Functional Circuit Training and It’s Heart Healthy Benefits
by Erik Nieuwenhuis MS, PT Work injury prevention specialist and Health Coach
St Luke’s Regional Medical Center 712-279-1842 Nieuween@stlukes.org

Why are your health and the health of your heart important to you? On a scale of 0 to 10 (with 0 being not able to perform and 10 being able to perform very easily and without problem) how well and efficient are you able to perform your daily job tasks at work, and at home? How is your current energy level and quality of life at work, home and play? How are your relationships with your spouse, children, family, co-workers, friends and those you serve or meet across Siouxland? How do you currently feel about your body’s health and wellness level (body, mind, and spirit)? This article details “an action step” to help you and your family, or co-workers move one step closer to reaching your answers to the questions above to be the best you that you can be for LIFE!!

February is American Heart Month, so this month we’re going to discuss one of the best benefits for your Whole Heart….Functional Circuit Training. Your heart is a muscle so the combination of cardiovascular conditioning, strength training, balance, and flexibility activities with an always changing intensity allows for a FUN, efficient, and highly effective method for improving your quality of life, while reducing your risks for heart disease (heart attack, high blood pressure and cholesterol, and stroke). The great news is that up to 82% of heart disease is preventable by you deciding to take small action steps daily to improve your quality of life!

Functional Circuit Training combines cardiovascular conditioning (heart and lung endurance), functional strength training, balance activities, and flexibility/ stretching exercises in an intense and encouraging atmosphere. Functional circuit training incorporates a full spectrum for your whole body that is designed to elicit the optimum adaptive response appropriate for the work, activity, or the sport being trained for. Functional circuits use movement patterns that have multiple planes such as the; Sagittal plane—front to back movement patterns, Frontal plane—side to side, and the Transverse plane—which are rotational movement patterns that use multiple joints and simulate whole body functional activities and patterns that we perform daily at work, home and play. All of these movement patterns go through the core which is the crossroads of function for your entire body that includes the hips, lower back, and abdominal muscles. A strong, stable core, with controlled flexibility is essential for a fully functioning core for quality, and injury-free movement. Leaders of these classes are always thinking of training movements and functional movement patterns that we do in our work, home, play, sport, and everyday life with tweakology (changing intensity, tools/ equipment used, varied planes of motion, time, and more) to keep you safe, having FUN, and to continually change your bodies environment to help you reach your wellness goals, prevent heart disease, while staying injury free.

Benefits of Functional Circuit Training for Your Whole Heart are;

1) Improve your energy level (without the caffeine or added calories)…How many of you would like this daily benefit?
2) Best method to Lose weight and Maintain this weight loss for LIFE!! Some examples that use this method of functional circuit training are; “The Biggest Loser” personal trainers Bob and Julian, the P90X, 4 Seasons health club personal trainers, and myself leading PUMP and Praise® at Sunnybrook Community Church (see more details below).
3) Lose inches of fat at your waist (most important area to lose inches of fat to prevent heart disease, high blood pressure, high cholesterol, stroke, diabetes, and cancers), hips, thighs, chest, arms, face and whole body.
4) Improve your Self Esteem and your daily attitude and customer service with your family, co-workers and those across Siouxland.
5) Reduce fracture risks as you age and prevent osteoporosis by building stronger bones.
6) Reduce injury risks at work, home, or play (sports and leisure).
7) Improve your quality of sleep (sleeping 7 to 8 hours/ day is where your muscles are repaired and built).
8) For every pound of muscle you gain, your body’s internal engine or metabolism increases to burn an extra 75 to 150 calories/day. This is a reason why eating a good source of lean protein at breakfast and at meals is so important to help you build muscle, as protein is a building block for your muscles.
9) Will improve and lower your blood pressure, cholesterol levels (LDL, triglycerides) and raise your HDL good cholesterol which under the direction of your doctor may help you return to normal levels and thereby reduce your risks of heart disease, stroke, diabetes and cancers.
10) Will significantly improve your quality of life and vitality to your whole body so you can be the best spouse, father or mother, worker/ manager or leader at your workplace, and across the Siouxland Community that you can be!!

More information of a functional circuit training class in the Siouxland area that you may attend three days each week, and has no charge is PUMP and Praise®. PUMP and Praise® is a FUN, functional and encouraging circuit training class for all ages that can be tweaked to your current fitness level by having multiple resistance levels at each station. You have an encouragement partner at each class that will push you to “Do Your Best”!! Each 3D functional circuit training class is between 30 stations during the week and up to 45 stations on Saturdays at Sunnybrook Community Church (this class has no charge) using various tools and equipment from Dumbbells, medicine balls, kettlebells, weighted vests (10 lbs), fitness rings, jump ropes, training ropes, mini hurdles, JC quad bands, theraband, bosu, pb disc pillows, boxing gloves and target mitts, reebok steps and more for you to progress your WELLness level and live each day with vitality!! PUMP and Praise® is scheduled every Tuesday and Thursday at 5:30am and Saturday at 8am in the Sunnybrook Community Church gym at 5601 Sunnybrook Drive across from Target and Lowe’s. I hope to see you, your family, and/ or co-workers attend PUMP and Praise® very soon. Guard your heart, for it is the wellspring of life!!

Sources:
Circuit Training Phenomenon by Juan Carlos Santana Med, CSCS, NASM-CPT pages 6-8 from Perform Better, The Magazine Spring 2006.
The Functional Path Manifesto “Principles and Application of Functional Exercise for Performance and Rehabilitation” by Vern Gambetta BA, Med pages 12-14 from Perform Better, The Magazine Winter 2007.
Gary Gray PT of Adrian Michigan from various sources such as; Chain Reaction Transformation continuing education courses, Functional video digest series, Fast function, and monthly online newsletters from 1999 to 2009.
Erik Nieuwenhuis MS, PT The WorkSmart and Get Fit Guy, Sunnybrook Community Church wellness ministry leader and PUMP and Praise® circuit training class.