Functional training exercises have become increasingly popular in the fitness world, but what are functional training exercises? And most importantly, how do they benefit daily life? These exercises are designed to mimic the movements you perform in everyday activities, improving your strength, balance, and flexibility. Sounds good, right?
Unlike traditional training methods that often isolate specific muscle groups, functional training focuses on the body as a whole, enhancing one’s ability to perform various tasks with ease and efficiency. With my help, you’ll find out everything you need to know about functional training.
The Importance of Functional Training
Functional training exercises are essential because they prepare your body for real-life movements. Whether you’re lifting a bag of food shopping, climbing stairs, or playing with your kids, functional exercises help you perform these tasks more efficiently and safely. By incorporating movements that engage multiple muscle groups simultaneously, functional training enhances coordination, stability, and overall body strength.
What Are Functional Training Exercises?
Functional training exercises involve movements that replicate the activities you do daily. These exercises typically use your body weight or simple equipment such as kettlebells and resistance bands. Let’s take a look at some of the most effective functional training exercises that can make a significant difference in your daily life.
Squats
Squats are a fundamental functional exercise that targets the lower body, including the quads, hamstrings, glutes, and calves. This movement mimics sitting down and standing up, which is something we do numerous times each day.
Lunges
Lunges are excellent if you’re looking to improve your balance and want to strengthen your legs and glutes. They also mimic the action of walking or climbing stairs, which increases your mobility.
Deadlifts
Deadlifts are another key functional exercise, focusing on the posterior, including the hamstrings, glutes, and lower back. This movement simulates bending down to pick something up, another action we perform daily.
Push-Ups
Push-ups are a versatile exercise that works your chest, shoulders, triceps, and core. This movement mimics the action of pushing yourself up from the ground or any other surface.
Planks
Planks are excellent for core strength and stability. A strong core is essential for almost every movement you make throughout the day. But don’t worry—you shouldn’t expect to do a successful plank straight away. Instead, you’ll need to build up your strength and stamina for this.
Incorporating Equipment into Functional Training
While bodyweight exercises are highly effective, incorporating equipment like kettlebells and resistance bands can add variety and intensity to your workouts. Here’s how you can use these tools in your functional training routine:
Kettle Bell Swings
Kettlebell swings are a dynamic exercise that targets your hips, glutes, hamstrings, and core. This movement mimics the action of lifting and carrying heavy objects. To perform a kettlebell swing:
- Stand with your feet slightly wider than shoulder-width apart, holding the kettlebell with both hands.
- Hinge at your hips and swing the kettlebell back between your legs.
- Thrust your hips forward to swing the kettlebell up to shoulder height, keeping your arms straight.
Resistance Band Rows
If you’re looking to add resistance to your workouts without the need for heavy weights, then resistance bands are the perfect solution. Resistance band rows strengthen your back, shoulders, and biceps, mimicking the action of pulling something towards you. To perform a resistance band row:
- Secure the resistance band to a sturdy anchor point.
- Hold the handles and step back until there’s tension in the band.
- Pull the handles towards your torso, squeezing your shoulder blades together.
Online PT Sessions for Functional Training
If you’re keen to incorporate functional training into your workout regime but struggle to fit a gym visit into your schedule, you should consider online fitness classes. Online gym sessions have become a convenient way to incorporate functional training into your routine.
Online personal trainers can provide tailored workouts, demonstrations, and real-time feedback, ensuring you perform exercises correctly and safely. Whether you’re a beginner or an experienced athlete, online fitness classes offer flexibility and expert guidance to help you achieve your fitness goals.
Benefits of Functional Training
Now we know what functional training is and the types of exercises it consists of, it is time to look at the benefits it offers:
Improved Strength and Muscle Tone
Functional training enhances overall strength and muscle tone by engaging multiple muscle groups simultaneously. This leads to more balanced muscle development and improved physical performance.
Enhanced Balance and Coordination
Many functional exercises require stability and coordination, which can help improve your balance and prevent falls or injuries in daily life.
Increased Flexibility
Functional training often involves a full range of motion, helping to improve flexibility and joint mobility. This can make everyday movements easier and reduce the risk of injuries. This end goal is a common motivation for individuals adding functional training to their exercise plan.
Greater Efficiency in Daily Activities
Functional training prepares your body for the physical demands of daily life, making everyday tasks easier and more efficient. Whether you’re lifting, carrying, bending, or reaching, functional training ensures you’re ready for it all.
So, what are functional training exercises? They are movements that mimic the actions you perform in daily life, designed to improve your overall strength, balance, and flexibility. Find out more about how my classes at Angelica PT can help you with my range of free trial workout classes.
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