Hi, Shelley!
There are probably a lot of definitions of "functional fitness," but I'll just say what I perceive it to be (which will probably be a bit of babbling, cuz it's easier for me to recognize FF than to describe it).
"Functional fitness" is working the muscles in ways that mimic everyday movements or patterns of movement. It incorporates movement in all planes, often more circular movements than linear movements, multiple-muscle movements, a lot of core work (but not isolating the core like regular ab work), as well as balance moves--working against instability-- to work the smaller stabilizing muscles. There are also a lot of moves for smaller stabilizing muscles, like those around the shoulder and in the hips. Some very light weight FF moves can "wake up" small muscles you never even knew were sleeping! ( After one exercise in TLT "Finding your Core," using puny--for me--3# weights, I really feel some small muscles around the area of the rhomboids "wake up"). Many FF workout use moves that are also used in physical therapy, so they make great "pre-hab" workout, IMO.
It might be easier to give some exemples.
Isolation moves like traditional bicep curls or other moves that just work one muscle are not functional (but many can be made more so). Using a weight machine at the gym is not a functional move, because there is a fixed plane of movement, the body is supported (and thus doesn't have to support itself) and the stabilizing muscles aren't called into play. Working with barbells and, especially, dumbbells is a bit more functional, when doing full body moves like lunges and squats.
Even more functional are doing 1-legged moves (which really call on the stabilizing muscles in the support leg).
Some functional fitness moves (and even more traditional moves that are made more "functional"):
woodchop moves from a standing position, reaching from the left foot to over the right shoulder (incorporates diagnal movement across the core, and works muscles from the legs, core and upper body).
1-legged squats or even l-legged squats with leg lifted forward moving into a standing "superman" move. Or, one of my new favorites, a 1-legged squat with the other foot on a stability ball, rolling the ball out to the side and back in when in the lower positiion, transitioning into a more fluid "down and out, up and in" move. This REALLY will let you know if there is any weakness or imbalance in the muscles around the knee joint.
Pec flyes or presses while supported on a stability ball (you can vary the foot placement to add more instability, which makes it more functional).
Bicep curls done while standing on one foot (immediately engages the core, and works not only the biceps in isolation, but the legs, core and upper body.
FF workouts use lighter weights than more traditional weight work, and I think many people tend to use too heavy weights because they are used to heavy lifting. FF isn't about lifting heavy (though you can work up to it), but about range of motion, muscle balance, stabiliziing muscles, etc.
Have I totally confused everybody? LOL! I know it's not concise. And I'd be happy for anyone else's input.
Check out
www.tracielongtraining.com and some of the clips of the new TLT workouts. They are very functionally based.
Some other FF workouts: Core Secrets, Kathy Smiths "Lift Weight to Lose Weight 2" , some Charlene Pricket workouts, Tony Horton's "Core Synergistics" (Tony also incorportes some FF in many of his more traditional weight workouts. "Sculpt 5-6", from the "P90 Masters" has a nice mix of both, though is more traditionally based).
