Functional Fitness for The Everyday Warrior

Functional fitness is a type of workout that focuses on strengthening and conditioning the body to perform activities of daily living more efficiently and safely. It involves exercises that mimic movements needed in everyday life, such as squats, lunges, pushing, pulling, and twisting.

Functional fitness has become popular because it offers numerous benefits, including:

- Improved overall fitness and health
- Increased strength and endurance
- Reduced risk of injury
- Enhanced mobility and flexibility
- Better balance and coordination

Here are two sample workout routines for functional fitness:

Beginner Functional Fitness Workout Routine:

1. Warm-up: 5-10 minutes of light cardio (e.g., jogging or jumping jacks)
2. Squats: 3 sets of 10 reps
3. Lunges: 3 sets of 10 reps (each leg)
4. Push-ups: 3 sets of 10 reps
5. Dumbbell Rows: 3 sets of 10 reps (each arm)
6. Planks: 3 sets of holding for 30 seconds
7. Cool-down: 5-10 minutes of stretching

Advanced Functional Fitness Workout Routine:

1. Warm-up: 5-10 minutes of light cardio (e.g., jogging or jumping jacks)
2. Deadlifts: 3 sets of 10 reps
3. Overhead Press: 3 sets of 10 reps
4. Pull-ups: 3 sets of 10 reps
5. Box Jumps: 3 sets of 10 reps
6. Renegade Rows: 3 sets of 10 reps (each arm)
7. Burpees: 3 sets of 10 reps
8. Cool-down: 5-10 minutes of stretching

Remember to start with a weight or level of difficulty that is appropriate for your fitness level and gradually increase as you feel comfortable.

Cooling down and replenishing nutrients post workout

Cooling down after completing a functional fitness workout is important to help your body return to a normal resting state and prevent injury. Here are some ways you can cool down after a workout:

1. Stretching: Gentle stretching can help reduce muscle soreness and stiffness. Focus on stretching the muscles you worked during the workout.

2. Foam Rolling: Foam rolling can help release tight muscles and improve blood flow to those areas.

3. Walking: Walking at a moderate pace for 5-10 minutes can help lower your heart rate and gradually bring your body back to a resting state.

If you're looking for a way to replenish your body after a workout, consider consuming a protein shake or eating a balanced meal within an hour of finishing your workout.

It is generally recommended to consume protein and carbohydrates in a ratio of 3:1 or 4:1 within 30 minutes to an hour after your workout, as this can help support muscle recovery and growth.

The exact amount of protein and carbohydrates you should consume post-workout can depend on factors such as your body weight, exercise intensity, and fitness goals. However, a general guideline is to aim for at least 20-30 grams of protein and 30-60 grams of carbohydrates.

Some good post-workout food options that provide a balanced combination of protein and carbohydrates include:

• Greek yogurt with fruit
• Protein shake (add banana if you wish)
• Grilled chicken with sweet potato
• Tuna salad with whole grain bread

Good luck, stay hydrated and keep conquering your life!