Functional Exercise Program
Functional fitness exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasis core stability.
For example, a squat is a functional exercise because it trains the muscles used when you rise up and down from a chair or pick up low objects
The aim of the workout is to prepare your body so it can perform daily activities -- walking, bending, lifting, climbing stairs -- without pain, injury or discomfort. ''It's training for life, not events,''
Emphasis on Technique
These are all simple exercises that when done correctly can help to build your body, and, more importantly, increase your functional strength.
In this training program there is an emphasis on the correct technique to perform the exercises so you can train the muscle you want to train and have maximum benefit.
Feel stronger and move better
Functional training is designed to get your body feeling more comfortable. Research has proven that bodies that are able to move more freely burn off calories more effectively and help you to do the activities you love doing.
The workout is the practice of motion against resistance, with an objective of improving your ability, to perform a specific activities for your entire body. Mostly using your body weight, this form of strength training is simple and safe for almost anyone.
The functional exercises training program leads to your body building more lean muscle mass, while also increasing your “afterburn” (the calories you burn after you workout).
To put it simply, functional training focuses on training “movements,” and muscles groups. Unlike traditional weight training, which attempts to just build muscle volume.
Functional training builds a strong foundation for your muscles to grow on by strengthening ‘stabiliser’ muscles that support larger muscle movements.
After 13 weeks, a study has shown 30 minutes of exercise a day produced similar or even better results than 60 minutes a day. The people who exercised 30 minutes a day lost an average of 1kilo more of body weight than those who worked out for an hour.
Why is Functional Training Important?
• Keeps your physically fit and able
• Increases the ease of everyday life
• Greater muscle memory
• Low impact
• Increases flexibility and coordination
• Improves balance and posture
• Helps with joint pain
• Reduces your risk of injury
• Can increase your energy levels
Functional fitness exercises can be easily done at home and outdoors.
Results vary as you are your unique person with your unique needs and outcomes that suit you.
How it works
Four weeks of exercises, video demonstrated and guided (written and audio) to support you with your exercise routine.
The program is divided into 3 blocks for 4 weeks of exercises.
You start at week 1 to 4 with an intake assessment (charged at physio rate and health rebates may apply))
Intake assessment to get to know each other and your abilities, goals and aspirations and to tailor the program to your needs there is a follow up consult closer to the end of your 4 weeks (included in the program)
You have access to the program for 5 weeks to complete the set out exercises as per the curriculum. if you require more time you can continue to re-enrol in the 4 weeks.
Each week the program is set out for 5 days with day 1 and 3 exercises for the legs and day 2 and 4 for the arms and trunk/ core and day 5 is a combination arms/ trunk and legs. See example below of the exercise curriculum.
The exercise program is for daily routine of 30- 45 minutes of exercises depending on the numbers of repetitions you complete.
The program has the overview, explanations of the program and the exercise build in.
Example Curriculum
- Introduction
- Day 1 Buttocks in supine (9:19)
- Day 1 Gluteal muscle (CLAM) in side lying (11:04)
- Day 1 Quads in Lying with feet standing (8:21)
- Day 2 Introduction to abdominals and technique (2:21)
- Day 2 Abdominals (14:16)
- Day 2 Biceps technique (3:19)
- Day 2 Biceps sitting with small weight (8:35)
- Day 3
- Day 4
- Day 5
- Introduction
- Day 1 Gluteal muscle (CLAM) in side lying (11:04)
- Day 1 Bridging (12:47)
- Day 1 Quads in sitting (3:26)
- Day 1 Buttocks with legs short (9:19)
- Day 2 Biceps sitting with small weight (8:35)
- Day 2 Triceps in lying (5:45)
- Day 2 Shoulders in side lying (17:35)
- Day 2 Abdominals (14:16)
- Day 3
- Day 4
- Day 5
Who is it for?
This functional exercise program is for people who would like a guided strengthening training program using the floor or stool, their body weight and (small) weights.
it is ideal for low impact activity seekers improving functional strength
How to enrol?
Click the link below and pay via safe teachable site and book in your assessment appointment.
Hello I'm Annemarie de Heus
Feldenkrais Practitioner, Physiotherapist and Wheelchair Seating Coach.
I enjoy being active and it is part of my life style with a regular routine of aerobic (walking) and resistance training (functional exercise program). I also practice regular mindfulness in the form of Awareness through Movement lessons.
i am always happy when I have done some active activities and/ or strength training. as I feel fit, focussed and more relaxed and it helps me to maintain my weight.
I enjoy creating more awareness of my body and dong regular exercise to keep my body healthy, happy, fit and able.
Monthly ATM Curriculum
Especially designed detailed monthly curriculum of Awareness Through Movement® lessons where you are verbally guided through movements and movement sequences. The program includes weekly check-ins to monitor your experience, answer questions, and provide guidance and perspective on your journey.
A Feldenkrais journey will change your patterns and open you up in unforeseen ways.
It can take many forms: You might be seeking to improve mobility, get out of pain, acquire self-knowledge, resolve trauma or anxiety, feel more comfortable in your body, and/ or restore balance and stability as you develop your skeletal support.
A curriculum is four lessons a month or one lesson a week, it’s personal to you and your lifestyle.
You can enroll per course of 4 lessons
