Effective "Functional Training"

The word “functional” is usually paired with the word “core” and both are found in most sale pitches from fitness classes to personal training. I like to think of it as “unstable surface training” or UST. If an exercise improves athletic function or daily activity/function, it is considered to be a “functional exercise”.

Like everything in life, there are good ways and bad ways to do it, and UST training is no exception. Research supports that core activation is increased when we exercise on an unstable surface; however, research has also found negative training effects associated with UST. An example would be performing a squat on a BOSU dome up or down vs. performing it on stable ground. There is often a drop in force output, reduced rate of force development and lower strength gains when training on an unstable ground.

For optimal performance it is best to stand on stable ground first when doing a leg exercise. Once stability and basic strength gains are achieved, we can then progress to UST training. If you are already doing squats in your workout, try adding the BOSU squat the next time you workout: (see video http://beginnertriathlete.com/cms/article-detail.asp?articleid=1272)

Let's connect at info@gaiaadventures.com. Let me know how your training is going.

Catherine D'Aoust at GAIA Adventures (Personal Training, Workshops)
www.gaiaadventures.com
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