Functional Training versus Machine Training

What is functional training? Functional training allows several muscles to work versus isolating one muscle group on a machine. Functional training is something we all can relate to. If you’ve ever lugged a bunch of luggage through the airport or struggled making your way to the car while holding several bags of groceries, you can relate to functional training. Every individual does a task or activity differently, which is why machine exercises seem unnatural compared to the way we function in everyday life. Machine exercises will make a muscle look good but it will not help you get up the stairs with a basket full of laundry. Functional training will allow you to use primary, stabilizing muscles and allows for neuromuscular training such as coordination and balance. Lets compare 2 exercises, the leg extension machine and a squat press. The leg extension will allow you to isolate the quadriceps muscles without using any other muscle groups and can lead to overtraining of the quadriceps and undertraining of other leg muscles such as the hamstrings. A squat press will allow you to train your brain, core muscles, leg muscles and upper body muscles. You can perform a squat press if you have some dumbbells on hand or 2-gallon jugs of water. From a standing position place a dumbbell in each hand and stand with your feet shoulder width apart and keep your core muscles tight, back straight and chest out. Lower your body to a squat position and bring the dumbbells to your shoulders and as you return to standing position press the dumbbells up. You can do 2-4 sets of 8-12 reps. Functional training can be done at home, office or wherever. Functional training is very effective, realistic, allows for more muscles groups to be trained and can be performed with minimal equipment