With the current emphasis on functional training, many fitness trainers are revising their programs and teaching exercises from a standing position. While some exercises, such as squats and lunges have always been performed in this manner, other, such as standing abdominal exercises represent a departure from the norm.
Functional Training and Standing Exercise
Functional training is defined as exercise that enhances the muscular efficiency of every day tasks. In many cases, they work more than one muscle group simultaneously. For example, you can hold on to two weights or a barbell and perform a squat. From the squat position, you can bend your elbows, squeeze your shoulder blades together and perform two to four rowing movements, as if you were picking up heavy objects from the floor. Then, straighten your legs and repeat the sequence. This type of movement pattern reinforces proper lifting technique. The knees are bent to protect the lower back, and the upper back muscles are voluntarily engaged, so that the biceps and triceps do not have to take on the entire workload.
Standing Exercise and Osteoporsis
Standing exercise is weight bearing, and is therefore beneficial in the prevention of osteoporosis. While non-weight bearing exercise such as side leg lifts may have some bone-health benefits, according to the National Osteoporosis Foundation, weight-bearing standing exercises are more efficient.
Closed Chain Exercises
Many standing exercises, such as the squat are considered closed chain exercises. In contrast to open chain exercise, closed chain exercises keep your foot in a fixed position. This creates compression forces, which enhance knee stability.
Standing Exercises for Balance
Standing exercises are often used for sport-specific balance training and for for the rehabilitation of a sprained ankle. They are performed by standing on one leg. The exercises can be advanced by performing them on a balance device or with eyes closed.
Standing Pilates Exercise
Standing Pilates is a recent variation on the Pilates method of exercise. The program was created by Joan Breibart, who is the founder of the Physical Mind Pilates training organization. The program converts some of the traditional Pilates mat exercises into standing exercises, which adds a balance-training component to a traditional Pilates program.
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