The last decade has seen a resurgence of a more holistic approach to physical conditioning; it has been coined "Functional Strength Training". Functional training is now the new buzz phrase in the strength and performance enhancement industry. However, functional training is not a new concept; it has been around since the beginning of time. It has become popular because of its main premise, training movements not muscles. In other words, the main distinction between functional training and bodybuilding training is that functional training more closely mimics the movements one is trying to improve, whether it is cleaning the house, running, hiking or a golf swing. In fact, preliminary data shows that the incorporation of functional training into your strength training plans can yield superior results to traditional bodybuilding or machine-based training.
Functional Strength training works on the concept of "specificity". The concept of "specificity" dictates that you get what you train for: if you train complex movements, you get better at moving; if you train one muscle, that muscle gets bigger. In simple terms, if one wants to get better and stronger at an activity, one would instinctively rehearse the activity, or at least parts of that activity. In sports we always say, the best training for a particular sport, is that sport! Although this is an oversimplification of the concept of functional training, it is its essence.
There is a variety of functional training equipment to help you get a little more functional including:
1. Dumbbells: Begin with 3-4 pounds and progress to 8-10
2. Body Weight: Combined with jump ropes or exercise balls, body weight is often challenging on its own, especially with lunges and push-ups
3. Resistance Bands and Loops: Replicate the exercises on a cable machine in the gym
4. Exercise Balls: A fun way to combine balance work with other exercises
5. Medicine Balls: Great for combo moves involving the shoulders
Just as athletes train for their specific sport, we have specific household or recreational activities to train for. Make your training count; make it functional! with functional training equipments.
Functional core training is an important part of any running or sports fitness program. A strong core will support your running, racing, training and any other sport or physical activity that you participate in. Your core strength involves the supportive muscles in your trunk and hips. Strong core muscles provide your with a strong base and are key in supporting a strong and enduring stride. Without strong core muscles your stride will be weak and lack endurance.
Core strength training builds strong core muscles and provides you a base for all of your running and sports activities. Strengthening your core muscles will improve your running economy, speed and power. You will run faster with less effort.
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