Fitness Trends + Functional Fitness Workout

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If you follow me on Instagram or Facebook you might have noticed that I’ve been semi quiet for the past 4 days or so. I’m happy to report that I think I have survived The Plague of 2014 that has hit my house (particularly me the worst) for the past week. Friday afternoon I started to feel achy but I tried to convince myself it was from my workout the day before and not that I was getting sick. The chills soon followed. Then a cough. Yup, I was sick with the lovely respiratory flu. I spent the majority of the past 4 days curled up on the couch or in bed, too fatigued to do much.

I haven’t done anything active. Showering was enough to leave me needing a nap. All of my muscles are tight and tired but I don’t have the energy to even do a little stretching. I’m sick of being sick. Yesterday was the first day that I actually sat upright for more than an hour. That’s a win in my book! My fingers and toes are crossed in hopes that The Plague is gone for good and I can start to move again without feeling like I’m 90 years old.

Moving on…

Fitness Trends of 2014

For the past eight years, the ACSM (American College of Sports Medicine) has conducted a survey of it’s members and other fitness professionals on predicting what the big trends for the year will be. This survey is worldwide, not just the U.S.

Here’s what they are predicting the top 10 Fitness Trends of 2014 will be:

1. High-Intensity Interval Training (HIIT)

2. Body Weight Training

3. Educated and Experienced Fitness Professionals – YES!

4. Strength Training

5. Exercise and Weight Loss

6. Personal Training

7. Fitness Programs for Older Adults

8. Functional Fitness

9. Small Group Personal Training

10. Yoga

I really like this list of predicted trends. It shows that people are looking for ways to train their body for life, not just right now. Being able to do our ADL’s (activities of daily living) and to keep our body healthy for years to come should be the number one priority for us all. That’s where functional fitness comes in. Sitting at desks all day has left us with muscle imbalances, poor posture, and subsequently bad movement patterns during exercise. Functional training re-teaches correct movement patterns, builds balance, flexibility, core strength, and therefore eases daily living. Something we could all use more of, right?

There are three planes in movement:

Sagittal – divides the body into right and left sections

Frontal – any vertical plane passing through the body from the head to the feet perpendicular to sagittal

Transverse – any horizontal plane passing through the body dividing it into upper and lower portions

With traditional exercises, like a standard bicep curl for example, your body stays in one plane (sagittal) and essentially only one muscle is really moving. Conventional strength training isolates muscle groups, but it doesn’t teach the muscle groups you’re isolating to work with others. However, if you combine the bicep curl with a lateral lunge, then you are working in more than one plane. When you are running, jumping, lifting, pushing, squatting, pulling, your whole body is moving. It’s unnatural for your body to just move one muscle group at any one time. You need to work the big muscles and the little helper ones to truly be efficient.

The key to doing that is incorporating moves that use all planes. Here’s a workout that does just that. The moves will help you build a stronger body for your everyday activities from safely picking up your child or keeping your spine stable while you sit at your desk.

What to do: Perform each exercise AMRAP (as many reps as possible) for 60 seconds. Make sure to concentrate on good form. Slow and controlled. Rest 20 seconds between each exercise. Complete the cycle 1-3 times depending on your fitness level.

Functional Fitness Workout

Have fun! Please let me know if you do this workout. I’d love to know what you think!

When’s the last time you were so sick that working out was the last thing on your mind?

Would you add any fitness trends to the list for 2014?

Do you incorporate functional fitness in your workouts?

47 comments on “Fitness Trends + Functional Fitness Workout

  1. Love this post! I didn’t know about the three planes — so very interesting. And I totally agree with the whole premise of functional fitness — and how important it is to focus on it now as apposed to after problems have arose from lack of proper training/movement. Glad you are feeling better, too!!
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  2. Sorry to hear you werent well! At least once you do feel better, you feel amazing after being so bad….much like how much you enjoy running after an injury….so you will be doubly excited 🙂

    I use a lot of functional training in my routine. I think it makes a HUGE impact. All the elite athletes I know also use it, a lot! Most of my friends do it once a day, usually at a separate time to the rest of their runs. I also do this, and find it helps. Lots of rotational exercises, and lots of core, just like you mentioned. I think it will also help you preventing injuries too 🙂 Keep up the good work !
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  3. So glad you’re feeling better! I’ve escaped the ‘ick’ this month, but it seems like my girls are on a constant rotation of cold, cough, ear infections, etc. And now my oldest is having an allergic reaction to the antibiotic she took last week for her ear infection. Poor thing! And poor me! With doctor’s visits and snow days, my workouts have really suffered. I know it’s no biggie in the grand scheme, but mama needs to get her sweat therapy. Definitely going to try this workout. Thanks for sharing!
    Nicole @ Work in Sweats Mama recently posted..Thanks, Coach: A Guest Post at A Dish of Daily LifeMy Profile

  4. I really love the idea of functional fitness. I am such a one-planer…no wonder I got hurt! This is on my list for this year.

    ugh to the crud! I had it like that last fall…a full day in bed made a big difference, though! Glad you are coming through it.
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  5. Ugh, so sorry you had the plague as well. That totally knocked me on my butt too. I don’t incorporate enough functional training. I’ve given more workouts using functional training to my clients, but when I lift, I am typically lifting for building so if I did the curl with lunge, I couldn’t lift as heavy. But, I did come up with some functional workouts that I really want to share if I can come up with the nerve to do a video! I also like how they increase your HR as well – so they can be a great workout in a short period of time.

  6. I used to teach a class called Functional Stregnth right up until about five years ago! The whole class was combo moves like you listed above and people loved it (me included!). Especially when you’re a runner, you need to move in different planes of motion to stave off injury.
    Sorry you were so sick! We’ve all had our share of colds this winter and it’s the worst!!!
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  7. This is going to sound really weird…. But while I hate being sick, I also kind of love it because it gives me an excuse to SLOW THE F down. I am always going, going, going… And never feel like I am allowed to slow down because I feel okay. I haven’t been sick in about two years… Yep.

    I remember when I was in the hospital, even though I was in so much pain, I sort of loved that I could just lay there for 5 days… Ha! Ridiculous.
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  8. Sorry you’ve been so sick – never easy when you’re the mom!!!
    Love functional fitness – especially as I’ve gotten older!!!
    Can’t wait to try the workout!
    And – that list of trends looks like we are really moving in the right direction!!!
    Kim recently posted..Is Curling Really a Sport?My Profile

  9. I’m so glad you’re feeling better! I’ve been seeing a lot of yuck in my clinic!

    I’ve been doing crossfit one day/week with a trainer. What a huge difference it has made in my running! I also do yoga. I’m a big proponent of cross training. Especially as I grow older. With running, more is not better at my age!
    Wendy@Taking the Long Way Home recently posted..As seen on the runMy Profile

  10. I had the flu over New Year’s not fun, and B had two back-to-back stomach bugs that landed him in the ER last week for dehydration, I am done with this winter.

    My favorite new fitness trend, well more specifically, is a class called Pound Fit, it is awesome! I think it’s gonna be huge in a few years.
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  11. I must say I may not have been sick but I am semi-injured which has left me unable to run or do any major lower body exercises as I am typically used to. It’s ok. I hear I will come back stronger than ever! I can’t wait. Thanks for stopping by this week’s WOW Link Up!
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  12. I’m thrilled to see fitness for older adults and functional fitness but my in my job with the Exercise Connection I would love to see fitness for individuals with autism and other special needs. My partner and I are doing amazing things in schools all over the world but we’d love for the fitness world to “hear” us about exercise being for everyone!
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  13. HIIT training at the top of the list sort of scares me as I’m afraid people are going to injure themselves left and right! Going out of town in a few weeks and the hotel doesn’t have a great gym, may give this workout a go then.
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  14. Thanks to share your experience……I also like you Fitness Trends of 2014 mentioned in your post…Keep sharing so that your visitor will get something new……..
    Sheenah recently posted..Food JournalMy Profile

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