Functional training movements are intended to prepare your body to face the actual movement patterns and exertions you will encounter in daily life. Humans have evolved to be proficient at running, jumping, climbing, walking, lifting, carrying, throwing and pulling. It doesn’t take a particularly large leap in logic to then match any physical training to those movement patterns.
The contributing doctors, physicians and specialists at Mayo Clinic have built a trusted brand of peer-reviewed science. Those experts have distilled the basic exercise programme needs to at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, along with strength training exercises at least twice a week. These guidelines have been adopted globally by government health departments and have numerous studies backing it up.
But that’s just a start. Popular Mechanics has taken this guide and matched it to functional movements that offer the biggest returns on investment and will bring about the greatest physiological changes. The important thing to understand is that if it gets you breathing faster and gets your heart rate up, it’s an aerobic exercise and will help to improve how efficiently your body works with oxygen. Oxygen is the fuel that keeps the whole machine running; you want to tune and maximise every breath.
Do these moves, but don’t be shy to play around with others, in any combination of two or more for 20 minutes a day or 30 minutes five days a week at a high intensity and you’ll have all your bases covered from a fitness standpoint.