Throughout the fitness industry, the term functional training is mentioned continuously and even used as the names of some of the most reputable trainers’ programs. But what is functional training exactly? Although there are several definitions, there are several stipulations that are necessary to truly make an exercise or workout regimen functional.
Functional exercise requires the following:
Calisthenic component- This does not mean the exercise is only bodyweight based: it can include a simple lunge with weight resistance.
Balance component- Maintaining equilibrium either being narrowed stance, single leg standing, tall kneeling, half kneeling or standing on an uneven surface. Base of support changes are critical, for example, when walking we are on one foot for 40% of the gait cycle or 2 strides.
Rotational component- Human beings don’t move repetitively across one or two planes. Our bodies move in 3 dimensional planes (combining frontal and sagittal planes).
Full body component- Functional movement uses multiple joint movements. When performing functional tasks, the majority require full body movements from shoveling to bringing in groceries.
Weight bearing component- Weight bearing is necessary regardless if working upper or lower body. With weight bearing, we work every angle of the joint causing muscles on all sides to work together and stabilize.
Why train functionally?
Functional training translates exercise to daily movement. Reviewing all the components mentioned, it is impossible to separate functional exercise with activities of daily living. Functional training works in a three dimensional manner that simulates everyday movement. By training functionally, you improve longevity of movement, strengthen muscles that are often overlooked particularly stabilizers, and reduced injury during movements we all perform at home, work, and hobbies.