You can incorporate both types of training into your regular workout with equipment such as stability balls, medicine balls, elastic tubing, slides, and dumbbells. Some exercises require no equipment at all! Several videos and guides on market can teach you many of these exercises. You can also hire a personal trainer for a few sessions so you can learn proper techniques. These methods are more effective than traditional “gym” strength training machines because more muscles are used and body becomes more coordinated and strong as a result. Machines do play an important role, however. As a new exerciser, you may not have strength or coordination necessary for functional training. I recommend a combination of basic core strengthening and use of machines to develop basic strength before starting more complex functional and core movements.

One of best and simplest functional exercises is squat. We use this motion all day long – getting up from a chair, or picking an object up from ground, as examples. Learn to squat properly and do it consistently and you will remain strong, independent, and less prone to injury. A great core exercise for beginners is one you can do anytime, anywhere. While sitting or standing, pull your navel towards your spine. Concentrate on performing this movement without flattening your back – it is important to maintain proper posture. This strengthens very deep abdominal muscles that are responsible for protecting your back. Try this exercise while driving – when you stop at a red light, perform 10 repetitions. Your abdominals will thank you for it!

Think about it, do you walk around during day doing leg extensions? What about abdominals crunches on floor? While these exercises work targeted muscles and are good accessory exercises, functional exercises create a stronger, healthier body that will be protected from injury and provide a higher quality of life.