Functional Fitness
During the application of activities we chose to perform in our everyday lives, our bodies are manipulated in all sorts of ways. Even through normal existence we may walk, run, jump, lift, push, pull, bend, twist and turn with a huge degree of variance. These human actions do not only depend on single muscle groups, but rather, are made up of many sophisticated compound relationships between both the muscular and nervous systems.
It is the brain that controls muscular movement, so we must also engage this in the correct way when we wish to perform to our best ability. For instance, we know from science that the brain thinks of whole motions, rather than isolated muscles, therefore when we train singular joint actions as in many common ‘gym strategies’ found today, we are not adequately simulating what would be challenged in reality.
The term ‘functional fitness’ is used to describe training strategies that place a greater priority on training movements, as opposed to training muscles. Muscles are stimulated for development only because of the ‘support function’ they provide to the overall movement, i.e. they’re responsible for driving the structure of the body to result in the desired physical motion.
It is the brain that controls muscular movement, so we must also engage this in the correct way when we wish to perform to our best ability. For instance, we know from science that the brain thinks of whole motions, rather than isolated muscles, therefore when we train singular joint actions as in many common ‘gym strategies’ found today, we are not adequately simulating what would be challenged in reality.
The term ‘functional fitness’ is used to describe training strategies that place a greater priority on training movements, as opposed to training muscles. Muscles are stimulated for development only because of the ‘support function’ they provide to the overall movement, i.e. they’re responsible for driving the structure of the body to result in the desired physical motion.
Transfer Effect (Carry Over)
The exercises performed when carrying out functional training should have what is referred to as a ‘high transfer effect’. This means the movement can more easily cause positive adaptations, which can be transferred into the actual motions that require supplementation. For the transfer effect to be at its highest, a number of aspects of the ‘real’ motion have to be considered and simulated as closely as possible.
These aspects include such things as the types of muscular contraction (i.e. isotonic, isometric, concentric or eccentric), range and speed of motion, specific coordination and of course for martial artists and performers, the stresses associated with performing this type of motion against an incompliant antagonist or under pressure. The obvious truth here is that the closer you can simulate, the more beneficial the exercise will be due to its inherent high transfer effect.
These aspects include such things as the types of muscular contraction (i.e. isotonic, isometric, concentric or eccentric), range and speed of motion, specific coordination and of course for martial artists and performers, the stresses associated with performing this type of motion against an incompliant antagonist or under pressure. The obvious truth here is that the closer you can simulate, the more beneficial the exercise will be due to its inherent high transfer effect.
The kettlebell
No more sophisticated than a cannon ball with a handle on top, the kettlebell is a very old training tool that in recent years is making a swift and sucessfull comeback. Although most sources claim Russia to be the birth place and developer of kettlebells, it's simple design means that many countries could justifiably debate this statement. In fact, even the hojo undo (auxiliary training) tools of Okinawan karate have the 'ishi sashi' or 'stone padlocks' that although slightly different in design, have very similar qualities.
Despite it's uncomplicated make-up, if used correctly, the kettlebell is actually an amazingly useful functional conditioning tool. As opposed to a dumbbell or barbell where the handle and grip is situated along the centreline of the weight, the kettlebell has the handle located on top and thus the weight is offset, which straight away challenges your core and stabalisers more in order to control it.
Furthermore, the exercises performed with a kettlebell are fundamentally very different from standard 'gym practice'. Movements are more dynamic, ballistic and rely on the muscles of the body being trained together as a single unit, rather than artificially attempting to isolate them, which can cause practical imbalances and asymmetries across the body.
Despite it's uncomplicated make-up, if used correctly, the kettlebell is actually an amazingly useful functional conditioning tool. As opposed to a dumbbell or barbell where the handle and grip is situated along the centreline of the weight, the kettlebell has the handle located on top and thus the weight is offset, which straight away challenges your core and stabalisers more in order to control it.
Furthermore, the exercises performed with a kettlebell are fundamentally very different from standard 'gym practice'. Movements are more dynamic, ballistic and rely on the muscles of the body being trained together as a single unit, rather than artificially attempting to isolate them, which can cause practical imbalances and asymmetries across the body.
Benefits of kettlebell training
It’s really the versatility of the kettlebell that makes it stand out from the crowd. You can practice ballistic swinging motions to help develop the powerful posterior chain used in almost all functional movement and with just a ‘flick of the wrist’, move into more grinding exercises that stimulate more muscles groups than you ever thought you had!
Workout times are almost slashed in half when compared to standard resistance workouts and because kettlebell training stimulates both aerobic and anaerobic pathways together, each session becomes a complete physical challenge. This simple tool effectively builds greater strength, cardiovascular endurance, flexibility, joint strength and structural stability. It helps to develop strong posture and burns fat like a turbo charged furnace!
What more could you ask for?
Workout times are almost slashed in half when compared to standard resistance workouts and because kettlebell training stimulates both aerobic and anaerobic pathways together, each session becomes a complete physical challenge. This simple tool effectively builds greater strength, cardiovascular endurance, flexibility, joint strength and structural stability. It helps to develop strong posture and burns fat like a turbo charged furnace!
What more could you ask for?
