Functional Training?

There are many terms in fitness that don't make sense to the lay-man. Functional training is one of them - but not if it's explained adequately. What is functionality? Well, in terms of personal Wellness - functionality is the level of activity you can achieve in daily life. Basically it's a way of measuring your quality of life. For instance, if you love hiking but ended up with a partial knee replacement, thus you could only hike for a mile or so - that would mean your function has diminished.

The unique quality of functionality in terms of training, is that it isn't a measure of how much weight you can bench press, or the incline you can maintain on a treadmill, instead it measures how your body copes with the rigors of normal every day life.

Functional Training is the term given to exercises that mimic natural everyday movement. For instance, a Squat is a functional training movement that mimics sitting down in a chair. To improve functionality, you need to utilize motions that challenge the body, yet mimic natural movement. That way when you go about your day and have to move in a natural manner, your body will be prepared.

How does it work? Well, in my opinion there are 2 reasons functional training works to improve functionality.
1) Neuro-Muscular Training: When we have an injury or weakness in the body (which usually is accompanied by pain in that general area). To protect that area - giving it time to heal - the brain will recruit different muscles for a certain movement. The main problem with this is - the body is a very specific machine where each part has specific duties. If you try to get another area to cover the work of the injured one, it will never be as efficient and can often cause further damage. For instance, if you have a rotator cuff injury which limits the range of motion in the shoulder - the brain will make you inclined to roll the shoulder slightly forward - this takes pressure off of the shoulder muscles and places it in the chest and upper back. Sadly thought, enough time in this position will make for a very sore neck. Eventually, the brain forgets how it was supposed to work the area, it utilized the wrong muscles over and over to the point of pain, so that even when you try to use the proper muscles it just feels odd or wrong. Forcing the body into the proper alignment, forcing the body to utilize the correct muscles for any job, and repeating the movement over and over - teaches the brain it is ok to use that area again, and the brain rediscovers neuro-pathways for communicating with the affected area.
2) Strength: When you've been using different muscles for a period of time - then the neglected muscles will weaken (atrophy). The only way they will again be capable of natural movement is to strengthen them through repeating that movement over and over again.

Therefore, performing high levels of repetition in functional training movements will strengthen the proper muscles that had been previously neglected, furthermore, these repetitions help the brain re-discover the neuro=pathways for communicating with the affected area,

Functional Training Movements:

Generally you'll want to perform as many as you can without losing your alignment. Start with anywhere around 15 - 18 repetitions , 2-4 sets

Squats: This strengthens the muscles and joints in the lower body through the act of sitting and standing to decrease discomfort.
Stand about 1.5 feet in front of a chair - facing away from the chair. Place fingertips on the shell of your ears with the elbows pointing forward. Roll your shoulders back and down. Tuck your chin slightly under, suck in your belly tightening your abs. Slowly sit back as if you were going to sit on the chair. Tipping forward very slightly at the hip. Lower your rear toward the chair. You'll know when to stop - it will be the point at which your chest wants to dip toward the floor, or the knees try to shoot forward over the toes. Push up through your heels. Be sure to keep the abs contracted at all times.

Assisted Lunge: This is to strengthen the muscles of the lower body through the act of walking.
Stand about arms length away from a wall or counter top. Turn so the wall/counter is to your side. Place your fingertips on the wall or counter for barely-there-support. Step one foot forward about 1.5-2 feet. Keep shoulders back and erect, abdomen tight. Bend the rear knee slightly. Push through the forward heel to push off of the floor, bringing the lead foot back next to the rear one.

Box / Step Walk-ups: This strengthens the lower body through the act of walking up and down stairs.
Stand about 1/5 - 1 foot away from the step. Roll back your shoulders and tighten your abdomen so your posture is tall. Lift one foot onto the step so that even the heel is on the step entirely. Your knee should be directly over your ankle. Inhale. As you exhale, push through the steps heel to lift yourself up onto the step. Hold for a moment of stability. then slowly lower the foot back to the floor **Keep the knee over the ankle throughout the movement up and down - do NOT let it come out over your toes.

Pick-ups: This strengthens the core through the act of picking up slightly heavy items.
Place something that weighs about 2-5 lbs on a chair in front of you. Stand about 1.5-2 feet away from the chair. Roll back your shoulders and tighten your abdomen. Inhale. As you exhale bend your knees, sitting your rear back, into a squat. Tip forward slightly at the hip, so your torso is at a 45 degree angle. Reach forward with straight arms to grasp the weight. Keeping arms extended, push through your heels to rise up to standing, lifting the weight with you to eye level. Bend your knees, lowering back into a squat, depositing the weight back on the chair.

1-Arm Row Rotations: This strengthens the upper body through the act of looking back over one shoulder.
Sit on the edge of a chair, feet flat on the floor, shoulders rolled back and abdomen tight. Place hands on thighs. Extend one arm in front of you, a little lower than shoulder height. Inhale. As you exhale, bend the elbow to bring the hand toward your ribs. Once you've pulled your arms as far back as it will go without slouching, slowly turn your torso to look behind you (in the direction of your arm - so for your left arm turn counter-clockwise, etc). Unwind your torso to look forward again. Slowly release your arm back to the extended position.

Up-Right Rows: This strengthens the upper body through the act of pulling off a shirt.
Stand or sit tall with your shoulders rolled back and abdomen tight. Place hands along-side your hips, palms facing behind you. You can use 2 dumbbells, or a barbell or no weight at all for this exercise. Inhale. As you exhale. lift your hands up your front, elbows out wide - like you're pulling off a sweater. Stop when your hands are level with your nipple line. - hands should be just a little wider than your chest, with your elbows out wide like wings. Slowly release the arms back down your sides.