Unveiling Key Examinations Revealing Your True Physical Age Equivalent
In the pursuit of maintaining a healthy and active lifestyle, particularly as we age, core strength plays a crucial role. Fitness trainer Denise Chakoian, the owner of Core Cycle and Fitness LaGree in Rhode Island, emphasizes the importance of a strong core in promoting better balance, coordination, and independence.
One way to assess core strength is through a series of tests. The leg lowering test, for instance, requires you to lie on your back with your knees bent at 90 degrees, lower your legs towards the floor while keeping your lower back pressed into the ground, and raise them back to the starting position to complete one rep. A fit core can perform 15 reps or more without the lower back coming off the ground.
Another test is the plank hold, where you assume a forearm plank position, keep your body straight from head to heels, activate your core, legs, and glutes, and hold the plank for 60 to 90 seconds with solid form. A fit core typically lasts 90 seconds or more.
The sit-to-stand test is another valuable assessment tool. Begin seated at a chair without arm rests, stand up and sit back down repeatedly for 30 seconds, and complete 10 sit-to-stands in a row without using hands. Needing hands is a sign of weak core and hip support, while not needing them indicates strength in this area.
The Balance Reach Test, performed while standing on one leg, involves reaching your opposite arm forward, then to the side, and then back. Losing balance or wobbling a lot during this test signals poor core stabilization.
Lastly, the Side Plank Hold involves lying on your side, propping yourself up on your forearm, lifting your hips off the floor, and activating your core. Hold this position for at least 30 seconds per side without dipping your hips. A big difference in time between each side, or less than 20 to 30-second hold time per side, signals oblique instability.
Core endurance is not just beneficial for physical activities but also for joint health. It helps protect joints by keeping movements aligned and reducing stress on them. Since many sports and exercises depend on a stable center, core strength often predicts overall physical ability.
Denise Chakoian, a certified fitness trainer, runs the fitness training programs at Core Cycle and Fitness LaGree, including the Lagree Method, cycling, and boxing. Her emphasis on core strength and its role in overall fitness underscores the importance of this often-overlooked muscle group. A strong core is key to aging well.
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