How to design an Integrative Exercise Routine

The new buzz word in fitness is functional strength. More and more clients want to have active life styles. This means they need strength that allows them to be more active. Consequently, trainers have been implementing exercise routines that deviate from traditional body building routines. These exercise routines, whihc help clients gain functional strength, are best coined as integrative routines.

The goal of an integrative exercise is to have several muscle groups work together. Therefore, during an integrative exercise, the aim is not targeting of a muscle group like chest or legs (which is the aim of a traditional body building routine), but rather to coordinate the strength of several muscle groups. It is important that muscles work in concert. In reality, many muscles work together to move a single joint. For example, squatting is a complex movement that requires several joints to perform different tasks at the same, resulting in a collaborative movement. Some muscles will generate the movement while others will provide stability so that the movement is performed smoothly.

A good example of a simple integrative exercise is plank. There are two main groups working; trunk flexors and hip flexors. In addition, the shoulders have to exert force to provide a stable anchor. Moreover, back extensors help abdominal muscles to keep the torso straight.

Another example of an integrative exercise, which is far more complex, is a lunge with a trunk rotation. This exercise works the legs, as the body descends, and the torso muscles that must rotate trunk. Independently, these muscles groups are going to be much stronger. Adding a lunge and rotation to the same exercise synergistic increases the difficulty of the exercise. You can imagine how nearly every muscle in your body must be at work to perform this highly coordinated movement.

It is crucial to remember that it is the control of the movement/or position that is the key, not progression through weight/resistance. Therefore, variables that challenge the stability and balance should be progressed versus resistance. All exercises under integrative modality should be performed slowly, while keeping a continuous velocity (in other words, do not jerk the movement). An ideal number of repetitions for an integrative exercise is 15-18 repetitions and 2-3 sets.

Ralph Klisiewicz, is a certified personal trainer and a certified muscle activation technique specialist working in Chicago area. He has been working in the wellness/fitness industry for over 6 years. His fitness specialization is in human mechanics, as he often works with people who suffer from pain and joint imbalances. He writes on the topic of fitness extensively. Personal Trainer | Chicago