Week 10: Fitness -- Functional training mimics everyday movements

by NATHAN HALL

Functional training. Sounds very mechanical and dull, doesn’t it? Well, think again. While functional training has its roots in physical therapy and rehabilitation, it can be a lot more “fun” than you might think.

The basic premise of functional training is to mimic movements used in daily activities to strengthen the core muscles (primarily the abdomen and lower back). Many athletes incorporate sport-specific functional training into their workouts.

While you may not be an athlete, you may be surprised just how much you can benefit from similar types of moves and even have some fun in the process. Strengthening your abdominal and lower back muscles will give you better balance, posture and core endurance for a variety of activities. Put on some dance music and see if you can do each exercise to an entire song and remember — you’ll get out of it what you put in!

Air Schwinn
Lie on your back and put your hands behind your head. Raise your legs so your thighs are perpendicular and your lower legs are just above parallel to the floor. Curl up and bring your left elbow toward your right side while drawing your right knee in to meet it. Alternate sides continuing the motion back and forth.

Mack-the-Knife sit-ups
Lie on the floor on your back. Place your arms straight back behind your head. Bend at the waist while raising your legs and arms to meet in a jackknife position. Lower arms and legs back to the starting position. Try rising on a four count and lowering on a two count. Keep your elbows and knees locked.

Superman
Lie face down on the floor with your arm stretched out directly overhead (like Superman flying, hence the name). Raise your arms, chest and legs off the floor and hold there for two seconds and squeeze. Lower back to the ground and repeat.
You can also do these one arm and leg at a time. Raise your left arm and right leg into the air at the same time, also raising your chest slightly off the floor. Hold there for a second and squeeze the muscles of your lower back. Lower your limbs back to the ground then raise your right arm and left leg and hold for a second. You can push down with the hand that is on the ground to help raise your other arm and chest higher off the ground.

Good Morning Vietnam!
Place a barbell (or broomstick if at home) on your shoulders. Keep your head up and your back completely straight. Bend at your waist with your legs locked, until your upper body is parallel to the floor (on a three count). Return on a three count to the upper position. This can also be done with your knees slightly bent.

Nathan Hall is a fitness consultant at Club 14 Fitness in Fernandina Beach.