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Understanding ‘Functional Training’
Better get used to hearing these two words in the fitness arena more and more as its one of the greatest new concepts to hit our gym floors.
So! I hear you ask, What exactly is ‘functional training’ and can this style of training really stand out from our more traditional exercise methods?
The best way to describe functional training is to train your muscles the way they are used in everyday life. A common example of this would be the use of our hamstrings when bending down to pick something up and then pushing back up – ooh la la (lets keep it clean shall we!). The most functional exercise to mimic this hamstring movement would be the ‘dead lift’ check with your gym or trainer on this exercise and ensure correct technique is used at all times, as if performed incorrectly this exercise can cause lumbar problems.
Please keep in mind that the body’s increased physical function is only one of the benefits of weight training and this is not to be overlooked. The other advantages include reduced risk of diabetes, heart disease and hi blood pressure and enhancements in bone density, metabolic and blood lipid levels although these benefits are not necessarily related to or derived from functional training alone.
Taking all the above into consideration, I have put together a couple of simple weight functional training exercises that can be incorporated into your existing weights program, you may be surprised to find you are already doing some of them. ENJOY
| Exercise |
Description of Movement and Benefit |
| The Dead Lift |
Mimics the movement of the hamstrings when bending down and pushing back to upright. From a standing position grasp your dumbbells or bar in an overhand position, hands approx shoulder width apart, now holding the dumbbells or bar in front, bend the knees slightly and keep your back flat and legs soft inhale and bent over at the waist whilst letting the dumbbells or bar nearly drag along the front of your legs keeping your arms locked out in front whilst maintaining a flat back, then come back to your starting position. |
| Bench Press |
Mimics the movement of pulling, pushing and lifting. Lie on a bench take the bar from the rack and your arms locked over your chest, inhale slowly lowering the bar toward the chest just over the sternum. Exhale as you push the bar back up. |
| The Standard Lat Pull Down |
The back muscles are used in just about every .movement we make and as stabilizers constantly when we sit, drive, stand, walk & run. Sitting on the bench grasp the bar med to wide grip palms facing down and pull the bar down whilst squeezing your shoulder the bar should finish at the top area of your chest with your elbows slightly behind your body then let the bar return to the start position. |
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