The magic muscle in the pelvic floor
The pelvic floor has an important muscle that we generally pay little attention to – as long as it works properly. But if it weakens or we lose control over it, we quickly run into problems. With this in mind, the ACTICORE1 programme is a fun way of strengthening the pelvic floor and motivating you to train daily.
For a long time, the pelvic muscle functions were regarded solely as a woman’s topic. However, we now know that they play a decisive role in the health of both women and men because they stabilise the pelvis and core area; in other words, all the muscles between the diaphragm and the pelvis. The pelvic floor also supports the internal organs and thus plays an important role in a satisfying sex life as well as in carrying the baby during pregnancy and controlling stool and urine functions. If the muscle is weak, you may experience health problems, often in the form of back pain because it’s located in the pelvis and thus connected to the spine.
The pelvic floor’s resilience is likely to decline in women who have given birth, have weak bladders, or whose connective tissue weakens during menopause. Unless they strengthen these muscles, they may lose urine when there is sudden pressure on the pelvic floor, for example, when jumping, sneezing or laughing. Men are generally less aware of the muscle between the pubic bone and the ischium; however, those with a well-trained pelvic floor are less likely to experience erectile dysfunction or impotence and will enjoy more intense orgasms.
How the pelvic floor muscles work
The pelvic floor muscles have three main functions: to constrict, to relax, and to counteract sudden pressure from sneezing or laughing, for example. Constriction is essential for holding the urine, and these muscles thus play an important role in controlling the urethra and the sphincter muscle of the bladder. The pelvic floor relaxes during urination or bowel movements, during sexual intercourse in women, or during erections in men. Also, during orgasm, these muscles will pulsate quickly between tension and relaxation. On the other hand, they will contract to counteract the pressure on the intestine, uterus or bladder when a person carries a heavy load, sneezes, or makes sudden stop-and-go movements.
Like any skeletal muscle, the pelvic floor muscle loses 1 to 2 percent of its strength every year starting from the age of 30. However, through targeted training you can delay this tendency and regain lost strength. It only takes a few minutes a day to strengthen this critical muscle in the pelvic floor.
The ACTICORE1 programme has a series of endurance exercises to help you keep the pelvic floor muscles in shape. When you sit on the SensorSeat, every contraction of the pelvic floor is transmitted via Bluetooth to the app on your smartphone or tablet. This allows you to control every movement and thus train specific areas of the pelvic floor.
A fun way for men and women to strengthen their pelvic floor
Men often know little about the pelvic floor, and the first step therefore involves using biofeedback to become more aware of this muscle. With the ACTICORE1 method, they can learn to better control both muscles types in the pelvic floor by quickly contracting and then slowly relaxing them to make them stronger and more responsive. The app shows you exactly what to do.
For physical reasons, women are more aware of their pelvic floor area, which means they can use ACTICORE1 specifically to strengthen the sphincter muscle. The explosive force mode allows them to train the quick muscle fibres of the pelvic floor musculature to prevent a loss of urine when jumping, coughing, sneezing or laughing.
The ACTICORE1 programme
ACTICORE1 is a fun way to strengthen the muscular fibres of the pelvic floor. It focuses solely on that area and does not activate the other muscle groups during the exercises. The exercises are designed to specifically train the three different functions of the pelvic floor muscles.
- The endurance exercises will strengthen around 70 percent of the slow fibres that support and stabilise the pelvic floor.
- The explosive-force exercises will strengthen around 30 percent of the quick fibres. This ensures fast and efficient sphincter function of the bladder and intestine, among other things.
- The coordination exercises are designed to improve communication between the muscle fibres and the nerves of the pelvic floor. Two exercise units of one minute each per training type and day will help you to prevent problems and to build strength.
More at www.acticore.ch.