The Case For Functional Fitness

By Jim Nutter

Because I program a lot of varied and compound movements in our group workouts I was asked why are “CrossFit Type” workouts better than isolation weight training. Honestly, they are not better, just different, and depending on the circumstances I would recommend either or both. Let’s explore this topic a little deeper.

Isolation Movements

Isolation movements target specific muscles or muscle groups. Some examples of isolation movements are bicep curls, quadricep extensions and calf raises to mention just a few. Isolation movements are good for body builders, learning a specific movement and for rehabilitation after an injury or surgery.

By focusing on one particular muscle you can feel what it’s like to contract that particular muscle. Once you train your brain to feel what that contraction is like you can then incorporate that into a compound movement.

Sometimes a bodybuilder may want to target a specific muscle. For example, the trapezius muscles. If the traps are intended to be isolated the coach may incorporate shoulder shrugs into the programing for the athlete. Shrugs are considered ISO movements.

As part of rehabilitation after knee surgery the physical therapist may incorporate hamstring curls to help restore strength to the back of the affected leg.

Compound Movements

Compound exercises utilize multiple muscle groups and and joints at the same time. An example of a compound exercise is the squat. During the squat you hinge at the hip and the knee engaging the quads, the glutes and the core. Large group muscle activation.

Another compound movement is the clean. The clean is one of the more complicated compound movements incorporating the shrug, mentioned above, as well as engaging the quads, lats, biceps and glutes. The clean also requires timing and coordination making it an excellent functional fitness movement.

Because compound movements use multiple muscle groups at the same time, one of the biggest benefits of using compound exercises is that it is a super efficient use of your time. Compound exercises are also beneficial because they allow the body to move functionally allowing you to more easily complete daily tasks. Other benefits of compound movements are:

• Elevating heart rate
• Improving coordination
• Increased flexibility
• Gaining muscle
• Getting stronger
• Increased mobility

Metcon

Metcon is short for metabolic conditioning. This type of training combines strength and conditioning, as well as, aerobic and anaerobic exercises. During a metcon your effort levels range from moderate to intense for a prolonged amount of time. These types of workouts increase and optimize your bodies energy output.

These workouts initiate all three of the bodies energy pathways- phosphagen, glycolytic, and oxidative — which all take turns generating adenosine triphosphate (ATP) to fuel your muscles.

The first, phosphagen, provides energy for the first few reps or a short burst, like the first reps of a heavy deadlift or maybe a short all out sprint. This pathway is anaerobic.

Next, after about 30 seconds and up to around 3 minutes, the glycolytic energy system kicks in and produces ATP. This pathway is also anaerobic.

Finally, after three minutes or so, the oxidative pathway is activated and provides energy for the muscles for the duration of the activity as long as oxygen is present as this system is aerobic.

Keeping your workouts continuously varied by including metcons allows for training all three energy systems which is important in your overall fitness.

Including a metcon of pushing movements after a deadlift session is a good way to balance out your workout. Also, pulling movements with lighter weights or even resistance bands after a heavy bench session would make for a good burner.

WODs

Workouts Of the Day is how I put all of this together. Using several different kinds of constantly varied formats I combine compound, functional movements to get the most use out of the limited amount of time we have for our workouts. Here are a few of the many different workout formats.

AMRAP – As Many Rounds (or Reps) As Possible

This one can be your friend or your enemy. Usually, there are a few movements that are to be completed before going to the next “round”. For instance, complete 10 kettlebell swings, 10 wall balls and 5 burpees each round as many times as possible in twenty minutes.

EMOM – Every Minute On the Minute

Every Minute On The Minute. Here you continue the determined movement for a full minute and then on to the next movement for a full minute. This could be jumping rope for a minute and then switching to sit ups for the next minute and so on.

10-1 – Ten to One

In a Ten to One each movement is completed 10 times in the first round, nine times in the second round, eight times in the third round, you get the idea. This one gets progressively easier as you go because the repetitions are reduced each round.

Summary

Including metcons of compound, functional movements into your exercise routine and keeping it constantly varied gives you the best bang for your overall fitness buck.

Let me know what you think in the comments. Thank you for your time.