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By: by Amino Science
While some individuals truly look forward to working out, many others make time for exercise because of the benefits it brings them. The goal, in this case, is to use exercise to maintain or enhance the overall quality of life. If that resonates with you, and you've yet to try functional fitness exercises, it's time to remedy that.
Functional fitness is an approach to physical activity that's focused on developing the muscles involved in everyday activities. Functional fitness has become a trending catchphrase in the performance training and fitness arenas—and for good reason! This training approach can help you progress toward key health and fitness goals while keeping you strong, flexible, and injury-resistant as you move through your daily activities.
Functional fitness is designed to train your muscles to work together for daily tasks, such as carrying groceries, climbing stairs, bending over to pick up your child, or catching your balance when you accidentally trip. The squat is a classic example of a functional movement since it engages the muscles required to stand up from a chair. By focusing on common movements that work your muscles in the same way everyday activities do, you optimize your body's ability to perform in real-life scenarios.
Functional fitness exercises require you to use numerous muscles in both the upper body and lower body at the same time, which not only builds overall strength but core strength as well. Typical resistance workouts workouts like weight training or even other types of strength training tend to isolate muscle groups and train them with single linear movements. Bicep curls, for example, strengthen your arms. Likewise, workouts performed on gym machines, like leg presses, can increase your muscular strength but don't challenge your balance. A functional exercise such as a push-up, on the other hand, uses several muscle groups at once while strengthening your core. According to the American College of Sports Medicine, functional fitness training helps minimize declines in strength, coordination, and balance.
Functional fitness workouts also develop awareness, body control, and balance. Anybody can benefit from this type of training. Functional fitness keeps non-athletes flexible, strong, and ready for the movements life throws at them. Competitive athletes need to do sport-specific training, but they can also benefit by incorporating a variety of functional fitness exercises into their training program.
Functional fitness differs from other training programs in that its primary function is as a full-body workout.
Many functional fitness exercises use only your own body weight for resistance. "Comprehensive physical movements found in activities such as tai chi and yoga involve varying combinations of resistance and flexibility training that can help build functional fitness," states a resource provided by the Mayo Clinic.
Some functional training exercises that use your body weight include:
Easy functional fitness movements like multi-directional lunges and core stability exercises can help prepare your body for common activities, such as vacuuming and gardening.
Many functional fitness exercises can be done at home. Even if you choose to incorporate equipment to increase the challenge, many individuals have the space to try, say, a medicine ball workout without having to pay for a gym membership. That said, depending on your current fitness level, it may be beneficial to enroll in a functional fitness class or boot camp so an instructor can teach you the proper form for each type of exercise.
Within the general premise of functional fitness, there's a wealth of variety and adaptability. For some, the top priority might be building muscle strength. For others, particularly older adults or individuals with pre-existing conditions, the main goal might be the decreased risk of injury.
That said, regardless of your specific goals, a well-composed functional fitness workout should work your muscle groups from head to toe. We've included detailed progressions for some classic and highly effective functional fitness bodyweight exercises that are suitable for beginners yet challenging for individuals of all fitness levels. Running through the following exercises will provide an effective and, hopefully, enjoyable functional fitness workout.
An exercise that Jay Cardiello, a strength coach who trains professional athletes and entertainers, relies on goes by the moniker caterpillar walkout. To perform this movement, use the following progression:
The get-up, a variation of a classic weight-lifting exercise called the Turkish get-up, is another great functional fitness movement that works multiple muscle groups. To try a get-up, use the following progression:
Don't let the aggressive-sounding chop-squat intimidate you. This functional fitness exercise allows you to work your upper and lower body in tandem while also engaging your core. To perform this movement, use the following progression:
This variation of a plank, the uni-plank lift, can be quite challenging, but celebrity trainer Tracy Anderson recommends it as an effective way to target your upper back, chest, sides, glutes, and core—phew! To perform this movement, use the following progression:
Last but certainly not least, it's time to tackle the humble yet oh-so-mighty step-up, which will improve your balance while exerting your legs, glutes, and core. This move does require some equipment, specifically, an elevated surface such as a stable box, step, or bench. If you're new to step-ups, be sure to choose a box, step, or bench that's lower than you think you can manage. To perform this movement, use the following progression:
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