What you REALLY need for your personal fitness training.
Functional is an organic term. Today we embrace the concept of that which works, that which is specifically designed, practiced or identified relative to one’s own experience and practice. Functionality has grown organically to seep into systems of medicine, fitness, alignment and even meditation. So, let’s consider you, your fitness practices, location, equipment and program. Can you trim the fat, so to speak, and make each and every thing you do count, make the composite functional, specific to your own needs and goals, efficient and effective?
Perhaps you gather your gear and block out a small space at your local gym. Or perhaps you are fortunate enough to be able to dedicate a few square yards or even a room in your home to your fitness quest. Let’s run with the latter.
BACKSTORY. Years ago I resigned my position as the Director of Personal Training in a large, fully equipped facility to work with clients in a small but attractive area. Everyone was happy about the move and no one missed the Nautilus machines or other objects of torture, as they were fondly referred to.
The character of my studio changed each year, it seemed, in an attempt to meet the individual needs of each client, their growing fitness levels, newly assumed challenges, and for some, the aging process.
Training was designed to follow the lead of the “functional training” model utilizing combined muscle groups, serious attention to the functional strength of the core – all of it, not just the abdominal muscles – and applying strength, mobility, balance and endurance to the activities of daily life along with both recreational and competitive sports performance.
COMPONENTS OF A HOME GYM. Now, in a new home, I can label a small oddly shaped but beautifully bright area my “home gym.” As I began to equip the renovated space to make it work for me (thus functional) I found it quite exciting to define my fitness needs and the least amount of gear I could use to meet those needs.
NEEDS AND GOALS.
- General health and well-being
- Strength, endurance, quickness and agility to deal with my Chocolate Lab as we walk, play and maneuver good manners.
- Overall strength as well as strength endurance
- Cardiovascular fitness: endurance as well as HIIT
- Mobility (previously considered flexibility but now reframed as mobility for all populations, especially athletes and those who push the envelope)
- Balance in all aspects of physical, mental and emotional living
My current sport of choice is HIKING. (that too will change but I love doing new things and meeting new challenges) So I need hiking-specific training. I also have an active Yoga and meditation practice so my training space needs to accommodate that as well.
EQUIPMENT LIST.
- My own body – one’s own body weight is a formidable tool!
- TRX
- Bosu trainer and 2 Stax
- Stability Ball (55 cm)
- 6# medicine ball
- 5# ankle weights
- jump rope
- assortment of bands and mini bands
- foam roller
- Yoga mat, bolster, blocks, strap, blanket, meditation cushion
- The outdoors. I rely on roads, woods, trails, rocks, water and snow for aerobic exercise.
(Later? Perhaps a Spinning® bike or Peloton and maybe a few more dumbbells though I rarely train with them preferring TRX and body weight for strength.) As you can see, though there are a number of training tools listed, all fit in a limited space with room leftover for work.
INTANGIBLES. My gym must include identifiable and quantitative amounts of education, motivation, gratitude, specificity, curiosity, compassion and the good sense to dedicate the time. Oh, yes, and that wonderful 4-letter word – PLAY!
What you have just walked through is a functional exercise, one that I did for myself and am sharing with you. Now, it’s your turn.