WHAT THE FUNC?? By Anthony Noud
It seems to me the word of the year in the fitness industry seems to be “functional exercise” and how if an exercise, program or activity isn’t “functional” then it’s labeled as rubbish and rendered obsolete. Before following lead and jumping on the “functional fitness” bandwagon by purchasing a weird retractable rope looking thing and training all of my clients on unstable objects I decided to ask a few questions of my own…
What exactly IS functional exercise?
If you follow the latest trends, functional exercise could be described as multi-planar, multi-joint movements which place demand on the core muscles, often performed on or using unstable equipment. The disciples of functional training suggest that single joint and isolation exercises are useless, implying that unless you are recruiting all of your stabilizer and core muscles, the exercise is not functional.
However, functional exercise is actually a term coined by physiotherapists, exercise physiologists/ scientists and other sports medicine professionals when dealing with rehab cases. Retraining their clients to be able to function again normally by helping them complete meaningful tasks, specific to each individual.
For the average gym-goer, functional training could be defined as training our bodies to better perform the types of movement we use everyday. Becoming more efficient at doing real- life activities in real-life positions. Whether it be for work, sport or everyday life, we all do a few basic things every single day.
Compare jenny a and jenny b, both are the same age, height, weight and have had the exact same skill levels and experience at living life, they are identical in every way except that Jenny b can deadlift 30kg more than Jenny A. (Jenny A also happens to be a redhead, but we wont judge her for it J )When it comes to picking up her child or the washing basket off the floor which of the two is better equipped? Simple, JENNY B!! – because she is stronger in the muscles of the most functional of ALL exercises (in my opinion) -the deadlift. This is functional fitness! No fancy equipment or stability test involved!
In my opinion, functional exercise is quite personal and goal specific. While having strength and power in her core, back and shoulders is extremely functional for Sally the shot-put champion, it is of little relevance for Jemima who is training to look good at the beach this summer. Similarly functional fitness for a theatre ward nurse who needs to help move patients daily is not the same as functional fitness for the triage nurse who does no heavy lifting but is training for a half marathon.
Exercise is only functional if it helps the individual achieve their individual goals!
So if Jemima’s primary goal is to tone and shape her arms, balancing on a bosu while maneuvering a medicine ball may just work, but the most functional exercise to perform would be weighted bicep curls - the most hated exercise of the functionality disciples.
I am often saddened by trainers and trainees opting for new “flavor of the month” type exercise aids without evaluating its ability to actually produce results. Just because it is a top seller and the coach of a famous sporting team endorses it doesn’t mean it is better than traditional methods of exercise, in fact it doesn’t mean that it is any good at all. There is a reason every gym worldwide is stocked with basics like Barbells, dumbells and squat/power racks- that’s because they have worked for centuries, and continue to do so!!
But what about core strength? Isn’t that what functional exercise is all about?
Recently my core strength and recruitment was tested by a group of physiotherapists using an ultrasound machine. The results showed that my core was strong, It showed onscreen that I had clearly defined and great recruitment of my Transverse Abdominus (my deep “CORE” muscles) my rectus abdominis (6 pack muscle) and obliques. Aesthetically I also have a 6 pack, yet I haven’t trained my abs or core specifically in well over a year and I definitely haven’t used any new breed fancy suspension systems, bosu or swiss balls or ANY other fandangled accessory marketed as being the only way to functionally train for core strength.
In fact ALL of the exercise I do is completed using a barbell, dumbells or weights machines. I even wear a weights belt, the kind that many experts suggest inhibits a strong core. And apparently my core is functioning just fine. Therefore I have functional strength because it serves its purpose for me and my individual goals!!
For an exercise to be functional it doesn’t have to be performed on a fancy suspension or stability aid, nor does it have to exclude isolation, machine or single joint movements. Any exercise is valuable if it contributes to the overall attainment of the desired goal. Don’t dismiss or discount the value of ANY exercise simply because someone suggested it isn’t functional. If exercise helps you to complete tasks meaningful to you whether that be lose weight, be fitter, faster, stronger or simply look better then it is functional!
For tailored progams, diets and sessions that don’t follow the latest trends but get you GUARANTEED RESULTS contact me on anthony@purehealthclubs.com.au
