Functional Training-The 'Core' of Core Exercise

Functional Training is a term that has been thrown a bit haphazardly into the athletic arena.  Maybe you have heard of it at your physical therapist's office, or read about it in a fitness magazine.  It is a term that can be used in different settings, from rehabilitation to high-level sports-specific conditioning.
But the essence of functional training is to train your 'core'.  It is the 'core' of core exercise.


The definition of functional training (FT) is long and diverse, so here is a summary:


FT is using specific motions of the body, keeping feet on the ground (ground forces), moving in multi-planes of motion, practicing balance, proprioception, and stability, often while on an unstable surface.  This means controlling and directing our body mass on its own, with no machines to help or hang on to.


A great example of a FT motion would be a free squat.  A squat is a motion that we use many times per day and probably don't even know we are using it.  How many times a day do you get up and sit down in a chair?  If you do not use any hands to sit down squarely or get up, you are squatting.  This is considered a 'daily living activity' (DLA's).  By not using any stabilizing external objects (i.e., handles, chair arms, desks), your core has to stabilize to perform the motion.


If you use unstable surfaces or equipment, that can also assist in helping with a free squat.  Here is a link with some great examples: http://exercise.about.com/od/lowerbodyworkouts/ig/Lower-Body-Exercise-Photos/

Other types of functional motion for strengthening your core include lunges, push ups and planks. These are essential building blocks for your exercise regimen.


By performing these functional motions, your core strength, balance and proprioception will improve with practice.  


If you have any further questions, please leave a comment and I would be happy to answer them for you.  Now go strengthen that core and get your Wellness on!