Functional Fitness

Maybe you’ve been around the fitness world a while, so you are familiar with functional fitness and the every day impact it has on your training program and lifestyle. Or maybe you’re new and you’ve seen functional workouts, but wonder what they are and whether or not you should do them. Functional fitness is derived from the 7 functional movements, which are 1. push, 2. pull, 3. squat, 4. lunge, 5. hinge, 6. rotation, and 7. gait.

The concept is simple - functional fitness is exercise that readies/optimizes your body for every day life by utilizing movements that are constantly and repetitively performed. There are many ways that functional fitness can improve daily life, for example squatting to help the ability to stand up from a chair. Functional fitness is for everyone, and can be done with or without weight, making it versatile and adaptable.

7 Benefits of functional fitness:

  1. Improves movement patterns and flexibility

  2. Increases range of motion; improves coordination and mobility

  3. Improves movement efficiency

  4. Burns fat and increases lean muscle mass

  5. Increases endurance

  6. Improves aerobic capacity

  7. Reduces risk of injury

Unlike CrossFit or Powerlifting, functional fitness is much more laid back in terms of intensity. Anyone can do it, making it easy for people of all ages and abilities to build strength and endurance. Because you can perform most exercises with body weight, it’s simple and safe for almost everyone (individuals with prior injuries or risk factors should always check with a physician before beginning a new exercise regimen).

Examples of functional exercises include:

  1. Push ups

  2. Bodyweight squats, jump squats

  3. Lunges, walking lunges

  4. Jumping jacks

  5. Pull ups

  6. Mountain climbers

  7. Burpees

Even if you aren’t “into” the gym and exercise, regularly performing and challenging these movement patterns will help ensure that your musculoskeletal system maintains integrity for the long haul. Keeping your functional system primed for performance will also keep injuries at bay and increase bone density and lean muscle mass, which equals longevity! These types of exercises are easy to do from home, and there are plenty of resources available if you need help figuring out what to do.

Katelyn Romanowych