Functional Training

Functional Training

Functional training is simply exercise designed to meet a practical purpose.  Usually this consists of multi joint, multi muscle group compound exercises.

The concept originated from physios and sports therapists assigning routines to help rehabilitate their clients, post injury. Now functional training is used as injury prevention to regular exercisers and athletes alike, but still in my opinion, not commonly enough.  

Functional training is best executed standing up and utilising multi joints and exercise plains. This means moving several different parts of  the body from low to high, high to low or twisting transversely or diagonally (with good posture).   It is, however, important not to lose sight of which muscles you are targeting and why. There must be a practical purpose to each and every exercise, not just for the sake of functional training.

The predominant purpose of functional training is to improve the neuromuscular system. In other words, your ability to create more messaging paths from the brain to the required joints and muscle groups, therefore enhancing their efficiency. (Proprioception)                                                                           The result of all this is increased number of  neuromuscular pathways, nerve endings and muscle fibres being created and recruited by the brain, creating better joint support and reactivity as well as stronger, quicker muscle contractions.

A few of examples of FT;

1.    A rugby player will structure her workout routine around exercises and movements that directly improve her match day performance replicating movements she will make on the pitch. Her body will react quicker and more powerfully to the sport specific movements and demands placed upon her in game situation.

2.    A man in his mid-70’s may undertake functional exercises designed to improve his mobility, balance and joint support. He will maintain better posture and reduce the risk of stumbling over / falling and generally he will move better.

3.    An injured athlete or keen sports person aiming to return to play will strengthen the damaged area by utilising exercises  that collectively incorporate all the surrounding muscle groups and stimulate the nerve ending. When they do return to play they should have improved strength, balance, reactivity and flexibility than before they injured themselves.  

 

 

Undertaking functional training, it is vital that an individual has a good practical and theoretical grasp of core stability and how to activate the core. This is a good start point:

 

Core Stability definition: “The capacity of the muscles of the torso to assist in the maintenance of good posture, balance, etc., especially during movement” – The Oxford English Dictionary.

 

How to activate your core.

 

1.       Squeeze your pelvic floor muscle – imagine you are holding in a wee. (Ladies post natal will be told to do this) – It is good for preventing incontinence.

2.       Continue the squeezing up to the belly button – zipping up

3.       Pull your belly button into your spine.  (not simply sucking in your gut!)

Doing this when you are lifting heavy weights or objects will improve your back support and posture, balance, coordination and strength. You are essentially locking your trunk and hip muscles around your spine. Please forget the “six pack” ideas you may have. Inner core strength only will help improve your body’s performance.

The three key groups in need of stability training are:

1. The deep abdominals (transversus abdominis and internal oblique),

2. The hip abductors and rotators

3. The scapula stabilizers. (back of shoulders)

 

*Functional training for sports - Michael Boyle

 

Exercising on machines may be a safer, comfortable start point for weight training but to truly enhance your body’s capabilities you need to venture away from fixed movements where your body is kept in one movement plain.

 

Think of it this way: Almost all of your daily movements, routines and undertakings require multi joint movements. Train your body how it wants to move! For example picking up a box off the floor and putting it onto a shelve. That’s a squat onto shoulder press.  Ankle – knee – hip - shoulder -Elbow.

 

Another positive consequence to functional training is you actually increase your metabolic rate. More muscles being worked = more calories being burnt.

 

 

Here is a relevant sports specific extract from Human Kinetics.

 

“As you begin to explore the concept of functional training for sport, keep an open mind about how and why athletes move in your sport. Think of your training as a vehicle to improve performance, not just to improve strength.”

 

On a personal note my mind and body prefer the challenge of functional training. It is much more interesting and I appreciate the increase neuromuscular response I get from it.

 

As with everything body related it is vital you have a good daily intake of water, 2.7 litres for women, 3.7 litters for men and a healthy balanced wholefood diet – plenty of oily fish, beans, pulses, nuts,  fruit, vegetables, roughage  and complex carbohydrates.

 

I hope and would love for the industry to move further towards functional training for both athletes and everyday fitness enthusiasts.  Fortunately I do foresee this happening in the main. It may just take another 10 years though.

 

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