I read a little blurb in Prevention magazine (or was it Reader's Digest?) that said most Americans are so unfit - not fat, just not fit - that they could not perform these three functional tasks:
Carry 40 pounds up or down three flights of stairs - roughly the weight of a small child
Make a controlled descent from a two-story window
Climb out of a hole/depression shoulder-deep - a ditch or overturned car
Could you do those three things with an unlimited amount of time? Could you do any of those three things in one minute? How about if you had less than that? It is something to think about, if you are struggling with long-term goals or worried about gym time interfering with family time.
Functional fitness is not a typical approach in the mainstream gym. Many times, functional exercises are considered "therapeutic" and relegated to Active Older Adults classes or kids' fitness times. If you have ever done chest flyes on a exercise ball or side stepped with a resistance band around your knees, you know that functional fitness can create a burn you don't get with traditional weight training.
Try these to increase your endurance and daily fitness:
1. Interval training. In case you have been living in a cave, cut off from all health information, interval training is one of the best ways to increase aerobic endurance and speed. Warm up with your cardio of choice, then alternate with 30 seconds of hard effort and one minute of moderate recovery, cycling through until you've reached the 25-minute mark. Cool down with the moderate pace for 5 minutes. Do this on the stairs at work! 2-3 times a week and you will likely notice gains in a month.
2. Work large muscle groups, then small. Squats and lunges have infinite variations, they can be done anywhere, using your own body weight, and adding in jumps or controlled lifts will train your core muscles. More strength, less strain on the joints, more stability in the core means better posture and balance in general. After the large muscles are warmed up, doing concentration exercises will engage small muscles, which support those large muscles and help with flexibility.
Try these: 3 sets of 8, per side where applicable
Squats: regular, wide-legged and jump (lower body)
Lunges: stationary, reverse and twisting (lower body & core)
Overhead shoulder press: Use a resistance band anchored under your heels if you don't have dumbbells (shoulders and back)
One-legged bent-over row: Lift your leg off the floor while you're doing this exercise to improve your balance. Anchor with toe if you feel unstable (upper back and core)
Plank/side plank: Use modified versions until you can progress to full versions (core, back)
Superman lifts/swimmer lifts: Works stabilizing muscles in the back, butt and abs; hold each upward movement for 2 seconds before lowering
3. Be flexible. Sitting for long periods of time shortens the hamstrings and poor posture pulls the back and abdominal muscles out of alignment. Cardio and weight lifting are great, but if the muscles, ligaments and tendons are not able to stretch to their normal length, it will limit the maximum benefit of that capacity and strength. No Ashtanga yoga or reformer Pilates necessary; try these stretches after your workout and/or before you get out of bed in the morning:
Quad stretch (point knee to ground and push hips forward slightly)
Modified lunge (keep front knee in line with ankle)
Figure-4 stretch
Hamstring stretch & triangle stretch
Chest stretch
Upper back stretch
Lower back stretch
Runner's lunge
4. Don't be afraid to try new things that will challenge your daily fitness. Indoor rock climbing will build agility and leg strength (try it - it's not as hard as it looks, really!). Hiking builds lower body strength and aerobic endurance. Try a pilates or yoga video. Do a few jump squats or try to finish a rep set on one leg. It's not 100% or nothing.
Your life, or someone else's, may depend on it!
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