With new studios and styles popping up every day, the search to find the right workout can feel overwhelming. While there is no universal answer, our team of in-home and virtual personal trainers does favour one category: functional training that works the body as a unit. When it comes to structured exercise, this style is the best way to optimize your physical longevity and quality of life. Read on to learn the basics from the Nielsen Fitness team. 

ISOLATIONS VS COMPOUND MOVEMENTS

Before we dive into training as a unit, let’s review the two main types of movements: compound exercises and isolations. While compound exercises hit multiple muscle groups at once, isolations target one specific muscle group. “Isolation exercises are sometimes beneficial in physical therapy to strengthen certain muscles or rehabilitate them after injury” (Healthline, 2019). They can also be useful in sport-specific training and bodybuilding. 

Compound movements tend to be more functional as they closely reflect activities of daily living. It’s also a form of multitasking, which can save you time in the gym. Our in-home personal trainers in Toronto, Collingwood, London, Hamilton, and Ottawa (and virtual personal trainers everywhere) love incorporating compound moves into our signature express workouts, which can include a smart and effective warm-up, full body workout, and cool-down in 40 minutes.

FUNTIONAL FITNESS VS TRAINING THE BODY AS A UNIT

Centred around movements that directly translate into life, “functional fitness improves your ability to carry out daily activities more easily and more confidently. This is the kind of exercise you need to stay active and independent, on your own terms, doing what you love to do” (Harvard Health). Think simple exercises like the farmer’s walk or step up/down. 

Similar to functional fitness, training the body as a unit emphasizes good use of your body as a whole. For example: during a step up, while your quads and glutes are taking the brunt of the work, you should also be retracting your shoulder blades and bracing your core. You can also hold weights with a micro-bend in your elbows to further engage the shoulders and biceps. On top of improving your form to prevent injury, this attention to detail will optimize your movement for power and calorie burn. 

While compound exercises tend to be more efficient, training the body as a unit can also be applied during isolations. Though one muscle group may be targeted to drive an isolation’s range of motion, you can still incorporate the rest of the body by contracting your other muscles. Think bending the knees to brace the legs and glutes during band retractions or bicep curls. 

While functional fitness is based on movements that mimic life, training the body as a unit is the idea that your entire body remains active and supportive during the entirety of your workout. This practice improves your results in performance, energy expenditure, speed, power, focus, and function. 

OUR TIPS

Start with your breath. It’s very challenging to move with control and efficiency if you aren’t breathing, so maintain an awareness of that constant flow. Once you’re breathing freely, use that rhythm to incorporate your core. Checking in on your core brace each time you exhale is a great method of maintaining that contraction. The next step is posture. 

Are you hunching through your shoulders or rounding your back? Is your chin jutting forward? Are your knees aligned with your toes? Are your joints soft and active, or are they locked? As you’re moving, use mirrors – or cues from an in-home or virtual personal trainer – to assess the position of your spine and the alignment of your joints. Keep the whole body active. Ideal positioning can vary slightly, so working with a professional is a great way to ensure you’re remaining on the right track.

FINAL THOUGHTS

Control and execution will always take precedence over speed and difficulty, so take your time if you’re new to training. We want our clients to move with full bodied intention, as this promotes safety and higher quality results. If you’re new to structured exercise or unsure about the quality of your movements, Nielsen Fitness can help.