Don't Know Where or How to Start Working Out?

If you don't know what functional movement is or why it is a great place to start in the gym, keep reading. Functional movements are exercises or physical movements that mimic or simulate real-world activities. They involve multiple muscle groups and joints, working together to perform a specific movement pattern that we commonly encounter in our daily lives. These movements are often dynamic and require a combination of strength, stability, flexibility, and coordination.

Functional movements are designed to improve your body's ability to function optimally in various situations and activities, such as lifting objects, carrying groceries, climbing stairs, pushing or pulling heavy items, bending down to pick something up, or even playing sports. They focus on improving overall movement patterns rather than isolating specific muscles.

The concept of functional movements is rooted in the idea that training movements that resemble real-life actions can have a direct impact on enhancing your physical performance, improving everyday functionality, and reducing the risk of injuries. By incorporating functional movements into your workout routine, you can develop strength, stability, mobility, and balance that directly transfer to your daily activities, making them easier and more efficient.

Some common examples of functional movements include squats, lunges, deadlifts, pushing and pulling exercises, twisting or rotating movements, and locomotion activities like walking, running, or climbing. These movements engage multiple muscle groups simultaneously, promoting better coordination and synergy between different parts of your body.

By focusing on functional movements, you're not only building strength and improving your physical fitness but also enhancing your overall quality of life. Whether you're an athlete looking to enhance sports performance or someone seeking to improve everyday functionality, incorporating functional movements into your exercise routine can have tremendous benefits.

Remember, functional movements are about moving the way your body was designed to move and preparing yourself for the activities and challenges you encounter in your daily life. So, embrace functional fitness and unlock your body's full potential!

1. Locomotion: Locomotion refers to our ability to move from one place to another. While walking is the most basic form of locomotion, incorporating variations like jogging, running, and skipping adds versatility to your training. A simple exercise to improve locomotion is brisk walking or light jogging for 20-30 minutes a day.

2. Squat: The squat is a fundamental movement that targets the lower body, particularly the

muscles of the hips, thighs, and glutes. It mimics the action of sitting down and standing up. To perform a squat, stand with your feet shoulder-width apart, lower your body by bending your knees and pushing your hips back, and then return to the starting position. Aim for 3 sets of 10-12 squats.

1. Lunge: Lunges are excellent for improving lower body strength, balance, and stability. They work the muscles of the legs, including the quadriceps, hamstrings, and glutes. Start by standing with your feet hip-width apart, step one foot forward, and lower your body until both knees are at 90-degree angles. Push back to the starting position and repeat with the other leg. Perform 2 sets of 12 lunges on each leg.

2. Hinge: The hinge movement pattern involves hip flexion and extension, targeting the posterior

chain, including the glutes, hamstrings, and lower back. A classic hinge exercise is the Romanian deadlift (RDL). Stand with feet hip-width apart, hold a barbell or dumbbells in front of your thighs, hinge at the hips while keeping a slight bend in your knees, and lower the weights towards your shins. Return to the starting position by driving your hips forward. Complete 3 sets of 8-10 RDLs.

1. Push: Pushing exercises focus on the upper body, primarily the chest, shoulders, and triceps. A basic push exercise is the push-up. Start in a high plank position, hands slightly wider than shoulder-width apart, lower your body by bending your elbows, and then push back up to the starting position. Perform 3 sets of 10-12 push-ups.

2. Pull: Pulling movements work the muscles of the back, biceps, and forearms. One of the most effective pull exercises is the bent-over row. Stand with your feet shoulder-width apart, hinge forward at the hips while keeping your back flat, hold a barbell or dumbbells with an overhand grip, and pull the weight towards your chest by squeezing your shoulder blades together. Complete 3 sets of 8-10 bent-over rows.

3. Rotate: Rotational movements engage the core muscles and enhance stability and coordination. An example of a rotational exercise is the Russian twist. Sit on the floor with your knees bent and feet flat, lean back slightly while maintaining a straight back, clasp your hands together and rotate your torso from side to side, tapping the ground on each side. Aim for 2 sets of 20 Russian twists.

Training these movements are crucial for real-world functionality. They improve everyday activities like lifting, carrying, reaching, and bending, making your daily tasks easier and reducing the risk of injury. By incorporating these movements into your workouts, you'll build a strong foundation for overall fitness and unlock your body's full potential.

So, next time you hit the gym or exercise at home, remember to include exercises that cover locomotion, squatting, lunging, hinging, pushing, pulling, and rotating. Mix and match them to create a full-body workout that challenges your muscles and enhances your overall performance. Keep moving, stay motivated, and embrace the power of functional fitness!