Sunday , October 24 2021

Functional training for runners | I am a marathoner



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Also called functional training Functional trainingIs a system or method that has become fashionable in the fitness world and is common in training centers, gyms, and open spaces.

When we go to the literature and references, we do not find a specific definition for it, but we look for principles and concepts based on physical therapy and rehabilitation, such as:

a) trunk control

b) Balance, proprioception to improve neuromuscular control

c) flexibility

d) Exercises to improve endurance.

Based on these concepts, Functional Training has developed a training program to improve the physical condition of both athletes and those who attend the gym.


Features of functional training

One of the most special features of functional training is weight-related tasks, which are more functional due to the activation of muscle chains in different planes of motion.

As with any training method or system, you must meet certain requirements to get started, difficulty, and specific. These requirements should be an improvement in physical abilities such as flexibility, stability and balance, abdominal control, muscle strength, and therefore the importance of including and combining work with weights and machines. When starting out, strengthen large muscle groups to have a good muscle base. Functional progression And/or sports gestures.

These functional progressions can be tailored to each sport, including: Sports like running. One of the runner’s goals is to improve the strength and control of the torso and create a process for initiating plyometric and explosive strength exercises such as jumps on both bilateral supports (2 foot support) and short support (1 foot support). ; Progression to separate arm and leg movements (called arm movements) is an exercise that requires the activation of several joints and muscle chains at the same time. Retraining of movement patterns It will be the goal of any functional exercise plan.


Benefits of functional training

a) work with your weight. Weight training improves joint stability, neuromuscular control and reflex stabilization.
b) movement in different planes.
c) activation of various muscle chains and significant recruitment of auxiliary or auxiliary muscles.
d) Enhances significant flexibility when performing sports gestures.
e) Improves muscle endurance.


Disadvantages of functional training

a) Working with weight is not enough to increase power, it should include the maximum load, weight, work with the machine.
b) With each sporting gesture or progression, excess auxiliary muscles are activated, so you need to combine them with maximum loads and strengthen large muscle groups and main stabilizers.
c) Doing poorly sessions in terms of volume and intensity (series and number of repetitions).
When starting a sport or physical activity, it is important to take into account the individual characteristics of each participant.
As always, seek the advice of experts trained in your area and, if necessary, conduct a medical assessment.

source:
Functional training for sports. Michael Boyle.

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