How can you learn more about functional training and core stability?

1 What is functional training?

Functional training is a type of exercise that focuses on training your body to perform specific movements that are relevant to your daily activities, sports, or goals. Functional training can improve your strength, mobility, balance, coordination, and power by using various equipment, bodyweight, or external resistance. Functional training can also challenge your core stability, which is the ability to maintain a stable and aligned spine and pelvis while moving your limbs or changing positions.

2 Why is core stability important?

Core stability is not only about having strong abs or a six-pack. It is about having a strong and balanced network of muscles that support your spine, pelvis, and hips, and that transfer force and energy between your upper and lower body. Core stability can help you avoid back pain, improve your posture, enhance your breathing, and increase your efficiency and control in any movement. Core stability can also prevent injuries and reduce the risk of falls, especially as you age.

3 How to assess your functional fitness and core stability?

Before you start any functional training program, it is important to assess your current level of functional fitness and core stability. This can help you identify your strengths and weaknesses, set realistic goals, and choose appropriate exercises. There are many ways to assess your functional fitness and core stability, such as using standardized tests, performing self-tests, or consulting a qualified professional. Some examples of functional fitness tests are the Functional Movement Screen (FMS), the Senior Fitness Test (SFT), or the Y Balance Test (YBT). Some examples of core stability tests are the plank test, the side bridge test, or the McGill core endurance test.

4 How to design your functional training and core stability program?

Once you have assessed your functional fitness and core stability, you can design your own program based on your needs, goals, and preferences. To make your program effective and safe, it's important to start with a warm-up that includes dynamic stretches, mobility exercises, and activation drills for your core and other muscles. Choose functional exercises that mimic or enhance the movements you perform in daily activities, sports, or goals. Vary the intensity, volume, frequency, duration, and complexity of your functional exercises to challenge your body and avoid plateaus. You can also use different equipment such as kettlebells, dumbbells, bands, balls or TRX to add variety and resistance to your functional exercises. Don't forget to include core stability exercises that target all the layers of your core muscles in different planes of motion with varying levels of difficulty. Finally, finish with a cool-down that includes static stretches, relaxation techniques, and recovery strategies for your core and other muscles.

5 How to monitor your progress and results?

To track your progress and results in functional training and core stability, you can use various methods and tools. For instance, repeating the same tests at regular intervals to compare your scores or performance, keeping a training log or journal to record exercises, sets, reps, weights, time, distance, speed or other metrics relevant to your program. Additionally, you can use wearable devices or apps to measure heart rate, calories burned, steps taken, distance covered, speed or other indicators related to your program. These devices or apps can be synced with online platforms or communities that allow you to track your progress and results and share them with others. Furthermore, taking photos or videos of yourself performing functional exercises and core stability exercises can help you observe any changes or improvements in your form, technique, posture or appearance.

6 How to learn more about functional training and core stability?

If you wish to learn more about functional training and core stability, there are plenty of resources and opportunities to explore. You can read books, magazines, and blogs or subscribe to newsletters, podcasts, or webinars for valuable information and tips. You can also enroll in courses, workshops, or certifications to gain a deeper understanding of functional training and core stability. Consider hiring a personal trainer, coach, or instructor specializing in this field or join a group class, club, or team that offers functional training and core stability sessions. Moreover, you can participate in events, challenges, or competitions involving functional training and core stability; you can even volunteer, donate, or fundraise for causes or organizations that promote it.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?