Functional Fitness Training and Exercises
Functional Fitness is a type of exercise that trains your body for real-life activities by mimicking natural movement patterns like pushing, pulling, rotating, hinging, lunging, and squatting.
The goal of Functional Fitness is to improve overall strength, stability/balance, coordination, and mobility, which can help with everyday tasks, athletic performance, and injury prevention.
There are seven basic movements the human body can perform, and all other exercises are merely variations of these seven: Pushing, Pulling, Rotating, Locomotion, Hinging, Squatting, and Lunging.
Functional training uses these 7 essential movement patterns with the compound movement of muscles and joints.
3 Core Principals of Functional Fitness Training and Exercises
Each principal represents a critical aspect of functional fitness, contributing to overall strength, mobility, and coordination.
1. Functional Fitness Exercises Mirror Real Life:
Functional Fitness Exercises are designed to be like the movements you perform every day, such as carrying groceries, lifting objects, or climbing stairs.
2. Three-Dimensional Movements:
the holistic, multi-directional nature of Functional Fitness Exercises, where compound actions are performed across multiple planes, builds better stability, coordination, and injury resilience. The 3D Movements of Functional Fitness Training
3. Functional Fitness Training Reflects 7 Fundamental Human Movements:
Pushing Movements
involve pushing weight away from the body or pushing the body away from a surface. These actions are fundamental for building upper body strength and stability. Pushing movements are integral for daily activities such as pushing a door open, lifting objects overhead, or even getting up from a lying position.
Pulling Movements
are the opposite of pressing; they involve drawing weight towards the body or pulling the body towards an object. These movements are crucial for developing a balanced upper body and improving posture. Pulling movements are vital for tasks like lifting groceries, pulling open a heavy door, or climbing.
Rotational Movements
involve twisting the torso, which is crucial for a strong and flexible core. These movements enhance overall stability and coordination. Rotation is fundamental for actions such as turning to look behind you, swinging a bat, or reaching across your body.
Locomotion Movements
encompass movements that propel the body from one place to another, such as walking, running, or jumping. These movements are critical for cardiovascular health, endurance, and overall mobility. Locomotion is the essence of daily activities, enabling us to move through our environments efficiently and effectively.
Hinge Movements
involve pushing the hips back, like bending over to pick something up.
Squatting Movements
encompass movements related to your ability to sit down and stand up.
Lunge Movements
include those movements related to you ability to step forward, backward, or sideways
Summary: Strength, Stability, and Mobility.
Increased strength and stability:
Functional Fitness Training strengthens the muscles and stabilizers needed for daily activities.
Improved coordination and mobility:
Functional Fitness Exercises enhance your body's ability to move efficiently and with a greater range of motion.
Injury prevention:
By identifying and correcting movement deficits, Functional Fitness Training can help reduce the risk of injury.
Greater energy efficiency:
Functional Fitness Training makes everyday movements feel easier and less strenuous.
Integrating Functional Fitness Training into Your Life
Whether you’re an athlete, a weekend warrior, or someone looking to improve everyday movements, Functional Fitness Training provides a solid foundation for optimal physical performance.