What is functional exercise?
Weight training or resistance training can be divided into two interrelated categories: bodybuilding and functional exercise. Most gym users are familiar with traditional bodybuilding exercises such as the bench press. This type of training is based onisolating individual muscles or groups of muscles. Exercises are performed in such a way that allows the maximum load to be placed on the target muscle(s). For example the bench press targets the muscles of the chest (pectorals) as well as the shoulders (deltoids) and the arms (triceps). As shown in the picture this exercise is performed lying down with your body supported by the bench. This brings us the key difference between isolated exercise and functional exercise.
Functional exercise involves independent stability with little or no external support. In the bench press the bench itself provides external support. The targets muscles (chest, shoulders, triceps) work at a high intensity however the rest of the body isn’t doing any meaningful work because of the bench. The functional equivalent is to perform the same movement on a fit ball. Here you have to balance and stabilise your body on the ball as well as work against the resistance of the weight. Much of this stability comes from the core muscles of the body (stomach, waist, and lower back). The legs are also working. So many more muscles are worked during functional exercise.
Another aspect of functional exercise is that it is movement based. Instead of targeting specific muscles the principle is to be concerned with bodily movements such as pushing, pulling and twisting. These movements work multiple muscle groups as described in the fit ball chest press example.
Benefits of functional exercises:
- It is more relevant to how you use your body in everyday life
- You work your muscles in the way that they are designed to be used
- Sporting performance can be improved more effectively than through isolated exercise
- Speed up your metabolism and control your weight
- It can improve your balance and co-ordination – functional strength.
