Functional fitness conditioning exercises train the muscles for everyday activities safely and efficiently. It refers to exercises that simulate daily movements like standing, bending, reaching, jumping, twisting, pushing, pulling, squatting, lunging, turning, walking, and running. These exercises improve functional body strength to train the muscles to work together and prepare for daily tasks and chores that individuals do at home, at work, or in sports activities. Strengthening the muscles the same way they are needed for everyday tasks reduces the risk of injury, allowing individuals to go through the day without worrying about straining or pulling something.

Functional Fitness Conditioning

Functional fitness conditioning exercises can be done at home, park, or gym and is an excellent way to combat restlessness and keep the body moving. By training the muscles to work the way they do everyday prepares the body to move optimally and efficiently in various situations. Functional fitness exercises simultaneously utilize upper and lower body muscles to increase core stability and train the whole body. Examples include:

• Push up
• Walking lunge
• Body weight squat

Combining strength training with exercises that mirror the movements of daily life increase overall strength and improves:

• Balance
• Endurance
• Flexibility
• Mobility

Various gyms or fitness centers may offer functional fitness conditioning classes or incorporate functional fitness into their exercise courses. Exercise equipment can include:

• Stability balls
• Slam balls
• Kettlebells
• Cable machines
• Ropes
• Plyometric steps

Primarily using body weight makes this strength training simple and safe for almost anybody. Functional fitness conditioning is laidback, requiring less equipment and intensity. The objective is to develop and strengthen the entire body to handle daily life while minimizing the risk of injury, making it suitable for individuals of all ages and fitness levels.

Benefits

These include benefits for overall health and physical performance.

Everyday life

• Quality of life improves because of the stress relief factor.
• This type of training has been reported to be more enjoyable because the training is for everyday life.

Increased muscle memory

• Builds muscle and core strength and exercises the brain to increase memory.

Increased mobility

• Improves balance
• Coordination
• Flexibility
• Muscle strength
• Agility

Improves balance and posture

• Training and strengthening the muscles to manage/balance weight correctly reduces stress on the body.

Faster injury recovery

• A strengthened body operates at optimal levels that improve repairing and healing capabilities.

It is recommended to check with your doctor before starting any new exercise program, and pregnant women should check with their doctors. A personal trainer, functional medicine, or sports chiropractor can discuss available conditioning options specific to the individual.

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Functional Fitness

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References

Fahlman, Mariane M et al. “Effects of resistance training on functional ability in elderly individuals.” American Journal of health promotion: AJHP vol. 25,4 (2011): 237-43. doi:10.4278/ajhp.081125-QUAN-292

Gerards, Marissa H G, et al. “Perturbation-based balance training to improve balance control and reduce falls in older adults – study protocol for a randomized controlled trial.” BMC geriatrics vol. 21,1 9. 6 Jan. 2021, doi:10.1186/s12877-020-01944-7

Pacheco, Matheus Maia, et al. “Functional vs. Strength training in adults: specific needs define the best intervention.” International Journal of sports physical therapy vol. 8,1 (2013): 34-43.

Pullyblank, Kristin, et al. “Effects of the Strong Hearts, Healthy Communities Intervention on Functional Fitness of Rural Women.” The Journal of rural health: official Journal of the American Rural Health Association and the National Rural Health Care Association vol. 36,1 (2020): 104-110. doi:10.1111/jrh.12361