Kirsty Prior, physiotherapist, Credentialled McKenzie Therapist, avid runner and chief of our PhysioStrong programme writes this blog post.
She picks up where she left off with more information about Functional Strength Training, and why this concept is fast being adopted as a key addition to any exercise programme.
To reiterate from the last blog, the Australian Physical Activity guidelines suggest
- Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
- Be active on most(preferably all!) days every week.
- Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity, or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity each week (or an equivalent combination of both moderate and vigorous activities).
- Do muscle strengthening activities on at least 2 days each week.
This amount of exercise that the guidelines recommends provides considerable health benefits, including reducing the risk of cardio-vascular disease, type 2 Diabetes, as well as psychosocial and musculoskeletal problems.
So can we choose a form of exercise which incorporates as many of these different types of exercise components as possible?
This is exactly the basis of our PhysioStrong programme – Functional Strength Training combined with moderate to high intensity interval training.
The difference with Functional Strength Training is that it incorporates whole body movements. More traditional forms of training often focus on a single muscle group.
Focussing on a single muscle group is fine if your intended purpose of training is to develop only that muscle group. There are times when that is quite worthwhile.
However, if you want to improve your ability in real-life situations, for example to reach and lift heavier objects and place something in a top cupboard, then functional forms of training may be more useful.
A traditional exercise might be sitting on a bench using a weighted shoulder press machine.
In Functional Strength Training, you could combine a single arm shoulder press with a dumbbell whilst you lunge forward (almost like you were reaching up into that cupboard).
Functional Strength Training tends to be very dynamic (i.e. you are on the move a lot), so it not only ticks the box of muscle strengthening but also incorporates elements of aerobic fitness.
To be even more complete, if you combine functional strength training with High Intensity Interval Training (HIIT) then you can really get bang for your buck!
Keep a look out for our upcoming blog on HIIT.
If you would like any further information on developing a balanced exercise program or which form of exercise may be right for you then please contact us at Adelaide West Physio and Pilates on 8356 1000 or email us at admin@adelaidewestphysio.com.au.
Ask to speak with one of the physios for a FREE chat either in person or on the phone to get some guidance and free advice about what might be the best approach for you.
If you would like further information on our PhysioStrong programme which combines Functional strength/Kinetic Link Training and High Intensity Interval Training, please contact us on 8356 1000 and we would be more than happy to discuss it further and provide any information that you need.
References:
Australia’s Physical Activity and Sedentary Behaviour Guidelines, Australian Government Department of Health : http://www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-phys-act-guidelines#apaadult
Rodgers, W (2016): Kinetic Link Training – Functional Strength and Conditioning Course Manual.
