Strength training was the topic
of last
week’s blog, which also contained a list of different types of strength training.
Body weight strength training was part of that discussion. This type of
training is also commonly known as Functional Training. No matter what someone
calls it, this type of training primarily uses the weight of the individual as
the main means of resistance. Functional Training is designed to train the individual
to improve their stability and mobility, as well as maintain the body’s natural
symmetry. Essentially Functional Training is training each part of the body to
perform its function more effectively.
Stability is defined as the ability to control or maintain the joint position, while mobility is defined as the range of motion of the joint that is uninhibited.1 The relationship between stability and mobility is referred to the body’s kinetic chain. Starting with the foot as the first stability joint, going up the body at each joint the function changes.2
One might wonder the importance. Without this knowledge of how the body is designed to work injuries, side dominance, and posture deviations may occur, and most importantly for many people strength gains cannot be maximized.
Examples of Functional training include squats, lunges, split squats, step-up, kettle bell swings, core rotations, and back extension. Many other movements fall under functional training, but remembering the function of the joints is most important. To increase the intensities of each movement the individual can increase the weight with a weighted vest, dumbbells, or other weight that can be attached to the body. Another way the intensity can be increase is to perform the movements faster and with more power. Form still needs to be maintained to insure injuries do not occur, but this can be a good indication of progression moving too quickly.
It is strongly recommended to
consult your primary care doctor before start a new exercise routine.
Especially if pre-existing conditions are present with a person’s kinetic
chain.
Check back in next week as we
look at the difference between training programs for endurance, strength, and
mass gains.
1 Houglum, P.A. (2005) Therapeutic Exercise for
Musculoskeletal Injuries (2nd ed.). Champaign, ILL.: Human Kinetics.
2 Cook, G. & Jones, B. (2007a). Secrets of
the Shoulder. www.functionalmovement.com
Cook, G & Jones, B. (2007b). Secrets of the Hip and
Knee. www.functionalmovement.com
It seems to me that functional training has been an increasingly common exercise lately and will continue the trend. I believe this to be true for a few reasons: (a) this training doesn't require a high amount of money to perform (can do it at home) (b) group training is easier as their exercise setting/site can change and (c) some people desire to exercise but don't care for the public setting of a fitness center facility. I believe the flexibility of functional training is preferred by many. How do you see functional training growing in the near future?
ReplyDeleteI really like incorporating body weight exercises in my personal exercise routine, with clients,and in my group exercise classes. Individuals who are new to working out often start using weights too soon and then suffer from injuries or make their side dominance and postural problems worse. When I had problems with my back,functional training got me to where I am almost pain free and I increased my overall strength.
ReplyDeleteGreat point regarding the inability to maximize strength when an individual presents limitations throughout their kinetic chain. Trying to increase the strength and or size of an unstable athlete that lacks mobility is virtually the same as trying to build a house on a faulty foundation; in time excess stresses will cause collapse/breakdown.
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ReplyDeleteI like this article because It Isn't all about putting on allot of weight. It says to use body weight or attached weight at least until you ready.
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