Sunday, July 27, 2014

4 Principles of a Functional Workout

(Natural Healing Tools) Having big muscles and a lean figure does not necessarily constitute good health. An exercise program that is well-rounded and complete will contribute greater to your overall state of health and well being and bring about the long-term benefits that you've come to expect. When exercising, consider the “whole body”. 

Create your workouts to not only address muscular strength and conditioning but to also provide you with greater flexibility, balance, coordination, power and endurance. Exercise with the intention of bringing balance to each system of the body (muscular, circulatory, digestive, nervous, skeletal, hormonal and lymphatic). Spend more time making sure that you are addressing what I like to refer to as “functionality”. 

Below is an outline of four training principles:

1)   A 10-minute active warm up: This should consist of functional exercises to prepare the body for activity. This type of warm-up boost the heart rate, increases blood flow to the muscles and improves function of the nervous system. This will help you reduce cramping, but if you still have cramps before, during or after a workout - try CrampX
2)   A 20- to 30-minute functional strength training segment: The exercises performed here are meant to develop a more "functional" body. Most exercise routines will have you isolate specific body parts designed to build big muscles usually with emphasis on the body's appearance. To create more “functionality” it's best to train body movements, not just body parts. The strength exercises should include multi-dimensional and rotational movements that emphasize the core of the body.
3)   A 20-minute cardiovascular training segment: I have found interval or cross-training to be the most beneficial for me. Learn to regularly mix your aerobic activities to have a more effective cardiovascular workout.
4)   A 10- to 15-minute flexibility training segment: Perform gentle stretching techniques to promote greater flexibility and an increased range of motion. The benefits of flexibility training are virtually limitless, such as relief of low back pain, muscle cramps, injury prevention, better sleep, to mention a few.

And finally, an extraordinary form of exercise that has been around for awhile now but is called “rebounding”. Rebounding is an effective and efficient forms of exercise that you can do for your body. To achieve the best rebounding try the original, David Hall Cellerciser Rebounder 

If you are interested in reading about the science behind rebounding, check out the book entitled Rebound Exercise  by Albert E. Carter. Carter is recognized as the world’s greatest authority on rebound exercise.