TRAIN FOR LIFE
FUNCTIONAL FITNESS EXERCISE
All of these exercises involve using several muscle groups at once. This is how our body functions in everyday life. These exercises engage several joints in one movement, again, this is how our body works in everyday life. All these exercises strengthen the entire body. The strength that is essential to living an independent lifestyle.
Squats enhance functional fitness because as they parallel movements such as bending over to pick something up, leaning forward to lift a heavy object, or sitting down and getting up from a chair.
Squats are a high-risk exercise and must be performed with caution. If you have lower-back or knee problems, you may not be able to do squats. To try them, do the exercise as described but don’t lower your body quite as far. If your Achilles' tendons are tight, the same limited range of motion applies.
STARTING POSITION
Step under the bar and place the bar across your upper trapezius muscles. Stand with your feet hip-width apart, toes pointing straight ahead. Knees should be relaxed, not locked, your back straight (allowing only for the natural curve of your spine), and your chin level. Look up with your eyes only.
MOVEMENT
Inhale, lowering your body and tilting your hips back as if you were sitting down in a chair. Go down until your thighs are parallel to the floor (if you’re able to). Your shoulders should never go farther forward than mid-thigh. Then as you exhale straighten your body, pressing your heels into the floor and squeezing your buttocks as you do so.
NOTES:
Don’t allow your knees to come together.
Keep your feet flat on the floor throughout the exercise.
Strive for controlled, even movements.
2. DIPS
Dips enhance functional fitness in that they match the movement patterns of climbing stairs, walking up a steep hill or climbing into, or onto, something that’s high off the ground. If you have knee problems, you may not be able to do this exercise. To try–just don’t lower your back knee as far as described below.
STARTING POSITION
Step under the bar and place the bar across your upper traps, with your feet hip-width apart. Then step forward and place one foot on an elevated surface. You will be on the ball of the back foot, which is extended behind you. Position yourself so that the front knee will be directly over the ankle at the lowest point of the movement. Both feet are pointed straight ahead.
MOVEMENT
Inhale as you lower your body by bending the front knee and pressing the back knee toward the floor. As you exhale, lift your body back to the starting position.
NOTES:
Stay on the ball of the back foot throughout the entire exercise.
Strive for controlled and even movements.
3. REVERSE DIPS
This exercise develops functional fitness because it prepares the body to climb, and it enhances balance and coordination.
If you have knee problems, you may not be able to do this exercise. To try–just don’t lower your front knee as far as described below.
STARTING POSITION
Step under the bar and place it across your upper traps. Place the top of one foot and ankle across a bench that’s positioned behind you. The other leg will be in front of your body. Position this leg so that the knee is directly over the ankle at the lowest point of the exercise.
MOVEMENT
Inhale, and lower your body by bending both your knees. Exhale, and lift back up to the starting position.
NOTES:
Strive for controlled, even movements.
The front foot remains pointed straight ahead throughout the exercise.
4. LUNGES
Lunges are one of the best examples of an exercise that improves functional fitness because they help ready the body for any number of everyday moves. They also enhance agility and balance.
Lunges call for the exerciser to have a great deal of body awareness. If you find your unable to do them, stick with dips until you develop more awareness of your body. Also if you have knee problems do the exercise as described but don’t lower your body quite as far.
STARTING POSITION
Step under the bar and place it across your upper traps. Step back from the rack and stand with your feet hip-width apart. Both feet are pointing straight ahead.
MOVEMENT
Inhale as you lunge forward, simultaneously pressing the back knee toward the floor. Exhale, coming back to the starting position.
NOTES:
Strive for controlled and even movements.
When you step back after each lunge, step into a hip-width stance.
Position yourself so that the lunging knee is directly over the ankle at the lowest point if the movement
5. STEP UPS
Step ups strengthen your legs in such a way that you’re prepared to carry out any task that requires superior leg strength. It’s an especially good exercise for functional sports training as in skiing and hiking.
If you have knee problems make sure the bench your stepping onto is only a few inches off the ground.
STARTING POSITION
Face a flat standard workout bench with a set of dumbbells in your hands, or with a barbell across your traps.
MOVEMENT
Exhale as you step up onto the bench with your right foot, then immediately step up with the left foot. Inhale, and step down (backward) with your right foot, followed by your left.
NOTES:
Strive for controlled and even movements
Always begin your step down on the same foot with which you began the exercise.
If you’re holding dumbbells, don’t allow your arms to swing. Place your entire foot on the bench you’re stepping onto.
Do this exercise slowly to avoid losing your balance and falling.
6. BENCH PRESS
The bench press is the best overall exercise for developing muscle and building strength in the chest area. This exercise strengthens the upper body and conditions the muscles needed for pushing, as in pushing a lawnmower or stroller, lifting and pulling your body upward, as in climbing a ladder. Development in the chest muscles also enhances good posture.
STARTING POSITION
Lie on the bench, with your feet either on the bench of flat on the floor, the bar is over the bridge of your nose, and your hands two and a half to three feet apart. Pull your shoulder blades together, and lift the bar up and out from the rack.
MOVEMENT
Inhale as you slowly lower the bar toward your chest, just over your sternum, as shown in the photo. Exhale as you push the bar up and back in a very slight arc toward the rack. When doing incline and decline presses just lower the bar straight down, and push it straight up.
NOTES
Don’t arch your back.
Don’t lock your elbows at the top of the movement.
Tighten your chest muscles at the top of the movement.
Strive for controlled and even movements.
7. INCLINE FLY
The chest fly exercise is important to do because, in addition to strengthening the chest, it also strengthens the front of the shoulders. This is important because the shoulders are especially prone to injury. The fly is different than other shoulder exercises because, in this movement, the shoulder is working in conjunction with the chest muscles. This is often how the upper body functions in everyday movements.
STARTING POSITION
Lie on the bench, feet flat on the floor, Hold a dumbbell in each hand, palms facing forward or facing each other. Arms are straight up over the chest, elbows are slightly flexed. Pull your shoulder blades together.
MOVEMENT
As you inhale, slowly, open your arms until your hands are approximately two inches below your shoulders. Follow a semicircular path, as if you were hugging a giant tree, back to the starting position. Exhale during the lift.
NOTES
Tighten the chest muscles at the top of the movement.
Don’t arch your back.
Don’t lower your arms any farther than ear height.
Don’t bend your elbows any more than slightly at any point in the lift.
Strive for controlled and even movements
8. STANDARD LAT PULLDOWN
Strong back muscles are essential to living a pain-free independent life. Ask just anyone, and they’ll tell you they have suffered from back pain and distress at some time in their life.
The back muscles are the most used muscles in the body. They along with the abdominal muscles are responsible for our core strength. The back muscles are involved in just about every movement we make. But even more important is the back muscles are constantly being used as stabilizers. We use them when we sit, drive, stand, walk and run. About the only time, they are not being used is when we are lying down.
STARTING POSITION
Take the bar in a medium to wide grip, palms facing forward. Sit on the bench with your knees at a right angle. Elevate your shoulder blades without lifting up your shoulders.
MOVEMENT
Exhale and depress (pull down) your shoulder blades as you slowly pull the bar down toward your upper chest. Your elbows should pull slightly behind your torso. Inhale as you slowly return the bar to the starting position, elevating your shoulder blades at the end of the return.
NOTES
Don’t arch your back.
Keep your knees at a right angle to stabilize your back and hips.
Strive for controlled, even movements.
9. SEATED LOW-PULLEY CABLE ROW
All rowing exercises increase strength in the muscles that enable us to pull, as in moving furniture, starting a lawn mower, or pulling a child in a wagon. Rowing movements also help to condition the shoulder girdle muscles, which are responsible for the integrity of the shoulder joint.
STARTING POSITION
Take the rowing bar in your hands and push back into the starting position. Keep your back straight, chin level, and your shoulders dropped throughout the exercise.
MOVEMENT
Keeping your arms close to your body, exhale and slowly pull the bar toward your sternum. Don’t lean back. As you’re pulling the bar back, pull your shoulder blades together and expand (open up) your chest. Inhale and slowly, without jerking the weight, return to the starting position.
NOTES
Don’t arch your back.
Don’t lean either forward or backward during the exercise.
Keep your arms close to your body.
Bring the bar to your sternum.
Strive for controlled and even movements
10. STRAIGHT LEG DEADLIFT
This exercise works the lower back, buttocks, and back of thighs. It is the best exercise for strengthening these muscles. Deadlifts condition our body for lifting heavy objects, leaning over and picking things up, and any other movement that necessitates bending at the waist.
The deadlift is very valuable for strengthening the lower back, but it can cause injury to that region if performed with too much weight. So start with a lightweight and move up gradually.
STARTING POSITION
Grasp the bar in an overhand position, hands shoulder-width apart, and stand up so you are holding the bar in front of you. Your feet are positioned hip-width apart, knees slightly flexed. The abs should be tight and the pelvis neutral. Keep your back straight and your chin level.
MOVEMENT
Keeping your back flat and your legs almost straight, inhale as you bend over at the waist and lower the bar as close to the floor as you can without bending your knees or rounding your back. You must be able to lower the bar to at least below your knees in order for this exercise to be safe. Exhale, keeping your back completely flat, as you lift your body up to an erect position. The bar should practically drag along the front of your legs.
NOTES
Don’t lean over backward or bend your elbows as you lift your body up.
Keep the bar close to your leg.
Don’t lock your knees and don’t fully bend them, just keep them slightly flexed throughout the exercise.
Strive for controlled and even movements.
11. SHOULDER PRESS
The shoulder press follows the same movement patterns as when we lift something up over our heads. Most people are weak in this movement. This makes the shoulder press critical in preventing injury to the elbows and shoulders.
STARTING POSITION
Sit on a bench. If you don’t have a strong back, use a bench with back support. Hold the bar so it is level with your mouth., palms facing forward. Your hands should grasp the bar just far enough apart so that your forearms form right angles with the bar. Exhale as you press the bar straight up, being careful not to lock your elbows. Inhale as you slowly lower the bar to the starting position.
NOTES
Keep your feet flat on the floor to stabilize your back and hips.
Don’t lock your elbows at the top of the movement.
Strive for controlled and even movements.
12. ABDOMINAL CURL-UP
Appearances aside, abdominal exercises are probably the most important exercises for your physical health. When these muscles are strong, they take some of the workload off the lower back; strong abs help to support the lower back, stabilize your body, and protect your back from injury. Moreover, firm, developed abdominals help to hold the internal organs in place, which in turn also takes the pressure off the lower-back area. They also help keep our posture erect.
STARTING POSITION
Lie on your back, knees bent, feet flat on the floor. Place your hands behind your head, elbows pulled back.
MOVEMENT
Exhale as you slowly lift your shoulders and upper back off the floor as high as you can. Think of your abdominal region as a bellows, and lift as if you were closing these bellows. Inhale as you slowly lower down, opening these bellows back up.
NOTES
Keep your neck straight and still.
Keep your elbows pulled back.
Tighten your abs (bellows) at the top of the movement.
Strive for controlled, even movements.
13. TAIL-BONE LIFT
This is an advanced exercise and should be used with caution by beginners. If you have lower back problems, (not just a weak lower back) avoid doing this exercise.
STARTING POSITION
Lie on your back on a padded flat surface. Extend your legs straight up toward the ceiling.
MOVEMENT
Exhale as you contract your abdominal muscles and lift your tailbone up off the floor. Inhale as you slowly lower your tail-bone back down.
NOTES
Don’t lift your lower back off the bench, just your tail-bone.
Keep your legs perpendicular to the floor.
Strive for controlled, even movements.
All of these exercises involve using several muscle groups at once. This is how our body functions in everyday life. These exercises engage several joints in one movement, again, this is how our body works in everyday life. All these exercises strengthen the entire body. The strength that is essential to living an independent lifestyle.
Squats enhance functional fitness because as they parallel movements such as bending over to pick something up, leaning forward to lift a heavy object, or sitting down and getting up from a chair.
Squats are a high-risk exercise and must be performed with caution. If you have lower-back or knee problems, you may not be able to do squats. To try them, do the exercise as described but don’t lower your body quite as far. If your Achilles' tendons are tight, the same limited range of motion applies.
STARTING POSITION
Step under the bar and place the bar across your upper trapezius muscles. Stand with your feet hip-width apart, toes pointing straight ahead. Knees should be relaxed, not locked, your back straight (allowing only for the natural curve of your spine), and your chin level. Look up with your eyes only.
MOVEMENT
Inhale, lowering your body and tilting your hips back as if you were sitting down in a chair. Go down until your thighs are parallel to the floor (if you’re able to). Your shoulders should never go farther forward than mid-thigh. Then as you exhale straighten your body, pressing your heels into the floor and squeezing your buttocks as you do so.
NOTES:
Don’t allow your knees to come together.
Keep your feet flat on the floor throughout the exercise.
Strive for controlled, even movements.
2. DIPS
Dips enhance functional fitness in that they match the movement patterns of climbing stairs, walking up a steep hill or climbing into, or onto, something that’s high off the ground. If you have knee problems, you may not be able to do this exercise. To try–just don’t lower your back knee as far as described below.
STARTING POSITION
Step under the bar and place the bar across your upper traps, with your feet hip-width apart. Then step forward and place one foot on an elevated surface. You will be on the ball of the back foot, which is extended behind you. Position yourself so that the front knee will be directly over the ankle at the lowest point of the movement. Both feet are pointed straight ahead.
MOVEMENT
Inhale as you lower your body by bending the front knee and pressing the back knee toward the floor. As you exhale, lift your body back to the starting position.
NOTES:
Stay on the ball of the back foot throughout the entire exercise.
Strive for controlled and even movements.
3. REVERSE DIPS
This exercise develops functional fitness because it prepares the body to climb, and it enhances balance and coordination.
If you have knee problems, you may not be able to do this exercise. To try–just don’t lower your front knee as far as described below.
STARTING POSITION
Step under the bar and place it across your upper traps. Place the top of one foot and ankle across a bench that’s positioned behind you. The other leg will be in front of your body. Position this leg so that the knee is directly over the ankle at the lowest point of the exercise.
MOVEMENT
Inhale, and lower your body by bending both your knees. Exhale, and lift back up to the starting position.
NOTES:
Strive for controlled, even movements.
The front foot remains pointed straight ahead throughout the exercise.
4. LUNGES
Lunges are one of the best examples of an exercise that improves functional fitness because they help ready the body for any number of everyday moves. They also enhance agility and balance.
Lunges call for the exerciser to have a great deal of body awareness. If you find your unable to do them, stick with dips until you develop more awareness of your body. Also if you have knee problems do the exercise as described but don’t lower your body quite as far.
STARTING POSITION
Step under the bar and place it across your upper traps. Step back from the rack and stand with your feet hip-width apart. Both feet are pointing straight ahead.
MOVEMENT
Inhale as you lunge forward, simultaneously pressing the back knee toward the floor. Exhale, coming back to the starting position.
NOTES:
Strive for controlled and even movements.
When you step back after each lunge, step into a hip-width stance.
Position yourself so that the lunging knee is directly over the ankle at the lowest point if the movement
5. STEP UPS
Step ups strengthen your legs in such a way that you’re prepared to carry out any task that requires superior leg strength. It’s an especially good exercise for functional sports training as in skiing and hiking.
If you have knee problems make sure the bench your stepping onto is only a few inches off the ground.
STARTING POSITION
Face a flat standard workout bench with a set of dumbbells in your hands, or with a barbell across your traps.
MOVEMENT
Exhale as you step up onto the bench with your right foot, then immediately step up with the left foot. Inhale, and step down (backward) with your right foot, followed by your left.
NOTES:
Strive for controlled and even movements
Always begin your step down on the same foot with which you began the exercise.
If you’re holding dumbbells, don’t allow your arms to swing. Place your entire foot on the bench you’re stepping onto.
Do this exercise slowly to avoid losing your balance and falling.
6. BENCH PRESS
The bench press is the best overall exercise for developing muscle and building strength in the chest area. This exercise strengthens the upper body and conditions the muscles needed for pushing, as in pushing a lawnmower or stroller, lifting and pulling your body upward, as in climbing a ladder. Development in the chest muscles also enhances good posture.
STARTING POSITION
Lie on the bench, with your feet either on the bench of flat on the floor, the bar is over the bridge of your nose, and your hands two and a half to three feet apart. Pull your shoulder blades together, and lift the bar up and out from the rack.
MOVEMENT
Inhale as you slowly lower the bar toward your chest, just over your sternum, as shown in the photo. Exhale as you push the bar up and back in a very slight arc toward the rack. When doing incline and decline presses just lower the bar straight down, and push it straight up.
NOTES
Don’t arch your back.
Don’t lock your elbows at the top of the movement.
Tighten your chest muscles at the top of the movement.
Strive for controlled and even movements.
7. INCLINE FLY
The chest fly exercise is important to do because, in addition to strengthening the chest, it also strengthens the front of the shoulders. This is important because the shoulders are especially prone to injury. The fly is different than other shoulder exercises because, in this movement, the shoulder is working in conjunction with the chest muscles. This is often how the upper body functions in everyday movements.
STARTING POSITION
Lie on the bench, feet flat on the floor, Hold a dumbbell in each hand, palms facing forward or facing each other. Arms are straight up over the chest, elbows are slightly flexed. Pull your shoulder blades together.
MOVEMENT
As you inhale, slowly, open your arms until your hands are approximately two inches below your shoulders. Follow a semicircular path, as if you were hugging a giant tree, back to the starting position. Exhale during the lift.
NOTES
Tighten the chest muscles at the top of the movement.
Don’t arch your back.
Don’t lower your arms any farther than ear height.
Don’t bend your elbows any more than slightly at any point in the lift.
Strive for controlled and even movements
8. STANDARD LAT PULLDOWN
Strong back muscles are essential to living a pain-free independent life. Ask just anyone, and they’ll tell you they have suffered from back pain and distress at some time in their life.
The back muscles are the most used muscles in the body. They along with the abdominal muscles are responsible for our core strength. The back muscles are involved in just about every movement we make. But even more important is the back muscles are constantly being used as stabilizers. We use them when we sit, drive, stand, walk and run. About the only time, they are not being used is when we are lying down.
STARTING POSITION
Take the bar in a medium to wide grip, palms facing forward. Sit on the bench with your knees at a right angle. Elevate your shoulder blades without lifting up your shoulders.
MOVEMENT
Exhale and depress (pull down) your shoulder blades as you slowly pull the bar down toward your upper chest. Your elbows should pull slightly behind your torso. Inhale as you slowly return the bar to the starting position, elevating your shoulder blades at the end of the return.
NOTES
Don’t arch your back.
Keep your knees at a right angle to stabilize your back and hips.
Strive for controlled, even movements.
9. SEATED LOW-PULLEY CABLE ROW
All rowing exercises increase strength in the muscles that enable us to pull, as in moving furniture, starting a lawn mower, or pulling a child in a wagon. Rowing movements also help to condition the shoulder girdle muscles, which are responsible for the integrity of the shoulder joint.
STARTING POSITION
Take the rowing bar in your hands and push back into the starting position. Keep your back straight, chin level, and your shoulders dropped throughout the exercise.
MOVEMENT
Keeping your arms close to your body, exhale and slowly pull the bar toward your sternum. Don’t lean back. As you’re pulling the bar back, pull your shoulder blades together and expand (open up) your chest. Inhale and slowly, without jerking the weight, return to the starting position.
NOTES
Don’t arch your back.
Don’t lean either forward or backward during the exercise.
Keep your arms close to your body.
Bring the bar to your sternum.
Strive for controlled and even movements
10. STRAIGHT LEG DEADLIFT
This exercise works the lower back, buttocks, and back of thighs. It is the best exercise for strengthening these muscles. Deadlifts condition our body for lifting heavy objects, leaning over and picking things up, and any other movement that necessitates bending at the waist.
The deadlift is very valuable for strengthening the lower back, but it can cause injury to that region if performed with too much weight. So start with a lightweight and move up gradually.
STARTING POSITION
Grasp the bar in an overhand position, hands shoulder-width apart, and stand up so you are holding the bar in front of you. Your feet are positioned hip-width apart, knees slightly flexed. The abs should be tight and the pelvis neutral. Keep your back straight and your chin level.
MOVEMENT
Keeping your back flat and your legs almost straight, inhale as you bend over at the waist and lower the bar as close to the floor as you can without bending your knees or rounding your back. You must be able to lower the bar to at least below your knees in order for this exercise to be safe. Exhale, keeping your back completely flat, as you lift your body up to an erect position. The bar should practically drag along the front of your legs.
NOTES
Don’t lean over backward or bend your elbows as you lift your body up.
Keep the bar close to your leg.
Don’t lock your knees and don’t fully bend them, just keep them slightly flexed throughout the exercise.
Strive for controlled and even movements.
11. SHOULDER PRESS
The shoulder press follows the same movement patterns as when we lift something up over our heads. Most people are weak in this movement. This makes the shoulder press critical in preventing injury to the elbows and shoulders.
STARTING POSITION
Sit on a bench. If you don’t have a strong back, use a bench with back support. Hold the bar so it is level with your mouth., palms facing forward. Your hands should grasp the bar just far enough apart so that your forearms form right angles with the bar. Exhale as you press the bar straight up, being careful not to lock your elbows. Inhale as you slowly lower the bar to the starting position.
NOTES
Keep your feet flat on the floor to stabilize your back and hips.
Don’t lock your elbows at the top of the movement.
Strive for controlled and even movements.
12. ABDOMINAL CURL-UP
Appearances aside, abdominal exercises are probably the most important exercises for your physical health. When these muscles are strong, they take some of the workload off the lower back; strong abs help to support the lower back, stabilize your body, and protect your back from injury. Moreover, firm, developed abdominals help to hold the internal organs in place, which in turn also takes the pressure off the lower-back area. They also help keep our posture erect.
STARTING POSITION
Lie on your back, knees bent, feet flat on the floor. Place your hands behind your head, elbows pulled back.
MOVEMENT
Exhale as you slowly lift your shoulders and upper back off the floor as high as you can. Think of your abdominal region as a bellows, and lift as if you were closing these bellows. Inhale as you slowly lower down, opening these bellows back up.
NOTES
Keep your neck straight and still.
Keep your elbows pulled back.
Tighten your abs (bellows) at the top of the movement.
Strive for controlled, even movements.
13. TAIL-BONE LIFT
This is an advanced exercise and should be used with caution by beginners. If you have lower back problems, (not just a weak lower back) avoid doing this exercise.
STARTING POSITION
Lie on your back on a padded flat surface. Extend your legs straight up toward the ceiling.
MOVEMENT
Exhale as you contract your abdominal muscles and lift your tailbone up off the floor. Inhale as you slowly lower your tail-bone back down.
NOTES
Don’t lift your lower back off the bench, just your tail-bone.
Keep your legs perpendicular to the floor.
Strive for controlled, even movements.
TRAIN FOR LIFE
Reviewed by GKE
on
April 20, 2019
Rating:
Reviewed by GKE
on
April 20, 2019
Rating:
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