Functional Fitness and How to Do It Properly
Anyone who has followed the fitness industry recently has probably been inundated with the phrase "Functional Fitness." Sadly, I have seen so many creators, influencers, and trainers, many of whom I admire, use that phrase as a way to sell you on their new app or workout routine that may or may not have anything to do with functional fitness.
A study on fitness trends by the Cleveland Clinic found that 68% of respondents said they are more aware of their health now than before the pandemic, and that number is even higher for younger adults (18-34 years of age). What this tells me is that there is an overall desire to be healthy and to have that health be beneficial in everyday life. Previously, the focus for so many people in the gym has been developing isolated muscles or improving aesthetics rather than improving overall physical function, and thus we have the rise of functional fitness.
First of all, let's be clear on what functional fitness is and what it isn't. At its core, functional fitness refers to a type of exercise that focuses on improving your overall ability to perform everyday activities efficiently and safely. A common move in this category could be a farmer's carry (or farmer's walk). This move is simply carrying two weights, usually dumbbells or kettlebells, for a certain distance. While you may have never done a farmer's carry in the gym, you have most likely carried two grocery bags home from the store or two suitcases to your car – it's the same move!
The purpose of functional training is to find an everyday activity and mimic it in the gym to get better at it, not necessarily to build muscle, lose weight, or get a 'pump' while doing it. Most traditional exercises in a gym setting are designed to build strength, like the classic bench press, but unless you regularly find yourself flat on your back under heavy logs, this move is not exactly functional in your everyday life. A functional move should ideally work on at least two of the following: strength, mobility, flexibility, balance, or cardiovascular endurance.
In order to get the most out of these functional moves, you need to know what equipment to use and what not to use. Some great functional fitness tools include kettlebells, resistance bands, medicine balls or sandbags, balance trainers, and suspension trainers.
Kettlebells: It's pretty easy to see how these mimic carrying any sort of bag or item where the handle is on the outside of the main weight, like a piece of luggage. These are great for working on strength, mobility, and cardiovascular endurance.
Resistance Bands: The key here is that the resistance is variable. There are times when the more you do something, the harder it gets, like when you are manually inflating something like a tire or tightening a screw – the difficulty changes as you complete the task. Resistance bands are perfect for strength, mobility, and flexibility.
Sandbags and Medicine Balls: Not everything in life comes with an easy handle or weight that is evenly distributed. Medicine balls and sandbags are great for improving grip strength and dealing with weight that will shift around on you as you carry it. They can also be used for overall strength, balance, and cardiovascular endurance.
Balance Trainers: The number of injuries resulting from a slip, trip, or fall is staggering, and being prepared for uneven or difficult surfaces like wet grass, sand, or a loose step can be the difference between an embarrassing moment and a serious situation. As the name suggests, balance trainers are great for balance and core strength.
Suspension Trainers: Using your bodyweight at various angles to mimic pushing up from the ground, pulling yourself up from the ground, or lowering yourself down with minimal support can be harder than you think. If you have ever chased a kid around a playground jungle gym, you know that manipulating your body in various angles is a workout! Suspension trainers are an all-in-one piece of equipment that can help you focus on strength, balance, mobility, flexibility, and even some cardio if you use them as part of a circuit.
Unfortunately, so many online trainers use the phrase "functional fitness" in front of a move that just looks weird, new, or unique to convince you that the move is somehow important to your day-to-day life. If you see a move that involves contorting your body into a position that you would never naturally be in, it's not functional!
Keep in mind that what may be a functional move for you may not be a functional move for someone else, and vice versa. As always, if you are looking to improve your performance in daily activities or want to do something more easily, without pain, or with greater efficiency, reach out to a personal trainer for advice.
