The latest fitness trends seem to have one goal in common - function. Whether you’re attending a boot camp class or competing in an adventure race, today’s focus is all about accomplishing work as opposed to isolating single muscle groups to make them bulkier.
This week, I’ll discuss the pros and cons of functional training styles and introduce an exercise designed to help you transition from old school to new school.
As someone who has seen fitness trends come and go over two decades, I can appreciate the difference between a sound fitness program (Pilates) and a quick-fix money-making scheme (so many to choose from). Most of the time, the best ideas center on basic biomechanics and exercise physiology as opposed to pharmaceuticals or as-seen-on-TV fitness equipment.
Today’s latest fitness craze of work-based functional training is no exception. Most of these programs are designed to give the exerciser a feeling of accomplishment at the end of the workout. I like that. There’s a certain je ne sais quoi that comes along with moving your body, as opposed to moving a piece of iron. If that simple satisfaction is the difference between a client performing a workout and skipping, I’ll take it every time.
But today’s work-based training methods assume a baseline fitness level, so it’s important that you start very slowly. You don’t want to jump off the couch and into a military-style workout without doing a little preparation.
My advice? First just watch the workout. Go online and do some research on Crossfit, boot camp classes or functional training routines. You’ll see a huge variety of intensities and styles, but you should begin to get a sense of what these workouts entail.
Once you’ve done your homework, start with some simple intervals, pairing vigorous activities and short rest periods. This will help build your endurance without much suffering. For example, you might pair a quarter-mile jog with 10 pushups, and then 10 squat jumps. Insert one-minute rest intervals in between those three activities and - voila! You’ve got your own work-based training routine.
This week’s exercise is a nice variation on the traditional shoulder raise because it includes a secondary movement that’s more “functional” in nature. If you’ve got an active imagination, the Shoulder Raise and Shrug may even remind you of yardwork.
Stand holding a pair of dumbbells with your feet shoulder-width apart.
Let the dumbbells hang at arm’s length next to your sides, your palms toward your body.
Without bending your elbows, raise your arms until they’re parallel to the floor, keeping them at a 30-degree angle to your body (so that they form a “V”).
At the top of the movement, shrug your shoulders.
Pause, then reverse the movement to return to the start. Repeat.
On its face, this exercise might seem ill-suited to a work-based routine. But try switching out the dumbbells with suitcases, buckets of sand, or even a milk jug and you’ll see you’ve got a great exercise to help prepare you for the rigors of daily life. Enjoy!
Matt Parrott has a doctorate in education (sport studies) and a master’s in kinesiology and is certified by the American College of Sports Medicine.
ActiveStyle, Pages 28 on 04/21/2014