Functional training
What is Functional training? Functional training means training in a manner which carries over optimally to real life situations. It means training to improve strength in specific movement patterns, rather than training simply to increase muscle strength or size.
Functional movements involve acceleration, deceleration and stabilisation of the joint involved. They are carried out from a variety of body positions and surfaces using a variety of resistance.
Performing weight-bearing, full-body exercises in high intensity interval and circuit training formats is the single most effective way to increase your power, lean muscle development and fat-burning — getting you a lean, ripped and athletic body.
EPOC is a scientific term used to measure your body’s rate of oxygen intake following a high-intensity activity. The higher the intensity of an activity the more oxygen and energy is needed to restore your body. As a result, your body continues to burn calories for up to 48 hours after the workout.
Scientific Fact: Short, high-intensity interval training burns calories up to 48 hours AFTER your workout. That means you burn calories while you sleep!
Scientific Fact: Lower-intensity aerobic (cardio) activities only burn calories while the activity is being performed.
Scientific Fact: Anaerobic (strength-training) workouts increase EPOC much more than aerobic exercise does.
But even the best training programs, when repeated for a prolonged period of time, stop your progress dead in it’s tracks.
It only takes 3 weeks to adapt to a routine at which point your body stops getting stronger, faster, more powerful and leaner. Not to mention, repetition can cause burnout and repetitive stress injuries.
A study comparing the effects of high intensity interval training vs. the effects of traditional moderate intensity steady cardio training in elite athletes was conducted by famed Japanese scientist, Dr. Tabata. After just 6 weeks of testing the two groups, the results were astounding. The group which performed a very short, very high intensity interval training (7 – 8 sets of 20 seconds of exercise performed at 170% of VO2max with 10 seconds of rest between each bout with a total duration of 4 minutes per session) showed a 28% increase in anaerobic capacity along with a 14% increase in V02Max.3 The group that followed the moderate intensity steady cardio training for a duration of 60 minutes per session showed no improvement in anaerobic capacity and showed some improvement in the VO2max — but still less than the first group! This study proves that aerobic and anaerobic capacities can both be conditioned and improved at the same time — using high intensity interval training protocols. So you see, high intensity interval training is short in duration, but clearly the results have a potent effect.
10 Reasons to Strength Train
During the past few years, more and more studies have shown that sensible strength training produces many health and fitness benefits. Key researchers have provided a wealth of data on the positive psychological responses to basic programs of strength training.
1. Avoid Muscle Loss. Adults who do not strength train lose between 2.2kg and 3.2kg of muscle every decade. Although endurance exercise improves our cardiovascular fitness it does not prevent the loss of muscle tissue. Only strength training maintains our muscle mass and our strength throughout our mid-life years.
2. Avoid Metabolic Rate Reduction. Because muscle is a very active tissue, muscle loss is accompanied by a reduction in resting metabolism. Research indicates that an average adult experiences a 2% to 5% reduction in metabolic rate every decade of life. Because regular strength exercise prevents muscle loss, it also prevents the accompanying decrease in resting metabolic rate.
3. Increase Muscle Mass. If adults do not perform strength exercises, they need to first replace the muscle tissue that has been lost through inactivity. Fortunately, research shows that a standard strength training program can increase muscle mass by about 1.4kg over an eight week training period. This is the typical training response for men who do 25 minutes of strength exercise one day each week.
4. Increase Metabolic Rate. Adding 1.4kg of muscle increase our resting metabolism by 7% and our daily calorie requirements by 15%. At rest, a kilogram of muscle requires 77 calories per day for tissue maintenance and during exercise muscle energy utilisation increase dramatically. Adults who replace muscle through sensible strength training use more calories all day long, thereby reducing the likelihood of fat accumulation.
5. Reduce Body Fat. In a study, strength exercise produced 1.8kg of fat loss after three months of training, even though the subjects were eating 15% more calories each day. A basic strength training program resulted in 1.4kg more muscle, 1.8kg less fat and 370 more calories eaten per day.
6. Increase Bone Mineral Density. The effects of progressive resistance exercise are similar for muscle tissue and bone tissue. The same training stimulus that increases muscle strength also increases bone density and mineral content.
7. Improve Glucose Metabolism. Researchers have reported a 23% increase in glucose uptake after 4 months of strength training. Because poor glucose metabolism is associated with adult onset diabetes, improved glucose metabolism is an important benefit of regular strength exercise.
8. Reduce Low Back Pain. Strong low back muscles are less likely to be injured than weaker back muscles. A specific full range strength exercise program for the lumbar spine muscles will reduce the chances of lower back pain.
9. Reducing Resting Blood Pressure. Strength training alone has proved to reduce resting blood pressure significantly. Combining strength and aerobic training is an even more effective way to improve blood pressure. After two months of training the systolic blood pressure can be improved by 5mm Hg and the diastolic blood pressure by 3mm Hg.
10. Improve Blood Lipid Levels. Although the effect of strength training on blood lipid levels needs further research, studies have revealed improved blood lipid profiles after several weeks of strength training. It is important to note that improvements in blood lipid levels are similar for both endurance and strength exercise.
So, all the research indicates that strength training is important to our health and well-being. There needs to be a balance in your exercise programme between cardiovascular and strength training.
It is important before you start any exercise programme that you consultant your medical professional to ensure it is safe for you to start an exercise programme. Once you are cleared to start approach a (REP’s) registered exercise professional for a programme to meet your goals.
3G Fitness Personal Trainer and Group Fitness Instructor John Growcott is a REP’s Registered Exercise Professional and ‘Winner’ NZ Fitness Awards