Are You Functionally Strong?
I can do one pullup…because when in real life are you going to have to do more than one? Even if you’re hanging off a cliff, you just have to get up there the one time. It’s not like you’re going to get up there and be like ‘you know what, I’m going back down a couple more times.’ – Comedian, Tommy Ryman
What moves do you do in real life? Hopefully you’re not frequently hanging off a cliff, but maybe you lift up your toddler to carry on your hip; reach up on your tiptoes for that must-have item on a high shelf; carry groceries up three flights of stairs; or help a friend move into their new apartment. Squatting, lifting, carrying, balancing; these are all functional movements.
Training for functional movements can get you stronger in the gym and faster for that upcoming race. But the beauty of functional training is that it also trains your body for activities of daily life while reducing your risk for injury. Without proper flexibility and core strength you can only improve so much before limited range of motion, or a weak core, inhibit your growth. This is why it’s important to focus on all the core tenets of a quality integrative training regimen. This includes flexibility, core, balance, strength/resistance, cardio, plyometrics and speed/agility/quickness training. Integrate these aspects into your workouts and you will become functionally strong!
Flexibility. Unless you’re a dancer or yogi, you probably don’t pay as much attention to flexibility training as you should. Tight muscles not only restrict your range of motion through a particular movement, they can also bring joints out of alignment all along the kinetic chain. This becomes a perfect storm setting you up for injury.
Not sure where to start? Try a beginner yoga class, ask a fit friend what they do, enlist a personal trainer for some guidance, or even look up some “How To” videos.
Core. The core is your foundation of strength. If your body was a house, your core would be the poured concrete stabilizing the entire structure. What exactly IS the core? Everyone is familiar with the abdominal region – rectus abdominis (the enviable six pack), internal and external obliques (where we try to widdle away our love handles) and transverse abdominis (deep muscles that act as a corset). But did you know that back muscles – such as the erectors along your spine, the quadratus lumborum of your lower back, and the infamous “lats” that create a V taper – are all part of your core. And those thighs? Yep, they are part of your core too – hip flexors, quads, hamstrings and even part of your glutes. Whew, that’s a lot of muscles to focus on for core work!
Not sure where to start? Start simple! When done correctly, simple crunches can be very effective. Make sure each rep is done with purpose and concentration. Progress from there. No need to start complicated (unless you have gymnastic-like core strength and are looking for a challenge). This is where a personal trainer can be invaluable to help you understand correct progression and regression of exercises to get the most out of your workouts.
Balance. Many people think balance is something you lose as you get older. In reality, it is only lost because it’s never challenged! When was the last time you ran on the rocks along this beautiful Maine coast? Or went trail running or hiking up uneven terrain (hello, Katahdin!)? Maybe your answer is, “Never, what are you crazy?” But, when was the last time you tripped over something, or accidentally banged into something, or someone? Balance is vital here as well. As you age, everyday balance training becomes less frequent, and your risk of falls and injuries rise dramatically. It doesn’t matter what your age, balance training will improve, well, balance! It will also improve your recreational activities like walking, running and hiking; and any sports specific activities you participate in.
Don’t know where to start? Balance and core are very similar here. Start small and progress to more challenging moves. Start with balancing on one leg while brushing your teeth. Then progress to single leg balance while raising your leg to the front, side and behind you. Progress even further by putting your upper body through a range of motion, like reaching toward your feet while balancing on one leg. Balance training can be simple, fun and effective.
Resistance and Cardio. This is the bread and butter of most people’s training. Does this sound like you? You hop on the treadmill, elliptical or bike for 30-60 minutes; go through a simple routine of machines or free weights, and then call it a day. Maybe you do cardio one day and weights the next, but the simplicity is still there. Core and balance training works well starting out simple, but resistance and cardio is where you really want to start mixing it up! Your body wants to adapt quickly to its demands. Running at the same pace, for the same amount of time/distance, on the same incline; using the same weights, doing the same exercises, in the same sequence, and on the same days becomes your homeostasis. Your body thinks “Great, I don’t need to change a thing here!” This translates into that frustrating plateau we have all struggled with.
Don’t know where to start? Do intervals on the treadmill – 30 second intervals alternating between your normal pace and 1.0mph faster, for example. Change the order of your current weight workout – change a full body workout to back-to-back leg exercises to start, then two chest exercises and two back exercises. Pick up a reputable fitness magazine for tips, ideas or pre-made workouts. Go to the gym with a fit friend and do his or her workout. Or hire a personal trainer for guidance and assistance in creating a program to challenge you.
Plyometrics and SAQ Training. Speaking of challenging you, this type of training isn’t just for the elite athletes, but you do want to have the basics nailed down (flexibility, core, balance, strength and endurance) before incorporating these into a consistent schedule. Plyometrics, or plyo, is essentially jump training. Sports examples include the long jump, basketball (jumping to take a shot), and football (jumping up to catch the pass). SAQ, speed/agility/quickness, training is exactly as it sounds. Sports examples include sprinting, football (weaving in and out of linemen trying to tackle you), and baseball (reactionary time is critical here). These training techniques are also fantastic to add to any training for mud runs and other obstacle course events. Even if you don’t play sports recreationally, and you’re not interested in obstacles courses, plyometrics and SAQ training can help in your daily life as well. They will build strength, increase reaction time (jumping out of the way of something) and improve agility (catching yourself if you slip on ice).
Don’t know where to start? Start easy! Add jump squats to your leg day, add sprints to your treadmill/running workout, and use that agility ladder in your gym. If you don’t work with a sports team, ask your local gym or personal trainer to show you some exercises and proper form to start adding to your growing library of workouts.
A library isn’t just for books! The more exercises and workout ideas you have in your “library,” the easier it will be to create a workout. Aim to change at least one workout from your normal routine each week. Mixing it up while incorporating all the key tenets of an integrative exercise program will put you on track to becoming functionally strong.
Happy Workout!