What Is Functional Strength Training?

It’s recommended for optimal health that adults work out for at least 30 minutes each day.

Despite this, only 5% of adults get the amount of exercise they need to live a healthy and happy life.

Do you work out regularly? If not, it’s time to start. Functional strength training is one of the best ways to keep in shape and make everyday tasks easier.

Do you want to learn more about functional strength training? Read on to learn what it is and the benefits that come from practicing it.

What Is Functional Training?

Functional training is a term that describes any exercise that helps you to perform life’s everyday activities with ease. The exercises target multiple muscle groups at a time, if not the entire body, leading to a strong core and optimal balance.

Functional training is a great workout to incorporate into your exercise and weight lifting routine in order to reduce your risk of injury both now and as you age.

Examples of Functional Exercises

Now that you have a basic overview of what functional training is let’s talk about some exercises that fall into this category. Many of these exercises can be done at home, but going to a fitness center and getting a personal training session to make sure you have the right form when you begin is a great idea.

Here are some exercises to try:

  • Glute bridges
  • Squats
  • Pushups
  • Lateral lunges
  • Planks
  • Deadlifts
  • Dumbbell rows
  • Goblet squats
  • Romanian deadlifts
  • Burpees

All ten of these exercises are functional moves that are great for people at any fitness level.

However, remember to ask for help from a personal trainer if you’re unfamiliar with any of these exercises and want to be sure that you’re doing them correctly. They can also help you explore other exercises to try and put together a routine that works your entire body efficiently.

Benefits of Functional Training

Because functional training mimics the movements of real-life activities, it helps better equip you for any situation that might come up.

Taking the stairs, running, jumping, bending over, reaching, carrying groceries, and more is made easier and less likely to cause injury when functional training is a regular part of your workout routine.

As you get older, you begin to lose around 5% of your muscle mass every 10 years. Along with this, your balance and agility suffer too. Practicing functional strength training can help you to:

  • Be stronger
  • Become more flexible
  • Maintain agility
  • Build and maintain muscle mass
  • Become less injury-prone

Taking time to work functional training into your routine can have a hugely positive impact on your health.

Start Functional Strength Training Today

This article walked you through what functional strength training is and why exactly it’s so beneficial to begin doing it right away. Whether you’re 15 or 55, functional training can help you to get through the tasks of your day-to-day life with ease and greatly reduce your risk of injury along the way.

If you’re interested in learning more about crafting an effective and personalized workout routine, please don’t hesitate to contact us today for more information.

What Are the Benefits of Group Fitness Training?

Sportsmen and Sportswomen Lifting Weights at Gym

Are you trying to get fit this winter? Many people start to slack during the colder months. It’s so hard to get motivated when it’s too cold to get out of bed.

Have you considered fitness classes? Fitness classes are great for keeping yourself on track and learning new things, but are they right for you? Why not give it a shot?

We want to talk about why group fitness training is a great way to get the healthy and strong body that you want. Keep reading so you can finally get the motivation to get to your local “fitness center near me.”

Group Fitness Classes Keep You Accountable

The top benefit of group fitness training is that you’re going to gain a whole group of accountability partners. This means that you’re more likely to continue your workouts instead of giving up early on (or even mid-class).

When you work out alone, it’s easy to lose motivation between sets. You might decide that you’re ready to stop halfway through your session. While it’s important to listen to your body and understand when enough is enough, it’s also important to know when you can push yourself.

In a group fitness class, you have a whole room full of people (plus an instructor) who are there to keep you going.

You’ll Gain a Community

Alongside an accountability group, you’ll also gain a social community.

Working out can be lonely. If you’re not an experienced exerciser who prefers to go to the gym alone, you might feel intimidated or isolated at the gym. For social people, this is not an ideal situation.

When you find a fitness class that you love, you’re going to be amongst like-minded people with the same goals. You might even make friends with your classmates.

You Can Learn New Things

When you start taking group fitness classes, you’ll learn new exercises that you may never have tried on your own. This will help you make more progress and get a well-rounded and functional workout routine.

Many people feel “stuck” in their current routines. You can run on the treadmill all day and never get the progress that you’re looking for. When you have a trainer in front of you, you’ll do a wide variety of exercises to get you fit.

You Can Go at Your Own Pace (But Still Challenge Yourself)

Group fitness classes may seem scary. What if you’re not as fit as the other people in your class?

This is normal. Everyone has a different “baseline” of fitness. If you’re feeling like you’re going to fall behind, there’s nothing wrong with going at your own pace and staying near the back of the class at first.

That said, we challenge you to try to push yourself when you’re feeling up to it. Go at your own pace, but don’t be afraid of progress.

Is Group Fitness Training Right for You?

Group fitness training is a great option for anyone who’s feeling unmotivated and tired of their current workout routine. When you feel like you need someone to hold you accountable and you’re ready to expand your horizons, start searching for “group workout classes near me” to start a new fitness journey.

If you think it’s time for you to shine, why not join a group fitness class at Ohio Athletic Performance? Get in touch with us to find your perfect class today.

The Power of Choice

Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of  summer… in 2012.

 

And because you’re wearing this very uncomfortable skin that’s not quite your size I am happy to tell you that you are exactly where you chose to be today.

 

I can already hear the objections rising up so let me explain why.

 

You see I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.

 

“Strength does not come from winning. Your struggles develop your strengths.”

-Arnold Schwarzenegger

 

At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.

 

And life goes on.

 

And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.

 

Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.

 

You might think it’s too late (it’s not).

 

You might want to try, but feel that you strayed too far (you haven’t).

 

You have to remember you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.

 

It’s time for a new story. You’re the hero and you’re at the turning point in the movie of your life. So what are you going to do next?You’ve endured hardship, learned tough lessons, and fallen time and time again. Wouldn’t this be a great time for everything to turn around?

 

Maybe you can recruit someone to help you get there, a long lost friend or a wise old mentor. Maybe you need to crank up “Eye of the Tiger” and experience the training it will take to achieve your success.

 

The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.

 

So what are you going to do?

 

[GYM OWNER:] Add a call to action here, like: “Schedule your Free Consult here” with a link.

WOD 4.11

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WOD 4.10

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run

 

  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles

 

  1.  10-9-8-7-6-5-4-3-2-1

Burpees

Situps

 

  1.  12 minute amrap

200m run

15 squats

15 push-ups

 

  1.  7 min burpees

 

  1.   4 rounds

20 squats

15 push-ups

1 v-ups

 

  1.  4 rounds

1 min each

Shuttle run

Lunges

Burpees

1 min rest at the end of each round

 

   

  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups

 

  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees

 

Looking forward to cooler weather and sweatpants,

Kimberly

5 Reasons to get STRONG

Fitness trends come and go and most fall to the wayside for good reason.

Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.

1. Training for strength produces results.

Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

2. “You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

3. Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.

A comprehensive study of strength training has been proven to:

  • Improve motor function
  • Lower resting heart rate
  • Increase stamina
  • Prevent sarcopenia (age related muscle loss)
  • Improve bone mineral density
  • Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.

4. You’ll experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

5. Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

  • Reduce backaches, constipation, bloating and swelling
  • Boosted mood and energy levels
  • Better sleep
  • Prevent excess weight gain
  • Maintain levels of muscle strength and endurance
  • Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

We would love to help you live a healthy strong life. Schedule a Free Consult to learn more.