Getting older seemed to come out of nowhere for me. At first, the physical changes that started in my 30s were subtle. Pushing myself physically and recovering afterward were a little harder, but I thought that’s just what happens with age. By my mid-50s, though, the changes were worrisome. My strength and balance kept decreasing, even though I regularly did cardio exercise. I realized it would keep getting worse if I didn’t do something about it.
I learned it takes a variety of exercises to counter the effects of aging. Functional fitness exercises are a good option for aging issues and for overall fitness in general. They mimic the movements you need in daily life and in sports, helping you improve physical performance regardless of your age. We talked to certified personal trainer Iokepa Bahilot to learn more about the benefits of functional fitness exercises.
Personal trainer Iokepa Bahilot
What is functional fitness exercise?
Functional fitness exercise is a type of training that enhances your ability to perform everyday activities or perform in certain sports more effectively. Rather than isolating specific muscle groups, it trains your muscles to work together efficiently and safely.
Why is this training important as we age?
As we get older, we naturally lose muscle mass and bone density, and our balance and coordination can decline. Functional fitness addresses these issues by focusing on exercises that build strength, flexibility, and stability, which help us maintain our ability to do things like carry groceries, climb stairs, or stay balanced. It also helps lower your risk for falls and injuries. Everyone can benefit from being a little stronger with better endurance, balance, mobility, and range of motion.
Squats target multiple muscle groups used daily to stand, sit, and climb stairs.
Strength training often uses isolated movements to focus on specific muscle groups or employs fixed machines to guide the user through a set range of motion. Functional fitness exercises train the body to perform daily tasks, or a specific activity, rather than isolating specific muscle groups.
How do functional exercises train the brain, nervous system, and muscles to work together?
Functional fitness exercises often involve complex, multi-joint movements that require a high level of coordination between various muscle groups. Repeated practice of functional movements helps the brain develop and refine motor skills by creating and reinforcing neural pathways that improve the efficiency and accuracy of movement. As the brain becomes more adept at coordinating these movements, overall functional performance improves. Functional fitness exercises also train the nervous system to improve communication between the brain and muscles, enhancing overall neuromuscular coordination.
Lunges involve coordination, strength, and balance and help with walking and maintaining stability.
Can you provide an example of how an exercise trains overall performance?
A lunge requires the brain to simultaneously engage and balance multiple muscle groups in the legs and core. A plank strengthens core muscles and helps the nervous system improve the stabilization required for maintaining balance. Core strength exercises also improve the brain’s ability to maintain posture and balance during dynamic movements.
Who else can benefit from functional fitness exercise?
These exercises benefit more than just older adults. All athletes can increase their foundational strength and enhance movements that are specific to their sport. Functional fitness exercises can help with agility, balance, and coordination, which is important for optimizing athletic performance and reducing the risk of injuries. Those recovering from injuries can also benefit from functional fitness exercises to help rebuild strength, restore movement patterns, and improve overall mobility, which aids in a smoother and more effective recovery process.
Be sure to check with your doctor before starting a new exercise program. Check out the video interview with Iokepa. You’ll see a few functional fitness exercises demonstrated.
Iokepa Bahilot is a personal trainer and owner of Elite Fitness Hawaii, one of a number of fitness-related businesses that are part of HMSA365. Visit HMSA365 Discounts to learn more about how you can save money on products and services that help to improve your health and well-being.
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