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 exercise. Show all posts
Showing posts with label exercise. 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!
Monday, August 1, 2011
Jumpin' Jack Flash! Jump Ropes Rock!
What conjures up in your mind when you hear "jump rope"? My first image is of my elementary school playground with a plastic beaded rope singsonging jump rope rhymes with friends. What we didn't know as kids was actually how healthy jump roping can be as an adult.
Some cool facts about jump ropes:
History researchers can date jump roping back to around 1600 B.C. where materials such as bamboo and vines were used;
*It is used frequently in martial arts and in sports conditioning;
*It is a myth that jump roping is a high-impact exercise-actually it is considered low-impact if performed correctly and with the correct length of rope, (which I will address below);
*Jump roping is a highly effective form of cardiovascular exercise. It doesn't take too long to raise your heart rate into a training heart rate zone!
So now your interest in piqued, let's get you a rope and get started:
Q & A:
Q: How do I know how long the jump rope should be for my height?
A: When looking for a rope, measure by standing on the rope and making sure the handles reach right to your armpits. That is a great way to make sure it the right length for you.
Q: How fast should I jump?
A: Jumping should be done in a rhythmic fashion. Skipping rope is when you jump twice in between rope rotations. Jumping rope is single jumps per rotation. Jumping to music is helpful when it comes to speed. Here are some examples of songs that are set to bpm's for a rhythmic workout (www.jumpnrope.com):
Jumping rope can burn up to 1000 calories per hour, making it one of the most efficient workouts possible. Jumping rope for just 10 minutes at 120 bpm burns 100 calories! If you jump up in the 140 – 150 bpm warm up range you are now burning up to 150 – 200 calories in just 10 minutes. Jumping rope for 10 minutes is also a cardio equivalent to running an 8/min mile – test it out, you tell us if jumping for 10 was less impactful for your joints and knees.
Cross training with ropes
Jumping rope tones muscles in the entire body. It helps to develop long, lean muscles in all major muscle groups, both upper and lower. Jumping rope also optimizes cardiovascular conditioning and maximizes athletic skills by combining coordination, agility, timing, and endurance.
Athletes looking to cross train in their sport, look no further. Jump rope can offer you the following benefits for your sport.
Wrestling – cardio, stamina, coordination
Boxing – cardio, stamina, quick twitch, light on your feet, strong core
Basketball – cardio, increased reaction time, overall core strength,
Runner/triathletes – cardio, stamina, increase cadence, overall core strength
Soccer – cardio, stamina, eye/feet coordination, strength
Football – cardio, strength, quick twitch, strengthens bones
Softball/Baseball – quick twitch, shoulder strength, overall core strength
Good bones and happy bodies
Jumping rope strengthens bones by stressing the skeletal system. And because you hop only a few inches off the ground and your feet easily absorb the impact, it's gentle on the joints. Jumping in general has been proven to cause people to feel “happy” and has been known to cause many smiles on those who practice it. (www.jumpnrope.com)
The more you practice, the better you get, so grab a rope today and become a Jumpin' Jack Flash! :-)
Some cool facts about jump ropes:
History researchers can date jump roping back to around 1600 B.C. where materials such as bamboo and vines were used;
*It is used frequently in martial arts and in sports conditioning;
*It is a myth that jump roping is a high-impact exercise-actually it is considered low-impact if performed correctly and with the correct length of rope, (which I will address below);
*Jump roping is a highly effective form of cardiovascular exercise. It doesn't take too long to raise your heart rate into a training heart rate zone!
So now your interest in piqued, let's get you a rope and get started:
Q & A:
Q: How do I know how long the jump rope should be for my height?
A: When looking for a rope, measure by standing on the rope and making sure the handles reach right to your armpits. That is a great way to make sure it the right length for you.
Q: How fast should I jump?
A: Jumping should be done in a rhythmic fashion. Skipping rope is when you jump twice in between rope rotations. Jumping rope is single jumps per rotation. Jumping to music is helpful when it comes to speed. Here are some examples of songs that are set to bpm's for a rhythmic workout (www.jumpnrope.com):
| The below BPM chart is a novice – intermediates chart to refer to for burning calories or when putting together a warm-up or jumping regimen. | |||||||||||||||
|
According to research jump rope for a minimum of five minutes a day can improve physical fitness and when you build to ten minutes of nonstop jumping at 120 RPMs it can provide the same benefits as the following:
- 30 minutes of jogging
- 2 sets of tennis singles
- 30 minutes of racquet and handball playing
- 720 yards of swimming
- 18 holes of golf www.jumpropeinstitute.com
Jumping rope can burn up to 1000 calories per hour, making it one of the most efficient workouts possible. Jumping rope for just 10 minutes at 120 bpm burns 100 calories! If you jump up in the 140 – 150 bpm warm up range you are now burning up to 150 – 200 calories in just 10 minutes. Jumping rope for 10 minutes is also a cardio equivalent to running an 8/min mile – test it out, you tell us if jumping for 10 was less impactful for your joints and knees.
Cross training with ropes
Jumping rope tones muscles in the entire body. It helps to develop long, lean muscles in all major muscle groups, both upper and lower. Jumping rope also optimizes cardiovascular conditioning and maximizes athletic skills by combining coordination, agility, timing, and endurance.
Athletes looking to cross train in their sport, look no further. Jump rope can offer you the following benefits for your sport.
Wrestling – cardio, stamina, coordination
Boxing – cardio, stamina, quick twitch, light on your feet, strong core
Basketball – cardio, increased reaction time, overall core strength,
Runner/triathletes – cardio, stamina, increase cadence, overall core strength
Soccer – cardio, stamina, eye/feet coordination, strength
Football – cardio, strength, quick twitch, strengthens bones
Softball/Baseball – quick twitch, shoulder strength, overall core strength
Good bones and happy bodies
Jumping rope strengthens bones by stressing the skeletal system. And because you hop only a few inches off the ground and your feet easily absorb the impact, it's gentle on the joints. Jumping in general has been proven to cause people to feel “happy” and has been known to cause many smiles on those who practice it. (www.jumpnrope.com)
The more you practice, the better you get, so grab a rope today and become a Jumpin' Jack Flash! :-)
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