Fast Weight Loss Diet

What is Functional Resistance Training

Today, the buzzword in the gym is functional training. It has many meanings to many health professionals and fitness. My understanding and implementation of functional training has come from various sources, including my own training and arts education several sports martial, along with discussion of various experts in the field, including Gary Gray (known as the father of function), Paul Chek (who is also known as the man who brought those big Swiss balls, stability or our gyms) and the National Academy of Sports Medicine to name a few.

A definition Functional training of the National Academy of Sports Medicine:

"All functional movements involve deceleration, stabilization and acceleration, which occur every join the kinetic chain and the three planes of motion. "(1)

Confused?

Let's break this definition because I think it is important to know what is at the heart of functional training – as it is not just a case of doing exercises on balls or a leg by the pleasure.

Like most of us drive I will use an analogy for functional movement driving.

There muscles are the brakes, while others are the accelerators, and both are compatible with the clutch that can dictate how fast or slow, come on. The core muscles often take the role clutch because they are where the movement begins. As you know, when you are driving a "real" car to get it going, you first need to press the clutch to put it in first or reverse gear. (That's why I do not like automatic driving using machine weights – boring and requires no skill or control). The clutch is often behind the Plan as it supports the movement, but its effectiveness with which it is a big factor in how good driver you are.

The chain kinetics is only the link between all parties if a link is broken (battery, for example), then you are in trouble and not going anywhere soon.

Three planes of motion is the steering wheel. We can drive forward and backward (sagittal plane), side by side declination (frontal plane) and circle around the roundabout (transverse plane).

To help differentiate better, below is a list of terms Gary Gray designed that describes if our efforts are functional or nonfunctional. (2)

Not functional – functional

Vector – Integrated

Rigid – Flexible

Limited – Unlimited

Artificial – Physiological

Fake – Royal

Action Link – Chain Reaction

Confused Gravity – Gravity User

Lab-Like – Life-Like

Mechanics – Biomechanics

Deceiver – proprioceptive

1 dimensional – Multi-dimensional

Two of these terms explained:

Vector vs integrated

The body knows that movements in relation to function.

Training isolation achieved results in terms of increasing Muscle Mass and strength, as it allows you to fatigue individual muscles, but often comes at the expense of the physical freedom. Have you seen how some builders walking hard and rigid body – which is often the result of many isolated exercises based on training individual muscle groups like a bicep curl. Athletes, on the other hand use the training in May alone, but the integrated use of training movement patterns more efficient.

Real vs. Fake

Let's look at this machine in the gym that you lie and then to the feet of your ass – the tendon of the hamstring curl. Where in the real world, you see this movement? But every day we use a form or a lunge or squat to pick things up.

A useful way to see functional exercises in action through what Paul Chek describes as "primitive patterns. Chek Primal as they were called the pattern of movement functional, we use to survive as early man. (3)

For example:

Push
Pull
Twist
Lunge
Squat
Bend

Now to specific functional exercises on non-functional:

Not functional – functional

Bench Press – Push-up

Lat down – pull up

Seated triceps extension – Dip

Leg extension – Lunge

Leg press – Squat

The exercises are not functional characteristics include being executed sitting on the machines, only affect the muscles in isolation, and requires no muscles principal to stabilize. You should notice that one of the characteristics of functional exercises is that they involve body weight as resistance. This capability is called relative strength. For example, how many push-ups, bombs, squats, lunges, dips, can be done is an indication of their relative strength.

Summary of benefits technical training:

Everyday life gains – integrated training helps you develop your muscles to work together synergistically as a team, causing an overall increase in the force balance, coordination, and power
Strengthening core muscles – eg a push up will require your chest, arms, shoulders, and the important base of work stabilizing muscles. While seated chest press will allow the trunk muscles to sleep. Main Weak muscles are a major reason for our epidemic of back pain.
More muscles used equals more calories / energy burned J
Save time by working more muscles at once – one of the main reasons we often hear for not exercising is lack of time
The money saved – You do not need fancy expensive equipment (or even a gymnastics club), just some basics including your body and a small space

His coach 3D
Craig Burton

References
(1) PES online manual, the optimum performance of higher specialist training for performance improvement of the Academy National Sports Medicine, 2001
(2) Functional Video Digest Series, Gray, G., available at www.functionaldesignsystems.com
(3) Chek, P., how to eat, move and be healthy, Chek Institute, 2004

About the Author

Article by Craig Burton. Craig is a prominent European based holistic health and fitness coach and founder of 3D Personal Training Systems. Craig is a Sports Science graduate with postgraduate accreditations in nutrition, massage, athletic training, and corrective exercise therapy.
He is the author of “The 21 Day Roadmap to Health” available at http://www.21dayroadmap.com.
Receive your FREE 3d pts tools including the 7 Part Series: Success Strategies for transforming the body, mind and spirit, our FREE monthly Peak Performance Newsletter and our FREE questionnaire to find out more about your current health status at http://www.3dpts.com/freetools.
For more information and articles on health and fitness visit http://www.3dpts.com.

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