NIFS Healthy Living Blog

Functional training is an excellent approach for longevity and maintaining a healthy lifestyle and functioning body because it emphasizes movements that mimic activities of daily living, enhance flexibility, and improve overall mobility. In this blog, you will learn about the different functional exercises that can contribute to your longevity, along with their benefits and daily function.

• Squats: Squats, part of the big three essential power lifts, are an ideal functional movement because they mimic the motion of sitting down and standing up repeatedly on a day-to-day basis. The benefits include strengthening the lower body (quadriceps, hamstrings, and glutes) and promoting improvement in ankle and hip mobility.
• Lunges: Lunges are used primarily to replicate the function of climbing stairs, stepping onto or over something, and catching oneself from falling forward or backward. The benefits include strengthening the legs, hips, and glutes, and improving balance and stability.
• Deadlifts: Deadlifts, as another part of the big three essential power lifts, are an ideal functional exercise because they simulate picking things up from the ground safely. This exercise targets the posterior chain, including the lower body, glutes, and hamstrings, which are all activated especially when lifting a heavy object.
• Push-ups: Push-ups are one of the most essential and common movements needed for the ability to lift our body from the ground or external obstacle. This exercise targets muscles of the chest, shoulders, and triceps, thus promoting upper-body function and strengthening.
• Pull-ups (or lat pulldowns): Pull-ups are another essential and common movement for the ability to lift oneself, like climbing a wall. A good alternative exercise is lat pulldowns, which simulate the same function.

One key piece of advice I would offer is to focus on proper form and start with the most appropriate intensity that is necessary for you and your fitness journey. Consistency is key, and as with any exercise program, it’s advisable to ask questions. Always consult the trainers and Health Fitness Specialists at NIFS. We would love to help you improve your form, give you exercise prescriptions, and make your fitness journey as comfortable as possible.

This blog was written by Deveon Martin, NIFS Health Fitness Specialist. To read more about the NIFS bloggers, click here.

If you are short on time but still want to get your workout in, there are many ways to make sure you are getting the most out of your limited time in the gym.

Here are four exercises you should do if you don’t have time to do your usual routine:

• Bear crawl
• Squat and press
• Side lunges with an upright row
• Kettlebell swings

Bear Crawl

The bear crawl, if done correctly, is a great exercise that will work your entire body! You will feel this in your core and shoulders. Mix it up! You don’t have to just go forward; crawl backward or side to side. This movement will get your core firing and shoulders working.

Squat and Press

Multi-joint movements are a great choice if you are tight on time. You get more bang for your buck since you are working more than one muscle group. The squat and press can be done with any piece of equipment. Dumbbells, a sandbag, kettlebells, or barbells are just a few great options.

Side Lunges with an Upright Row

Most people go through life only moving forward or backward. It’s important to get some side-to-side movements in your workouts. Side lunges are a good way to get some lateral movement in. Adding the upright row to the lunge gets your arms and back working as well.

Kettlebell Swings

Kettlebell swings are one of my favorite short-on-time exercises! They get your heart rate up, work on the core and butt, and are especially good if you have been sitting all day. The kettlebell swing movement is a hinge pattern that is great for firing up your posterior chain (which doesn’t get worked if you sit on it all day).

Next time you go to the gym when you are in a hurry, try out these four exercises! If you need help learning any of the exercises, stop by the track desk and have a NIFS HFS help you out or check your form. Don’t let limited time be your excuse for not getting a workout in!

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This blog was written by Kaci Lierman, Personal Trainer at NIFS. To read more about the NIFS bloggers, click here.