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This is a follow-up to a old description on the benefits of core strength for running performance.


	Timex Men's T45171 Expedition Analog and Digital Combo Watch Product Brand : Timex Model : T45171	List Price : $49.95 Our Price : $33.75 You Save : 32% Check New Price Now » See All Similar Products »

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Timex Men's T45171 Expedition Analog and Digital Combo Watch

Timex Men's T45171 Expedition Analog and Digital Combo Watch

Timex Men's T45171 Expedition Analog and Digital Combo Watch Overviews
This Timex Watch (but not any battery, crystal, band, or strap) is warranted to the owner for a period of ONE YEAR from the date of purchase against defects in manufacture by Timex Corporation. Timex will not repair defects relating to servicing not performed by Timex Corporation. This limited warranty applies to US Customers.

Timex Men's T45171 Expedition Analog and Digital Combo Watch Specifications
Designed for active, outdoor lifestyles--as well as the rigors of harsh urban landscapes--the full-sized Timex analog/digital men's watch (model 45171) adds a stylish yet rugged complement to your everyday wear. It features a large black resin watch case that's topped by a silver bi-directional rotating bezel with black elapsed time markings. The black dial includes large stick markers, arrow-tipped luminous hands (with red seconds hand), and small minute indexes. It also features a digital window at the bottom of the dial, which offers the ability to track three time zones, a 24-hour chronograph (with lap/split option), 24-hour countdown timer, and an alarm. Other features include a comfortable black nylon Fast Wrap strap (with Velcro fastener) and water resistance to 100 meters (330 feet).

The Indiglo night-light uniformly lights the surface of the watch dial using patented blue electroluminescent lighting technology. It uses less battery power than most other watch illumination systems, enabling your watch battery to last longer. The Night Mode feature allows you to illuminate the Indiglo night-light for 3 seconds with any button press, regardless of the mode or function.

Timex Men's T45171 Expedition Analog and Digital Combo Watch Features

Quartz movement
Strong mineral crystal protects dial from scratches and scrapes
Resin case; black dial; day-date-and-year functions
Water-resistant to 330 feet (100 M)

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To recap, I covered the key benefits of core strength for runners such as improved efficiency, great posture, plus improved balance and stability. I also mentioned some activities for improving core strength, namely floor exercises, cross training, yoga, pilates and gym training.

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In this description I want to fast mention three of the more effective specific exercises that are scientifically proven to be the best at build your core.

The 3 Best Exercises For Core power Training

Before I start out, I just want to point out, when most citizen start an rehearsal schedule they tend to start with easy exercises first with the intention of construction up to the more developed exercises when they get fitter. This will probably works for some, but when I undertake a new rehearsal program, I prefer to start on the most effective rehearsal (which is regularly the hardest) first and work up to doing more reps over time.

I feel any way it is too easy to come to be complacent with light-weight exercises and often wonder if I'm beyond doubt getting any advantage from them at all. So unless the hard ones are totally and utterly beyond me, I'd rather start with the developed exercises first, knowing that I'm getting the maximum return on my time and effort.

I concede I will probably not do many reps when I start, but that's ok, because I'm just beginning out.

If I can only administrate 5, it doesn't matter. Next time I'll try for 8. Then the time after that I'll shoot for 10 and so on until I come to be more proficient with the single activity.

I'd also like to state that I'm no fitness trainer and while this has worked for me, this is just my personal way of doing things. While I beyond doubt advocate beginning with the hardest exercises possible I also want to make clear that this isn't the same as pushing yourself to ultimate limits when you're starting. I always start at a very basic level build myself up gently and incrementally.

From years of personal experience, I have learned, where fitness is concerned, erring on the side of conservatism is regularly the best policy.

So what are the best types of exercises for core strength?

Abdominal exercises are scientifically measured using a technique called electromyography (Emg) and rated relative to the primary crunch - which is far from the best form of abdominal rehearsal by the way, contrary to it's popularity.

You should be aware that some exercises work on the rectus abdominus or your six-pack for those who have no idea what that is. Others work on your obliques which are settled more to the side of the rectus obdominus. It is prominent to focus on both areas.

The Three best abdominal/core strength exercises

Bicycle Crunch

Bicycle Crunches top the list of the most effective abdominal exercises. To achieve this exercise, lay flat on your back as if to do a crunch, placing your hands behind your head for support, bend your knees 90 degrees, then raise your left knee, while at the same time bringing your right elbow to your left knee, then alternate: right knee to left elbow, left knee to right elbow and over and over. The rehearsal should look as if a peddling motion.

The motorcycle crunch is very effective for your rectus abdominus as well as the obliques.
It rates 248% and 290% great than a primary crunch respectively.
Another advantage of the motorcycle Crunch is it can be done without costly gym tool (or gym membership).

Hanging Knee Raises or Captain's Chair Exercise

You will most likely need to achieve this rehearsal in a gym as it requires you to hang from something with your legs off the ground.
The suitable gym tool for this is called a power tower, also known as a knee raise motor or knee raise middle point and sometimes referred to as a captain's char.
You will also need good upper body strength. When hanging, you start the rehearsal by bringing your knees to your chest without using momentum and retention the upper body straight, retention for a second, then lowering your legs again.

The Captain's Chair rehearsal is 212% great than a primary crunch for your recuts abdominus and 310% great for your obliques than a primary crunch.

Abdominal Crunch on an rehearsal ball

You will find an rehearsal ball in a gym, or if you could buy one for yourself, an excellent investment I do say! Firstly sit on your ball (the rehearsal ball) in a comfortable position. Slide your body so you are on top of it, the ball should be somewhere in the middle of butt and upper back. The closer the ball is to butt, the more difficult the effort. Now achieve a quarterly crunch - i.e.keep your hips and lower body still, "crunch" forward and lift your shoulder blades off the ball. Hold for 1 second and gently lower back down to the beginning position.

The abdomian crunch on rehearsal ball is 139% more effective than a primary crunch for your rectus abdominus muscles and 147% more effective for your obliques.

I have provided links in my signature to demonstrations of these exercises on YouTube, I'm not affiliated with the authors of these videos and have included them only for demonstration purposes.

The purpose of this description is to offer these exercises as for improving your core strength. This in itself is fine, but does not take into catalogue the need for a a training schedule tailored to your individual needs. If you are unsure about your total schedule you should discuss your needs with your coach or a personal fitness instructor.

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