DO YOUR BEST TO FOLLOW EVERY DAY, BUT IF YOU FIND YOURSELF SORE AND NEED 1 OR 2 REST DAYS, THAT IS FINE TOO.
  • NOT SURE HOW TO DO AN EXERCISE? LOOK TO THE INSTRUCTIONAL VIDEOS ON THE CYCLEUP WEBSITE OR FACEBOOK PAGE
  • JOIN US ON FACEBOOK TO GET INSPIRED AND TO INSPIRE EVERYONE IN THIS CHALLENGE. https://www.facebook.com/groups/323839527794850/
  • PAY ATTENTION TO HOW YOUR POSTURE CHANGES, HOW YOUR LOW BACK FEELS LESS FATIGUED, HOW YOUR MOVEMENTS BECOME MORE CONTROLLED, AND EVEN HOW YOU ACHIEVE GREATER POWER OUTPUT IN YOUR CYCLEUP CLASSES!

START STRONG, STAY CONSISTENT, AND FINISH STRONG! HERE WE GO!


Cycleup & WEIGH DOWN!


The Cycleup FALL INTO FITNESS nutrition and weight loss success program BEGINS OCT 5. 

It's the perfect time to increase our Physical Activity, burn more calories, and lose weight before the Holiday season!

The Holiday hustle and bustle makes it difficult to maintain our fitness goals. But our health, vitality, and longevity depends on how physically active we are. The best gift you can give your family and friends is a HEALTHY YOU!

The American College of Sports Medicine and American Heart Association jointly recommend that every adult complete at least 30 min of aerobic activity on most, if not all, days of the week. This has proven to reduce your risk of chronic diseases and help maintain a healthy body weight. ARE YOU MEETING THIS GOAL?

Cycleup’s Fall into Fitness program will motivate you to cycle at least 3-4 days a week; you will see improvements in your health; and you will cycle away those pounds! Enter the Holiday season feeling energetic and fabulous!

Learn the skills to improve your health, fitness, and body composition FOR LIFE with Cycleup and our fabulous trainers, THE HEATHERS!

Join our success program and receive Unlimited Classes for 60 days! Special Success classes, taught by Heather F and Heather D, offered only to Success participants will add Muscle Conditioning and Fun Team Challenges. The Heathers will motivate you, educate you, and provide you with nutritional guidance to maintain a healthy lifestyle for life.

For Only $199 you will receive:
• Unlimited Classes for 60 days
• Special Success classes, only open to Success participants
• Weekly incentives/prizes with opportunities for everyone to win!
• Nutrition education, including recipes and sample meal plans
• Personalized target body weight and weight loss program
• Pre and Post Fitness Assessment
• Accountability, tips and motivation from your Coach
Each member of the Winning Team will receive a 5-ride class package valued at $65
One Individual Winner from each team will receive 1 Free Monthly Unlimited package valued at $109

Our Two Teams will compete for the Best attendance, most body fat dropped, and most weight lost!
• Each member of the Wining Team receives a 5-ride class package valued at $65
An Individual from each team will win for most overall points in all categories –Attendance, bring a friend, % improvement in body fat, weight loss, and PTP fitness measurement
• One Individual Winner from each team will receive 1 Free Monthly Unlimited Ride package Weekly challenges and incentives give everyone a chance to win!

Have fun with your team; have fun with the Heathers; and watch your body change!

Information meeting to be held on Monday, September 29 at 7:15pm.
Pre-testing begins on Saturday, October 4 at 10:30am
Training begins Sunday, Oct 5
Post-testing will be on Saturday, Nov 22
Celebration event Sunday, Nov 23
**If other arrangements for pre and post-testing need to be made, just let your coach know**
60 day unlimited classes ends Dec 1.
Bring a non-member in to sign up for our success program and you can receive either a Free month or a 5-ride package for every person you sign up!
**Unlimited monthly members receive a free month for every non-member signed up
**Package riders receive a 5-ride package for every non-member signed up