What is functional training?

Exercise in the 21st century at times can be confusing, with over-complicated programs, expert gurus, and charts and graphs showing that the layman shouldn't even begin a program on her own.

These notions poison the water for beginners, giving the illusion that productive exercise is an unattainable moonshot.

Part of the job of a good exercise and health professional is to distill the textbooks, data, and journals down into actionable, easy-to-understand concepts. Poor professionals make it all seem harder than it should be, and closely guard their information as the "only solution."

This article seeks to prove a technique that people often make harder than it should be is actually quite the opposite. That technique is functional training. Functional training is a form of exercise where the goal is to obtain skills, strength, and ability which one can transfer from the gym into everyday life.

Chandra Hess, a seasoned trainer with Sisters Athletic Club, explained functional training: "Functional fitness is about training movement patterns and strengthening our muscles through a full range of motion. It helps us prepare our bodies for everyday scenarios like kneeling down to pick something up or walking up a set of stairs."

Functional strength training should be composed of a set of movements that mimic how the muscles are actually used. Free weights, body weight, cables, medicine balls, and kettlebells are all employed to achieve this. Balancing the muscle groups used is essential, as over-building one group will negatively affect one's functionality.

Stretching the hips, the middle back, and the shoulders is important to good function. Mobility is a very individual undertaking, so advice from a professional will help someone get an understanding of where to start.

As with any dimension of endeavor, people will take an idea and run away with the concept with the "more is better" mentality. A common mistake people make, according to Hess, is "using weights that are too heavy for them and sacrificing form or range-of-motion in the process." Another common flaw is using balance and instability improperly. A person might grab a set of weights, stand on a balance board, and twirl the weights haphazardly about in order to "work on balance." Using too heavy a weight, and using improper balance or instability techniques are dangerous, and will not promote the desired

outcome.

Functional training should be worked into a program of sound weight training with a synergistic effect. The stabilizer muscles and core work with functional training will positively affect other exercises.

A basic start to functional training anyone can do:

Kneel to stand - take a kneeling position, with a tall posture, and stable core, push through the front leg and lift the body up. Getting up off the ground is a technique that many people neglect, until there's a scary realization that they can't.

Functional training isn't exclusive to veteran gym-users. In fact, it'll give the best benefit to the beginner. This is because they'll be learning coordination, full muscle contraction, and skills.

Hess said, "Including functional training can be as simple as walking or hiking more, or adding stair steps to your weight routine."

A great book to check out is "Core Performance," by Mark Verstegen. It highlights the concepts mentioned in this article and goes deeper into putting it into practice.