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!
Showing posts with label Core Strength. Show all posts
Showing posts with label Core Strength. Show all posts
Monday, October 3, 2011
Monday, September 26, 2011
Is It Almost Here? Winter Sport Season! Are You Conditioned For It?
September is one of my favorite times of year. It is a month that is transitional for many people when it comes to their exercise routines. With September, comes the change of seasons, sometimes staying warm, (an 'Indian' summer) until the very end, or it can a bring on the chill of Autumn in the turn of just a couple days.
With the turning of the seasons comes the change up of workout routines. If you are one who enjoys outdoor activities, especially cold weather activities, then the time has come to start conditioning for ski, snowboarding and snowshoe season. Give yourself a good 4-6 weeks of consistent stretching, strength training, plyometrics, and cardio conditioning to be at peak performance for the slopes.
In my research, I found a great article written by Kathleen Leopardi-Anderson, CSCS, through NSCA (National Sports Conditioning Association).
http://www.nsca-lift.org/perform/articles/03015.pdf
She has put together some effective, specific exercises for your winter sport activities. This is a great article to print out and put on your fridge for further reference.
If there are any questions on this article, feel free to leave them for me in the 'Comment' section down below my blog.
Now go get your wellness on and start your conditioning! :-)
With the turning of the seasons comes the change up of workout routines. If you are one who enjoys outdoor activities, especially cold weather activities, then the time has come to start conditioning for ski, snowboarding and snowshoe season. Give yourself a good 4-6 weeks of consistent stretching, strength training, plyometrics, and cardio conditioning to be at peak performance for the slopes.
In my research, I found a great article written by Kathleen Leopardi-Anderson, CSCS, through NSCA (National Sports Conditioning Association).
http://www.nsca-lift.org/perform/articles/03015.pdf
She has put together some effective, specific exercises for your winter sport activities. This is a great article to print out and put on your fridge for further reference.
If there are any questions on this article, feel free to leave them for me in the 'Comment' section down below my blog.
Now go get your wellness on and start your conditioning! :-)
Wednesday, September 14, 2011
Core Strength-Work That Middle!
Core Strength-an essential to perform in your workouts and imperative to efficient movement function. If your core isn't strong, injuries are bound to occur, especially as the chain of movement is moved to your joints.
When referring to the 'core' the reference is not to the '6-pack' of abs that many people are driven to have, but more to the deep set of muscles that lie within the abdominals and the back. These set of muscles attach more specifically to your pelvis and spine and work on movements such as flexion, extension and rotation of your mid-section.
Why are these muscles so important to keep strengthened? Because they stabilize and provide balance to our daily living activities and beyond. From picking up pieces of equipment at work or the gym, core strengthening is essential for prevention of injuries.
There is some great equipment that can be used at home or the gym to work on your balance and strength. By using equipment that provides an unstable surface, your body on that equipment is forced to work against gravity and balance so it won't fall off. Some of my favorites pieces of equipment are (linked descriptions are attached):
Stability Ball http://exercise.about.com/cs/exercisegear/a/exerciseball.htm
BOSU Trainer http://exercise.about.com/cs/exercisegear/a/bosu.htm
Foam Roller http://exercise.about.com/library/blfoamrollerworkout.htm
Wobble Boards http://exercise.about.com/gi/o.htm?
Yoga and Pilates are also a great class to take for core strengthening.
Take the time to incorporate these pieces of equipment into your exercise routine for a great change-up from performing just 'ab' exercises such as crunches. Your benefit will be greater and your body happier!
When referring to the 'core' the reference is not to the '6-pack' of abs that many people are driven to have, but more to the deep set of muscles that lie within the abdominals and the back. These set of muscles attach more specifically to your pelvis and spine and work on movements such as flexion, extension and rotation of your mid-section.
Why are these muscles so important to keep strengthened? Because they stabilize and provide balance to our daily living activities and beyond. From picking up pieces of equipment at work or the gym, core strengthening is essential for prevention of injuries.
There is some great equipment that can be used at home or the gym to work on your balance and strength. By using equipment that provides an unstable surface, your body on that equipment is forced to work against gravity and balance so it won't fall off. Some of my favorites pieces of equipment are (linked descriptions are attached):
Stability Ball http://exercise.about.com/cs/exercisegear/a/exerciseball.htm
BOSU Trainer http://exercise.about.com/cs/exercisegear/a/bosu.htm
Foam Roller http://exercise.about.com/library/blfoamrollerworkout.htm
Wobble Boards http://exercise.about.com/gi/o.htm?
Yoga and Pilates are also a great class to take for core strengthening.
Take the time to incorporate these pieces of equipment into your exercise routine for a great change-up from performing just 'ab' exercises such as crunches. Your benefit will be greater and your body happier!
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