Burn with Kearns: Training your core, especially over 40 – Kevin Kearns

by Kevin Kearns, contributing writer on exercise and fitness – self defense

Revamping Fitness for the 40+ 50+ 60+ Crowd: Kevin Kearns’ Core-Centric Approach for 2024

As we age, fitness becomes less about building bulky muscles and more about maintaining overall strength, mobility, and health. If you’re over 40, you need to think beyond traditional muscle-building exercises and focus on core strength, balance, and functional fitness. As a seasoned strength and conditioning coach, who at 58 still trains elite athletes, emphasizes the importance of integrating your core into every movement. Here’s how to adapt your workout routine for a stronger, healthier you in 2024.

https://burnwithkearns.com/services/anti-bullying-self-defense-classes-and-workshop-for-schools

Limb Strong, Core Weak: The Hidden Danger

It’s easy to focus on exercises that make you look strong—bench presses, deadlifts, and bicep curls are popular staples. However, these movements often neglect the core, leaving you vulnerable to injuries and limiting your overall athleticism. Being limb strong but core weak means your muscles might look good, but they don’t perform well when it matters.

https://burnwithkearns.com/services/personal-training

The Key to a Strong Core: Integration, Not Isolation

The secret to core strength isn’t about doing endless crunches—it’s about integrating your core into every exercise. The human body is designed to move in a coordinated, whole-body fashion, and your workout should reflect that. Here’s how to swap out traditional exercises for core-integrated movements that are better suited to your needs after 40.

Five Traditional Exercises and Their Core-Focused Replacements

1. Deadlift
   1. Why It’s Limited: While barbell deadlifts are great for hip extension, they keep both feet planted on the ground, limiting core activation.Replace With: One-Leg Kettlebell Deadlifts
Gain all the benefits of the deadlift while challenging your balance and engaging your core with this single-leg variation.https://youtu.be/mC_tMRZOES0?si=6NjkzEuab9xDMJt3
2. Preacher or Standing Curls
   1. Why It’s Limited: These exercises primarily target the biceps, but they don’t activate the core.Replace With: Dumbbell Uppercuts
This dynamic movement works your biceps and engages your core by moving in the transverse plane—the plane where most of your core strength lies.https://youtu.be/5V9am2fAT3Y?si=rO7s53ATrq7z4U7r
3. Lat Pull-Downs
   1. Why It’s Limited: Lat pull-downs are effective for building back strength, but they don’t involve much core activation.
   1. Replace With: Inverted Rows
Inverted rows mimic the pull-up motion using your body weight and also engage the core more effectively.
4. Bench Press
   1. Why It’s Limited: The bench press builds upper-body strength, but it offers little core activation since you’re lying down.
   1. Replace With: Dumbbell Chest Press on Stability Ball
This variation not only works your chest but also engages your core and legs. Kearns recommends aiming for a challenging weight—he personally handles 95lb dumbbells for 10 reps.https://youtu.be/eE4gDBYv4x4
5. Tricep Push-Downs
   1. Why It’s Limited: While this machine carves out your triceps, it neglects the rest of your body.Replace With: Stability Ball Push-Ups
This exercise activates your triceps, chest, and core simultaneously, providing a full-body challenge.https://youtu.be/LQ_FvVx253k

Embrace Functional Fitness in Your 40s

As you age, it’s crucial to train smarter, not harder. By incorporating these core-focused exercises into your routine, you’ll build functional strength that supports your overall health, keeps injuries at bay, and enhances your quality of life.   Even at 58, I have proven with the right approach, you can maintain elite-level fitness. Take his advice to heart and integrate your core into every movement—your body will thank you for it.

WWW.BurnWithKearns.com

PS. Here’s a list of our upcoming “Self Defense 4 U” workshops in New England. We have now expanded to Massachusetts! New York and New Jersey are coming soon!

Maybe you can host one for your team?

Providence RI: https://www.eventbrite.com/e/be-your-own-bodyguard-self-defense-4-u-real-world-self-defense-tickets-934765848817

Melrose, Mass 9/26/24: https://www.eventbrite.com/e/empower-yourself-with-self-defense-4-u-real-world-self-defense-tickets-989418566567?utm_experiment=test_share_listing&aff=ebdsshios

Providence RI: https://ma.semperhl.com/gof

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Read ALL articles by Kevin Kearns – here: BURN WITH KEARNS

Both of Coach Kearns’ books may be purchased on www.Amazon.com. For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or [email protected].Author of “There’s Light In The Tunnel” How to Survive and Thrive with Depression  – “Always Picked Last“ A guide to navigating bullies on Amazon and Audible youtube.com/user/burnwithkearns https://www.linkedin.com/mwlite/in/burnwithkearns

Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients – athletes or the general population – about the importance of programming mind, body and spirit. Coach Kevin Kearns BS FMS CPT – Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist.