Our abdominals (external obliques, internal obliques, transverse abdominis and rectus abdominis), in conjunction with our lower back muscles, sometimes called the erector spinae, are an absolutely vital component of our muscular system. They support our spine and, if they are weak, it can cause us a lot of pain. Many people find that working at strengthening their abs and lower back muscles can really reduce any back pain they are experiencing. By strengthening these muscles you will also reduce the likelihood of injuring your back. Most of us have now been working from home for a considerabl ..read more

Our gluteal muscles (glutes) are the muscles in our bottoms and whilst many of us might tend to think of them mostly in terms of aesthetic appeal, they are actually a truly crucial part of our human body. They are our largest muscle group and incorporate 3 different muscles; the gluteus maximus (the main larger muscle in the bottom) and the gluteus medius and minimus (2 smaller muscles that assist our movement). Our glutes have a huge impact upon our overall strength and play an essential role in our movement patterns – think about it they are used for really basic functions such as standing ..read more

Whether you lift weights as part of your PT training at Functional Fitness, or whether you visit us for Suspension classes that uses your own body weight, you'll be pleased to know that you are doing exactly the right thing to contribute towards a long and healthy life. A recent US study published in the British Journal of Sports Medicine** appears to show that activities which strengthen the muscles - like weightlifting - should be part of an older person's weekly exercise routine. People doing both aerobic and muscle exercises were more likely to live longer than those who did just one or th ..read more

Menopause starts for most women in their 40s or 50s - with the average age being 51 years - and results in significant hormonal changes. These hormonal changes - especially the fall in oestrogen levels - causes symptoms in some 80 per cent of menopausal women, and can last for a number of years. Symptoms can be both physical, such as joint and muscle stiffness, as well as psychological, including issues with memory and concentration.. In the long-term, oestrogen depletion can cause changes to bones and the cardiovascular system which means that post-menopausal women have an increased risk of c ..read more

Here at Functional Fitness, we're lucky to have clients of all ages. The great majority are over 35 years but many are well into their 50s, 60s and 70s. They are continuing to exercise with us because they know the importance of keeping active, building strength and improving mobility as they age. In our 40s and 50s there are changes in sex hormones and muscle mass, and some decrease in cardiovascular function but, with regular exercise, we age more slowly, and are better equipped to lead healthier, more vigorous lives. A Harvard University alumnus study, for example, suggested that men can ga ..read more

Developed initially for members of the US military, suspension training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously. It requires the use of a Suspension Trainer, which is a highly portable performance training tool that makes use of gravity and the user’s body weight to complete hundreds of exercises. At Functional Fitness , we use the FKPro suspension trainer, developed by a Bristol-based coach to use with pro-rugby players. The user is in control of how much s/he wants to challenge themselves on each exercise - because they can simply adjust ..read more

Not another article about outdoor swimming, cold water swimming, 'wild' swimming.......whatever ! Sorry (not sorry), I know there have been numerous articles over the last two years about this, the trend to swim outdoors escalating when Covid-19 shut swimming pools in 2019 and forced dippers to find new swim opportunities. It's difficult to look at Instagram these days and find someone who isn't out there at 6am revelling in minus 10 degrees. More seriously, there are good reasons people wax lyrical about the experience. As long as you are safe and sensible (as with any physical exertion) cold ..read more

WHY DO WE RUN? Everyone will have different reasons why they start running. It makes us feel good to keep moving; it feels great to be outdoors; it reduces the risk of diseases such as hypertension and diabetes. It will strengthen muscles and improve your posture. Additionally, if you stick at it, you will increase the calories you burn which can contribute towards weight loss. Like many forms of exercise and activity, running can be very social (runners just love meeting new runners !) which will have a positive impact on your mental health. IS RUNNING BAD FOR MY JOINTS? You will have heard ..read more

Introduction July sees the onset of Park and Recreation Month in the United States and this got me thinking that we should also celebrate the wonderful British outdoors. Lockdown saw many of us turn to the outside for exercise but I wonder how many will continue to prioritise the outdoors as life begins to return to normal and work and everyday life take over again. I hope that the severe restrictions we have endured may have led us to reassess our lives driving a legacy of appreciation for our wonderful green spaces. The benefits of being outdoors It is worth remembering the many health benef ..read more

Introduction: We are often told that exercise is good for us and that it improves both our physical and mental wellbeing. This is certainly true, but I know a lot of my clients get bored of hearing the same sentence over and over. As a health and fitness leader, I thought it was time I explained the importance of exercise in more depth: · What benefits do exercise really bring? · How does exercise improve my mental as well as my physical health? · How long should I exercise for? The benefits of exercise: 1. Exercise boosts energy Regular physical exercise can boost muscle strength and improve ..read more