Functional Strength Workouts That Work and Can Be Performed Wherever You Are
The very nature of workouts lends them to great variation and you will often find that they can differ dramatically from one person to the next, depending on a whole host of factors. Some of these factors encompass variables related to physique type, weight, knowledge, and what equipment is around to use. Many times, people do not vary their exercise programs enough and will inevitably become bored with working out the same way with the same exercises again and again. Over time, people start making up reasons to not exercise. It might be that the treadmill is broken or that all the exercise bikes are being used at that moment.
This article explores different ways in which you can push the boundaries of traditional workouts and incorporate adaptability and versatility into your workouts to better enable you to engage in functional strength training. First off, you should learn about the differences between weight training and cardiovascular exercise - cardio is just any kind of aerobic movement you can make, and weight training just involves lifting any sort of weight. Your functional strength training program should never be determined by the availability of a gym or any piece of exercise equipment. A lot of people spend quite a bit of time thinking about which exercise machine they should buy to use in their houses. They do not realize that equipment is not necessary if one wants to achieve exercise that works. Functional strength training, improved stamina and endurance can all be achieved using your own body weight without any external equipment.
The average person, barring physical handicap, should be able to perform basic body movements such as lunges, squats, push-ups and chin-ups, none of which require any equipment. It has to be said though that there are many people around the world who find themselves struggling to do 5 regular push-ups or touch their toes 10 times. Essentially, the sedentary lifestyles of many people in the modern world have left them unequipped to handle strenuous physical activity, not to mention the slightest bit of exercise.
It is fairly logical that in order to be on the way to becoming more fit, functional strength exercises should be a first priority so one can begin moving their own body weight. Weights are not necessary to incorporate into exercise if a person is unable to perform even one squat by lowering the body to the point where the knees are at a 90 degree angle. Also, keep in mind that there can be issues related to functional strength training when people are recovering from injuries, or merely have spent a long time in a sedentary lifestyle.
People who are involved regularly in sports of any kind will tell you that functional strength exercises are extremely vital to keep the body fit enough to reduce the chances of getting hurt. Incredibly, many people who participate in sports can squat with in excess of 100 kg of weight but they cannot keep their balance when performing a single bodyweight step-up. The reason for this is that step-ups are designed for establishing balance on one leg. If you cannot keep your balance when standing on one leg for a bit of time, you are very much at risk of getting hurt when you go to participate in any activity.
As such, functional strength exercises are an essential tool to help you enhance your balance and other vital body movements. Read on for a sample exercise program that comprises various functional strength training circuit exercises that are extremely effective at improving balance and achieving weight loss. As you do functional strength training exercises, you have to keep in mind that you have to focus on form more than anything, and improperly done exercises will do you no good.
Depending on your endurance and strength levels, you can do between three to five sets of thirty to sixty seconds worth of each functional strength training exercise.
1. Burpee Chin-Ups
2. Step Push-Ups
3. Towel Charges
4. Get-Ups
5. Push-Up Holds
6. Wall Holds
The Exercises Explained
Burpee Chin-Ups - Start this functional strength training exercise standing upright, with your hands relaxed and by your sides. Squat until you feel your hands touch the floor, then thrust your legs out behind you, keeping your arms straight to support your body. Then pull your legs forwards until you are in a squatting position again, and jump up to grip the chin-up bar. Using the momentum from your jump, do a single close-grip underhand chin-up then release the bar and repeat everything. If a chin-up bar is not available, you can also perform this functional strength training exercise as a simple burpee exercise without the added chin-ups.
Step Push-Ups - Begin with your body in the plank position with your arms straight, just in front of a step. Making sure your hips stay flat, move your one hand onto the step, followed by the other hand. Then move one hand back down followed by the other. That completes a single repetition of this functional strength training exercise.
Towel Charges - For this functional strength training exercise you will need two towels that you don’t mind dirtying. Get into the plank position with your arms straight, and put each of your feet on top of a towel. Keeping your lower back as straight as possible, slowly slide one knee up to touch your chest, then slide it back behind you. Do the same with your other leg.
Get-Ups - Hold a single dumbbell above your head and lie down flat on the floor. Keeping the dumbbell above your head at all times, bend your knees and get them under your body so you can bring yourself up into a squatting position. From your squatting position push yourself up until you are standing straight, then sink back down into a squat and back to you beginning position. That completes a single repetition of this functional strength training exercise.
Push-Up Holds - Begin in the plank position with your arms straight, then lower your body in a regular push-up. Hold your body in this position for whatever amount of time you stipulate for yourself, then push yourself back up to your starting position. If you find that you are unable to hold the push-up for the set amount of time, push yourself back up and recover instead of letting yourself fall to the ground.
Wall Holds - The starting position for this functional strength training exercise is essentially the plank position with your arms straight, only your feet are placed flat against a wall. This means that your arms will be supporting most of your weight. Hold your body in this position for the set amount of time or as long as you can, before returning back to the regular plank position.
Leave a Reply
You must be logged in to post a comment.