However, the fitness industry, has taken the meaning of \u2018activities performed in daily life\u2019, to be far from what we have evolved to do.\u00a0<\/p>\n
For example, bodybuilding advocates,\u00a0CrossFit\u00a0fanatics, and many others, insist on using movements like Barbell Squats, Deadlifts, Bench Press etc. as their training foundations.\u00a0<\/p>\n
But we\u00a0now know,\u00a0that our body, and biomechanics mean we must train a certain way.\u00a0<\/p>\n
Biomechanics is the study of the mechanical laws relating to the movement or structure of living organisms.\u00a0<\/em><\/p>\n It means that our primary positions and movements since the dawn of time, have been standing, walking, running, and throwing\/punching.\u00a0<\/p>\n If you want to know more about the right way to train, you can see what’s better, the gym vs Martial Arts, check out our blog here.<\/a>\u00a0<\/p>\n What does it even mean to train functionally?\u00a0<\/p>\n Why\u00a0should\u00a0you\u00a0train in\u00a0one\u00a0way, and not another?\u00a0<\/p>\n Why does one type of training, consistently lead to more\u00a0effective, sustainable,\u00a0and injury proof results than others?\u00a0<\/p>\n And as a result, why should\u00a0you\u00a0avoid certain types of training?\u00a0<\/p>\n These are all questions\u00a0you\u00a0should answer, before considering how you train, and what you should do in your training.\u00a0<\/p>\n This lesson is more of a rationale towards a certain type of training, and why you should avoid certain others. But we will get specific on some of the examples, and\u00a0the\u00a0subtopics mentioned throughout this lesson, in future ones.\u00a0<\/p>\n In short, you\u00a0should\u00a0conduct your training for your biology, structure, and evolutionary history.\u00a0<\/p>\n Anthropology\u00a0is the study of human societies and\u00a0cultures and their development.\u00a0And\u00a0in this case,\u00a0the study of human biological and physiological characteristics and their evolution.\u00a0<\/em><\/p>\n The\u00a0research and discussion\u00a0are\u00a0based around\u00a0how our history has impacted the way we move, live, and be.\u00a0<\/p>\n The implication is that our history\u00a0dictates the types of movements we are meant to do.\u00a0<\/p>\n With this in mind, why does the health, wellbeing, and fitness industry\u00a0promote\u00a0training methodologies, which don\u2019t fit our\u00a0biology, structure, and evolutionary\u00a0history?\u00a0<\/p>\n What we\u00a0are really asking you is\u2026\u00a0<\/p>\n Are you\u00a0training to be a human<\/a>,\u00a0or to be\u00a0a robot?\u00a0<\/p>\n \t\t\t\t\t\t\t\t\t\t\t\t\t Firstly, we are bipedal (using\u00a0two legs for walking)\u00a0beings.\u00a0<\/p>\n Secondly, we have a specific\u00a0human\u00a0gait cycle\u00a0(A\u00a0single\u202fgait cycle\u202fis also known as a stride, when walking or running).\u00a0<\/p>\n Lastly, we have an upright posture.\u00a0<\/p>\n Therefore,\u00a0our movement must respect these principles.\u00a0<\/p>\n To\u00a0go deeper,\u00a0we must\u00a0consider the different planes\/types\u00a0of human movement.\u00a0<\/p>\n These\u00a0are:\u00a0\u00a0<\/p>\n This\u00a0involves\u00a0Forward or Backward movement.\u00a0Exercise examples which fit this plane of motion\u00a0include Sit Ups, Biceps\u00a0Curls,\u00a0Squats, Deadlifts, and Bench Press.\u00a0<\/p>\n This\u00a0involves\u00a0Side to Side movement (albeit confusing considering the name \u2018frontal\u2019).\u00a0Exercise examples which fit this plane of motion include\u00a0(leaning from side to side)\u00a0Sidebends, Lateral Raises, and Star Jumps.\u00a0<\/p>\n The Transverse Plane involves\u00a0Rotational movement.\u00a0Exercise examples which fit this plane of motion include\u00a0Walking, Running, Martial Arts,\u00a0Throwing,\u00a0and much more.<\/p>\n Below, you can see an image of how the planes are split on a model of the human body.<\/p>\n \t\t\t\t\t\t\t\t\t\t\t\t To picture the three planes\u00a0of movement, imagine slicing through the body\u00a0(as pictured above), like so:<\/p>\n Now that you are aware of the\u00a0body\u2019s planes, you must ensure your training programmes include\u00a0exercises from each of the planes of human movement.\u00a0<\/p>\n Unfortunately, most\u00a0movements in\u00a0a majority of\u00a0people\u2019s training routines are in the Sagittal\u00a0Plane, hence the obsessions with the \u2018Mirror Muscles\u2019.<\/p>\n This includes\u00a0exercises like\u00a0Bench Presses,\u202fPress\u00a0Ups, Sit Ups, Squats, Deadlifts,\u00a0and so on.\u00a0<\/p>\n The problems begin here.\u00a0<\/p>\n If you only include Sagittal Plane movements in your training,\u00a0you are not training for\u00a0real\u00a0life.\u00a0You are not training for our fundamental movements of standing, walking, running, and throwing.\u00a0<\/p>\n An obsession with the Sagittal Plane, as demonstrated in Bodybuilding, CrossFit, Bootcamp, Olympic Lifting, Traditional Strength & Conditioning (S&C), and other similar training styles, promotes\u00a0problems\u00a0within your body, by not respecting your biological make up.\u00a0<\/p>\n You can\u00a0become immensely strong,\u00a0prevent injury,\u00a0increase\u00a0connectivity between the body as a whole\u00a0unit,\u00a0avoid\u00a0promoting\u00a0dysfunction,\u00a0relieve\u00a0pain,\u00a0and respect biomechanical principles,\u00a0by focusing on Functional Transverse Plane training.\u00a0<\/p>\n It doesn\u2019t mean\u00a0you\u00a0shouldn\u2019t\u00a0do any Sagittal Plane\u00a0or Frontal Plane\u00a0movements, it\u2019s just that they should not be the priority.\u00a0We should focus on what we do most, by\u00a0our\u00a0nature.\u00a0<\/p>\n This gives us solid reason to believe that training should be done predominantly in the Transverse Plane.\u00a0<\/p>\n To further understand the above, let\u2019s have a look at the interconnected network of fibres within our bodies, called Fascia.\u00a0<\/p>\n Fascia\u202fis, the\u00a0\u201cinternal connective tissue that wraps around organs, providing support and holding parts together. It has the appearance of a very thin spider web, connecting layers of muscle and surrounding all internal body tissues.\u201d\u00a0<\/p>\n Fascia is a fascinating and beautiful part of us, which\u00a0affects us\u00a0deeply in various ways, and\u00a0all\u00a0our movements.\u00a0<\/p>\n Within our bodies, nothing\u00a0is\u00a0completely separated, disjointed, and acting independently of something else within us, e.g. muscles, tendons, ligaments etc.\u00a0This is what fascia demonstrates to us, very clearly.\u00a0<\/p>\n Watch this video<\/a>\u00a0from Tom Myers of Anatomy Trains\u00a0(who was one of the pioneers bringing the concept of fascia to the masses)\u00a0to get an introduction to Fascia,\u00a0how it keeps us connected,\u00a0and how it affects us\u00a0in the bigger picture.\u00a0<\/p>\n \t\t\t\t\t\t\t\t\t\t\t\t\t Once you watch the video above<\/a>, it is amazing to witness how the body is connected through fascia, and how it implies you need to move in a certain way to optimise\u00a0those connections.\u00a0<\/p>\n To understand this\u00a0even\u00a0deeper in a\u00a0training\u00a0specific context,\u00a0let\u2019s take an Isolation exercise, such as the Biceps\u00a0Curl, and understand how it functions.\u00a0<\/p>\n Isolation exercises in physical training\u00a0are\u202fexercises\u202fthat involve only one joint,\u00a0and a limited number of muscle groups. This contrasts with compound\u00a0exercises\u202fthat work two or more joints,\u00a0and more muscles.\u00a0<\/p>\n Now, think of a Compound exercise, such as \u2018throwing\u2019 a punch. If done correctly, there is rotation of the thoracic (upper) spine, activation of the group\u00a0of\u00a0core\u00a0muscles, stabilisation of the hips through glute activation, rotation of at least one of the feet, and\u00a0harnessing the power of breath.\u00a0<\/p>\n Even if you don\u2019t understand all the above, and other intricacies involved with Functional Training movements, you can appreciate that it means the body must be connected as one\u00a0unit, and\u00a0must be\u00a0in complete synchronisation for the punch to be \u2018thrown\u2019 with great force.\u00a0<\/p>\n We must\u00a0apply the appropriate movements<\/a>, forces, and thoughts to our bodies to make full use of our myofascial system.\u00a0<\/p>\n With the comparison of the Isolation vs Compound exercise above, it\u2019s necessary to consider where you can do Functional Training, and how you can do it, if you don\u2019t have the right equipment.\u00a0<\/p>\n Most\u00a0commercial\u00a0gyms and\u00a0fitness facilities have an endless\u00a0variety of\u00a0pointless\u202fweight training machines, and other contraptions, most of\u202fwhich target and isolate specific muscles, but some target compound movements too.\u00a0<\/p>\n Due to\u00a0the standard\u00a0gym\u00a0set up, the machines and equipment you\u00a0may\u00a0use,\u00a0do not bear\u00a0much of a\u00a0relationship to the movements people make in their\u00a0nature,\u00a0activities, or everyday life.\u00a0<\/p>\n First and foremost, you need to learn to\u00a0operate, master,\u00a0and\u00a0utilise\u00a0your own body.\u00a0<\/p>\n Functional equipment includes*:<\/p>\n * I have linked the essential recommended products above, to help you easily find the right equipment for you. <\/p>\n Most gyms will have a few pieces of these types of equipment, but rarely do they have them all. <\/p>\n It is best to understand how your body works first<\/a>, and what you need to improve on, then you can decide what equipment and\/or training to do. <\/p>\n First off, if you haven\u2019t read the \u2018Fascia\u2019 section above, or need to re-read it, go back, and study that first. <\/p>\n \u201cMyofascial Release\u202fis a safe and very effective technique, that involves applying sustained pressure to tightness\/adhesions due to trauma, bad posture\/movement, or inflammation into the\u202fMyofascial\u202fconnective tissue restrictions, to eliminate pain, tension, and restore motion.\u201d <\/em><\/p>\n Think of it like deep massage, except with a focus on having it regularly and consistently, (daily) to see and feel great results. <\/p>\n The likelihood is that you have various movement dysfunctions, pain, and postural issues. <\/p>\n These problems need to be \u2018released\u2019, to get you out of the pain you\u2019re in first, and then you can build the strength on to that.<\/p>\n Most people do it the other way around, they try to physically \u2018out train\u2019 their dysfunctions. This is unfortunately not ideal, and will likely lead to more pain in the long run.<\/p>\n If you have had a decent massage before, you will know what it is like coming out feeling as if you are a few inches taller, having better posture, and generally feeling relaxed in your body. <\/p>\n Imagine if you could get your body in to that state consistently<\/a>, you will be able to build upon a good foundation, without the risk of reinforcing your biomechanical problems. <\/p>\n Therefore, the formula to reduce pain in your body with myofascial release goes like this:<\/p>\n Once you have done all the above successfully and consistently, then you can reinforce your new positions with the correct forms of\u00a0Functional Strength Training.\u00a0<\/p>\n This section will be brief, but\u00a0we\u00a0will go\u00a0into further details on specific exercises in other\u00a0lessons.\u00a0\u00a0<\/p>\n We\u00a0must distinguish between two types of exercises here:\u00a0<\/p>\n Bilateral exercises\u202fwork both sides of your body, as both\u00a0sides share the tension\u00a0of the\u202fexercise.\u00a0Common\u00a0exercise examples are, Barbell Biceps\u00a0Curl, Squat, Deadlift, Press\u00a0Ups etc.\u00a0<\/p>\n A\u202fbilateral exercise\u202fcan be a multi-joint or single-joint movement.\u00a0<\/p>\n Unilateral exercises work a single side of your\u00a0body, but\u00a0have reciprocating forces generated on the other side of the body.\u00a0Common exercise examples are, Dumbbell Biceps Curl,\u00a0\u2018Throwing\u2019 a Punch, Lunges etc.\u00a0<\/p>\n Similarly, a unilateral exercise can be a multi-joint or single-joint movement.<\/p>\n As with many of the problematic types of training, and exercise obsessions mentioned earlier, many have a bilateral exercise fixation.\u00a0<\/p>\n Our reality dictates that we should train more unilaterally, to accommodate our Gait Cycle, and our biomechanics.\u00a0<\/p>\n This is because\u00a0our bodies work synergistically.\u00a0<\/p>\n For example, when you are walking and\/or running, as your left\u00a0foot steps\u00a0forward, your right arm swings forward simultaneously, and vice versa.\u00a0<\/p>\n When you are \u2018throwing\u2019 a punch with your right hand, your left shoulder retracts back, and initiates the rotation of your thoracic (upper) spine.\u00a0<\/p>\n Martial Arts for example, is fundamentally functional due to its original use case. If it wasn\u2019t functional, or didn\u2019t work properly,\u00a0whether it be in war, combat, competition, or\u00a0on the streets, it would have been disposed of very quickly.\u00a0<\/p>\n As you can see from these simple examples above, most of human movement operates in the unilateral sphere.\u00a0<\/p>\n We\u00a0haven\u2019t even mentioned the training of your feet, which is your constant connection with the world.\u00a0<\/p>\n But that\u2019s a deep topic left best for\u00a0another lesson.\u00a0<\/p>\n If you don\u2019t train functionally\u00a0(you\u00a0may\u00a0have figured it out by now), but many things can happen:\u00a0<\/p>\n With poor movement, posture, and numerous dysfunctions, you may suffer from:\u00a0<\/p>\n Of course,\u00a0there\u00a0are\u00a0more potential problems, but these are the most common ones\u00a0we\u00a0witness very frequently.\u00a0<\/p>\n I have personally trained myself in most of the dated and problematic types of training that I have mentioned above.\u00a0<\/p>\n Not only this, but I have trained hundreds of students over the years, and every time, I can spot their biomechanical, and health issues quickly.\u00a0<\/p>\n Unfortunately, a lot of their health\u00a0problems were down to the way they were\u00a0moving,\u00a0training, and how their thinking about it influenced their decisions.\u00a0<\/p>\n On a similar note, I have experienced \u2018gains\u2019\u00a0(muscular growth)\u00a0from the aforementioned\u00a0dated and problematic types of training myself.\u00a0<\/p>\n I have increased my muscle mass, got stronger, more flexible, more mobile, and so on.<\/p>\n But eventually, I realised it was all a farce.\u00a0<\/p>\n Yes, I got\u00a0all of\u00a0these things, but at the expense of what?\u00a0<\/p>\n I got stronger, but I couldn\u2019t move and rotate as well. So, my force, speed, and strength generation suffered as a result.\u00a0<\/p>\n I thought I became more flexible and mobile,\u00a0but in reality, I\u00a0became\u00a0hypermobile (excessively\u00a0mobile) in certain joints and places, which then led to excessive stiffness and pain elsewhere.\u00a0<\/p>\n You see, I have been there\u00a0and done that.\u00a0<\/p>\n I never want to experience the pain and problems that bad types of training\u00a0create, ever again.\u00a0<\/p>\n Similarly, I don\u2019t want you to experience pain and problems, or continue experiencing issues if you are training incorrectly.\u00a0<\/p>\n So please, train properly, safely, and functionally, for your own benefit and longevity.<\/a>\u00a0<\/p>\n When I started training\u00a0(around 1995), I\u00a0went\u00a0through\u00a0lots in the realm of the health, wellbeing, and fitness industry, and sorted the wheat from the chaff, so you don\u2019t have to.\u00a0<\/p>\n I have\u00a0gone\u00a0back to the roots of our human history, and hence\u00a0why I\u00a0created\u00a0\u2018FitRoots\u2019.\u00a0<\/p>\n I have also come back to\u00a0the essence of\u00a0Martial Arts, and that is to treat it as a way of life. So that you can master your life with Martial Arts, not just physically, but mentally too.\u00a0<\/p>\n This is to\u00a0truly give you,\u00a0the best of what you need to transform your body and mind, safely, and effectively.\u00a0<\/p>\n In this lesson, we have briefly covered a\u00a0vast\u00a0topic, and plenty of\u00a0subtopics.\u00a0<\/p>\n As there\u2019s still so much ground to cover, I don\u2019t expect you to get\u00a0all of\u00a0this straight away, and especially until you start understanding how to apply your new knowledge.\u00a0<\/p>\n With that in mind, we will be bringing you many future lessons, covering various topics so you can make the most of your new state of mind on training.\u00a0<\/p>\n And last, but not least\u2026\u00a0<\/p>\n Now you understand why you should be training functionally, will you?\u00a0<\/p>\n Join us for your\u00a0FREE Taster Class!<\/a>\u00a0<\/p>\n Not local to us, but still want to learn how to train functionally?\u00a0<\/p>\nWhat does it mean to train functionally?\u00a0<\/h2>\n
History and Functional Training<\/h3>\n
\n\t\t\t\t\t\t\t![\"Online-Martial-Arts\"](\"https:\/\/fitroots.co.uk\/wp-content\/uploads\/2023\/02\/Online-Martial-Arts-1024x463.jpg\")
\t\t\t\t\t\t\t\t<\/a><\/p>\nHuman biology and Functional Training\u00a0<\/h2>\n
The\u00a0Human Planes of Movement & Motion\u00a0<\/h3>\n
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The Sagittal Plane\u00a0<\/h3>\n
The Frontal Plane\u00a0<\/h3>\n
The Transverse Plane\u00a0<\/h3>\n
![\"Functional](\"https:\/\/fitroots.co.uk\/wp-content\/uploads\/2023\/02\/Body-Planes.jpg\")
\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n\n
Why you should do Functional Training<\/h2>\n
What’s wrong with conventional training?<\/h3>\n
Which plane of movement is best?<\/h3>\n
How fascia helps Functional Training<\/h2>\n
\n\t\t\t\t\t\t\t![\"Functional](\"https:\/\/fitroots.co.uk\/wp-content\/uploads\/2023\/02\/Anatomy-trains.jpg\")
\t\t\t\t\t\t\t\t<\/a><\/p>\nIsolation Exercises<\/h3>\n
Compound Exercises<\/h3>\n
What\u00a0training\u00a0facilities\u00a0&\u00a0equipment\u00a0do you\u00a0need?\u00a0<\/h3>\n
Recommended Functional Training equipment<\/h4>\n
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What is Myofascial Release? And how will it reduce your pain? <\/h2>\n
Myofascial Release definition<\/h3>\n
3 Steps to Reduce Pain in Your Body<\/h4>\n
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Types of exercises in Functional Training<\/h2>\n
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Bilateral Exercises<\/h3>\n
Unilateral Exercises<\/h3>\n
Bilateral vs Unilateral – Which is better?<\/h3>\n
What Happens If You Don\u2019t Train Functionally?\u00a0<\/h3>\n
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My experience of NOT doing Functional Training<\/h3>\n
So,\u00a0What Now?\u00a0<\/h2>\n