Just Ask Jase: Functional Fitness

Hi Jase,

As I’m getting older, I’m more concerned about having the fitness and ability to function day-to-day rather than having muscles for aesthetics.

Is there any particular form of training I should focus on – particularly for strength and stability – without looking like the Hulk?

Sincerely,

Function over Form.

 

 

A great point raised, as functional fitness and training for aesthetics are two very different areas.

One thing worth noting, it that our longevity of independence as we age has been directly linked to our levels of functional strength and muscle mass.

Essentially the more strength and muscle mass we have into our later years, the longer we are able to do the things we would like, and care for ourselves.

What you should focus on are functional movements. Resistance training movements that mimic movement patterns we use in day to day life.

Think of squat movements, deadlift movements (i.e. picking things up off the ground) for your main lower body strengthening exercises, with something like a lunge movement to encourage balance and stability around your knee joint.

For your upper body, focus on movements that work in a horizontal plane. This could include any form of horizontal press (push up, bench press with dumbells) and horizontal pulling (rowing movements with cable machines and dumbells).

In general, use free weights instead of machines to encourage more stabilising muscle recruitment, abs be sure to include movements that tax your core muscle such as planks or hovers (prone or on your sides).

Keep good form and a steady speed of movement, and if you are in doubt regarding either of these consult with an experienced personal trainer or strength and conditioning coach.

The areas to avoid would be overhead pressing movements, and movements that promote holding your breath for extended periods of time (these spike blood pressure far too much).

The old adage of “if you don’t use it, you lose it” is one for all to remember. Don’t be concerned with the notion of becoming the hulk after starting resistance training.

Building strength and building muscular size requires two different approaches for loads, sets, repetitions, speed of movement and overall volume of training.

You most probably will be able to change your body shape in positive way, by swapping out some lean muscle mass for body fat stores. A big positive for your metabolism, which naturally slows as we age.

We only get one body, best to look after it!

 

— Jase

 

 

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