What is functional training?
By: Charles DeFrancesco
http://www.fitandfunctional.com
Today there are so many different opinions on how one should exercise. Which type of training should I be doing is the big question? Do I perform slow reps, fast reps, do I use a bench or a physio ball, do I do one body part at a time? The answer is everyone should be training in a manner that relates to their individual goals. There is no set routine that equally benefits everyone who does it. Performing a typical gym program of random exercises 3 sets of 10 with 1 minute rests has limited benefits. Training primarily with machines without integrating free weights into a program is inefficient because you are moving resistance along a fixed axis and not free in space, as the body normally functions.
Functional training is defined as movements or exercises that improve a person’s ability to complete their activities of daily living with greater efficiency and effectiveness. A functional program targets specific movements then mimics those movements during exercise. A good program focuses on weak areas and sets specific goals. An example of a functional exercise is having a tennis player lunge to a chop or a young mother squat to a twist.
It is important that the body is exercised in a functional manner in order to build appropriate muscle, joint strength, balance and flexibility in all planes of motion. It is crucial to include multi joint and multi-planar exercises, this recruits the body’s stabilizers to synergistically facilitate movement. Doing this ensures that the nervous system is working properly and using all parts of the body in the appropriate manner with the correct muscles firing at the right time.
Core stability, flexibility and balance are key factors when designing a functional exercise routine. It is important to maintain posture while being able to move all joints in a full range of motion. Training with free weights and challenging the surrounding environment promotes balance and stability, which is necessary if you expect to see benefits outside of the gym. Keep in mind it is more important to be able to control your own body weight and concentrate on form, balance and core endurance than to move heavy weights.
A functional core routine consists of dynamic movements, challenges the center of gravity and isometric exercises. To completely train the core, you must also include dynamic stabilization, isometric and proprioceptive movements not just for the mid section but the entire trunk. Medicine balls, balance boards, foam rollers and physio balls are great tools for core training and should be integrated into every program. It is a fact that training on the physio ball (challenged environment) is superior to traditional floor exercises 1. As a person ages, balance and stability become compromised. If balance and stability are not addressed, they will consistently degrade. A weak core contributes to poor stability and inhibits proper limb movements causing muscle imbalances in the kinetic chain. This is why falls are common in the geriatric population. Many back and hip injuries are related to weak core muscles. There are many small muscles in the core that the general population knows little about or addresses during exercise. MRI images show atrophy in these small muscles in most spinal injuries.2-6 Little muscles need to be trained in order to maintain a healthy spine.2-6 Without stability, even the strongest person can not effectively propel a force into the environment.
Flexibility is a very important facet of any exercise program, but is often over looked. In my opinion, lack of flexibility is the root of many problems. The body’s movements are hampered when flexibility and posture are distorted. Active, dynamic, static and PNF stretching are key factors and should all be included in any training program. When a muscle is tight, it limits the muscle’s ability to contract properly, causing inefficient movements and risk of injury. Without flexibility the body’s movement becomes limited, and good results are difficult to achieve.
This article has explained the key components of a functional program and its’ benefits. Traditional weight lifting is a thing of the past and has been proven to produce limited results compared to a functional program. The fact is the only way to enhance movement is to mimic the movement in the gym until it becomes autonomous in every day life. Before initiating any exercise program, one should always consult a physician, as well as a qualified fitness professional. This insures that they are addressing their specific needs and goals.
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lumbar multifidus muscle wasting ipsilateral to symptoms in patients with
acute/subacute low back pain. Spine 19:165-72; 1994
4: Kiyoshi Yoshihara, MD; Yasumasa Shirai, MD; Yoshihito Nakayama, MD; Shinji Uesaka, MD. Histochemical Changes in the Multifidus Muscle in Patients With Lumbar Intervertebral Disc Herniation. Spine 2001;26:622-626
5: Julie A. Hides, PhD; Carolyn A. Richardson, PhD; Gwendolen A. Jull, MPhty Multifidus Muscle Recovery Is Not Automatic After Resolution of Acute, First-Episode Low Back Pain. Spine 1996;21:2763-2769
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