Functional Training: Not Just a Fad — Physical Solutions Newsletter

	Physical Solutions newsletter: December 2006 Thank you for subscribing to the Physical Solutions newsletter by Cathy Busby. To change your subscription preferences, please see the bottom of this newsletter.
Exercise machines are no panacea There are a number of factors with most exercise machines that make them less than ideal to train individuals for improved function out in the real world: In most instances, you are sitting when you are performing these exercises. Since much of function is in the standing position, this makes the exercise less efficient. You are locked into the movement pattern dictated specifically by the machine itself. This often bears little relationship to typical body movements in space. The axis of rotation or movement of each machine is often not where the axis of rotation of your joint is. This makes exercise less efficient and in some cases causes excessive strain on muscles and joints. This is particularly true for women as most exercise machines are much better suited to the proportions of males. There is little or no balance required for performing exercises on a machine, yet balance is an important need in function. Special note for women and girls using exercise machines Women and girls should be especially cautious when using exercise machines in the gym for the following reasons: Proportions and adjustments often are more suited for male sizes and simply won’t properly line up with female joints. Weight adjustments are in increments that are too large to be safe. Going from 5 pounds to 10 pounds is doubling the weight and much too large a jump. The weight of the bars and handles themselves may be too heavy for some beginners who may continue to strain to do even the smallest weight. Especially if you are an inexperienced exerciser, make sure you are in experienced hands as you start your program. This will help assure that you don’t risk injury, that you are emphasizing the important muscle groups and movement patterns, and that you have the greatest chance for success. We achieve success with women beginning exercise for the first time in their fifties and sixties as well as with elite athletes. Let us help you achieve your goals. PROGRAMS AT PHYSICAL SOLUTIONS At Physical Solutions, we have many years of experience working with athletic and active females. We have helped many who have not been successful with other approaches. We keep up with the latest research, but don’t abandon sound principles for the latest fad. We offer a spectrum of treatments and services to assist individuals in being and becoming as active and successful as they can be. Peak Performance Training – Group training for improving overall fitness, functional strength, and power; reducing injury risk factors; and improving speed, quickness, and agility. We will come to your field or facility to train your team. Peak Performance I – Increasing functional strength and power while reducing the risk of injury Peak Performance II – Increasing speed, agility, and quickness Personal Strength Training – Improving personal strength, power, and flexibility Physical Therapy – Providing evidence based, individualized treatment with an emphasis on biomechanical evaluation Advanced Rehab – Restoring physical abilities in specific activities after injury or surgery	FUNCTIONAL TRAINING: NOT JUST A FAD The newest fad in exercise is functional training. Anytime a fad occurs in health care, one should be at least a bit skeptical. What passes for functional training is often the same old exercises performed on a different, more functional piece of equipment, such as sit ups done on an exercise ball instead of on a bench. But true functional training is invaluable. It’s been around for many years in the physical therapy world; in fact even before there was the title “functional training,” effective physical therapy was indeed very functional. SO WHAT IS FUNCTIONAL TRAINING? Well, Webster’s defines functional as "capable of serving the purpose for which it was intended.” If you are going to spend time performing exercises, then it would make sense to make sure those exercises are going to bring about the results you intended to get. Whether you’re just seeking to get stronger or more fit, hoping to perform better as an athlete, or recovering from an injury, your exercises should be designed specifically for your current abilities. Your trainer or PT must know about your current “failure points“ or your program will be too hard or too easy for you, as we often see. Your program should lead you to the achievement of your goals. FUNCTIONAL TRAINING VS. MOST GYM EXERCISE PROGRAMS Most exercise really is based on what is easiest to teach the participant and what equipment is in the gym. Let’s face it, gyms make money by making you dependent on their exercise equipment. Exercise equipment is designed with ease of use in mind. And while these are understandable goals, they won’t necessarily provide individuals with the most effective training. That takes thought, experience, and expertise. An example might be helpful here to demonstrate a difference between an exercise on a machine to develop strength versus a functional exercise. The leg-press machine is a common piece of equipment in many gyms. There are many configurations of the leg press, many of them involving sitting or lying down. But in most instances, we use our leg strength while standing. A much more practical and useful way to develop leg strength is to learn to squat properly. Moving your body in space against gravity in the most efficient manner should be the goal of exercise, fitness, and rehabilitation programs. As we evaluate the abilities of our patients and clients, we often find that even the most accomplished athletes can’t raise their own body weight or balance on one leg or arm. They may not be able to support their own body weight during certain core exercises. If you can’t balance on one leg and raise up on your toes ten times, then there is no point in adding additional weight, especially with the use of an exercise machine. CREATING A FUNCTIONAL PROGRAM FOR YOU The person who designs a functional program must thoroughly understand how the human body works mechanically. At Physical Solutions, we have the background and the experience to accomplish this for our patients and our clients. We also understand that the correct blend of flexibility, mobility, strength, and power are necessary to accomplish effective, efficient functional movements. Many of our patients as well as athletes and exercise clients have problems that stem at least in part stem from muscle imbalances at the hip and knee. It is important to have the proper proportion of strength in the front and the back of the thigh as well as the proper proportion of strength coming from the hip versus the knee. We employ a number of strategies to assist our patients and clients in developing proper technique which leads to balanced muscle strength. There is absolutely no way that this can be gained through the use of machines alone. Once proper technique in a squat has been attained and a minimal amount of muscle strength has been developed, there are many directions we can take to progress with more strength, power, balance, and quickness. We can continue to use solely your body weight or we can add equipment to make these exercises even more challenging and ultimately simulate the types of activities you will be engaged in during the course of a normal day. As we continue with the functional program, we will consider multiple joints and then your body as a whole. We’ll look at specific positions and patterns of movement used during your activities. Then we’ll develop exercises for you to replicate these motions. As you progress, we may add additional resistance to your exercises or challenge you by adding balance as a factor. GETTING STRONGER AND MORE EFFICIENT IN A FUNCTIONAL MANNER WORKS AT SEVERAL LEVELS Biomechanical – Proper alignment of your joints and body parts (yes, including good posture). Neuromuscular – Proper and timely messages from your brain and spinal cord are necessary to achieve good control of the muscles controlling the motion and relaxation of the antagonist (muscles on the opposite side of the joint being used). Strength of muscles – Achieved through progressive and repetitive motions such as lifting, pushing, pulling, or balancing. A blend of all these is necessary to efficiently and safely perform all activities, including high-level athletics. Exercise programs must be developed with all three levels in mind.
In conclusion, all exercise programs should be developed for your optimum benefit rather than the convenience of the trainers or the equipment manufacturers. Thought and consideration must be given to your current abilities as well as the activities you would like to participate in effectively. Effective functional activities will challenge you in ways that come closest to replicating the activity from the standpoint of biomechanical alignment as well as positioning and neuromuscular patterning.
Questions for next newsletter? Feedback? We are interested in providing quality in all we do. Please let us know about questions you have and issues you wish to see addressed in future issues of the newsletter. Email questions or feedback to Cathy Busby: cathy@physicalsolutionsnc.com	Contact Physical Solutions email Cathy Busby: cathy@physicalsolutionsnc.com phones: 919-389-7935 and 919-786-0008 address: 5623 Duraleigh Road, Suite 141, Raleigh, NC 27612 Back to Physical Solutions home page >>
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