Though better on your bank account short term, large-scale group training classes may cause more injuries and a greater need to see physiotherapists and chiropractors in the long run. The tendency in group training is a lack of attention paid to each participant, whereby incorrect, and later injury-pronouncing postures and movements become habitual. When participating in group fitness classes, one of the best factors to focus on is proper core strengthening.
Why the Core
Core strength = Spine stability
A weakened core most often leads to lower back pain. One of the primary functions of core strengthening is spine stability, especially since lower back problems are very common in our society. Posture, sitting at our desks, and driving, all contribute to lower back pain. Chronic back pain causes a decrease in activities, where you will become less likely to lift your kids out of the bathtub, swing a golf club, or be able to sit at your desk all day.
How to Strengthen
A way of achieving spine stability is to stiffen surrounding muscles — rectus abdominals, lastissimus drosi (lats), and the abdominal wall. Just one simple technique should transcend through all your fitness activities.
Take your breath in through your nose using the diaphragm, not young lungs. Lightly touch your fingertips on your stomach, and stiffen your surrounding muscles, and push your stomach away. This is the main core activation to focus and rely on during all training activities.
The next time your circuit teacher gets you down in to a deep squat, really think about engaging those surrounding ab muscles. Your anterior abdominal muscles and posterior back muscles, plus your bank account, will say thank you.