Functional training exercises. Who is functional training for? What are functional exercises for?

​

Often in fitness, functional exercises are associated with intense strength training, but in fact, functional training is just the most common exercises aimed at overall physical development:

Squats

Lunges

Push ups

Pull-ups

slopes

Trunk twists

The general meaning of functional movements is to strengthen muscles without the risk of injury.

​

Functional physical training

​

Functional exercises are not limited to simple squats due to their own weight. As you progress, you can also use fitness bands, fitness balls, kettlebells, barbells, and dumbbells. But before you start loading, you need to learn how to correctly perform simple exercises with your own weight.

​

Benefits of Functional Training

​

First of all, beginners, older people and people undergoing rehabilitation after various injuries will be able to appreciate the advantages of this type of training. Here are the main benefits of functional exercise:

Posture improvement

Improved coordination and balance

Joint strengthening

Minimize the risk of injury

Ease and ease of implementation

The work of most muscle groups

Healing effect

Comparison of strength and functional training

​

Strength training is exercises aimed at a specific muscle group. A bodybuilder presses the bar with a lot of weight, but this is unlikely to be useful to him in everyday life.

Functional training is a comprehensive approach to the development of the entire neuromuscular system, applied to daily movements.

Functional training is one of the most effective types of exercise that develops several physical qualities at the same time, for which it is loved. To whom and at what stage of training it suits, how to normalize loads, draw up a program and much more in our article.

• Functional training is a set of exercises aimed at developing several physical qualities at once, as close as possible in its implementation to life situations.

In strength training, doing the bench press, for example, we develop strength. But by making the same press on a fitball requiring balance, we add functionality to the exercise. Now we develop not only strength, but also coordination.

During the classic cardio workout, a 30-minute treadmill run, we develop endurance. But by adding obstacles to the run - push-ups, squats, pull-ups - we will also begin to develop coordination, agility, and accuracy.

• During functional training, we develop several physical qualities at the same time.

Got it sorted out. Go ahead. How often have you had to squeeze something from your chest in everyday life? What about squatting with weight on your shoulders? We know the answer. But we train not for the sake of reflection in the mirror (really, right?), But for the sake of the harmonious development of the body.

• Functional training exercises, reminiscent of activities in everyday life, develop the body physically, psychologically and introduce functionality to the skill level.

Pros:

• 1 The work of a large number of muscles at once in one workout.
• 2 Exercises that are as close to life as possible, making us more active and increasing efficiency.
• 3 A variety of exercises and programs that reduce the burden on the psyche.
• 4 The development of several (with the right program - all) physical qualities at once - flexibility, endurance, accuracy, strength, coordination of movements, dexterity.
• 5 Ability to reduce training time to 20 minutes (for example,)
• 6 Opportunity to train in a group.
• 7 The ability to train anywhere - in the gym, at home, on the street.

Minuses:

• 1 Difficulty performing some exercises that require attention, which can lead to injury.
• 2 The risk of overtraining due to the overall high load with the wrong selection of weight.

Goals:

Functional healthy body

Just started exercising? Super! Functional training will help you shorten the entry period into the training process, as all qualities will develop in parallel. And you won’t be bored, and you won’t want to quit - in functional training there are no identical workouts, as in strength training. How long have you been training? Also switch to functional training - it contains not only strength, but also dexterity, coordination, you already know.

weight loss

During functional training, a huge amount of calories is burned (up to 900 per hour!) - after all, several muscle groups work at the same time, often also on an unstable surface. So losing weight is fine too.

Serious muscle mass gain and strength development

It's more difficult here. To develop these qualities, it is necessary to work with large weights, work out a separate muscle group at each workout, and in functional training we work with small weights and bomb the whole body in an hour. So you won’t be a giant bodybuilder, but you can gain 1-5 kg ​​of mass with proper nutrition and recovery. But even if your only goal is to increase the volume of the biceps, add functionality at least 2-3 times a month.

Inventory for functional training is diverse:

• 1 balls
• 2 steppes
• 3 TRX
• 4 Rubber bands
• 5 Medicine balls
• 6 Horizontal bars
• 7 bars
• 8 Free weights

And this is not the whole list.

How to make the exercise functional:

• 1 Take him to an unstable surface, such as lunges from a barefoot.
• 2 Make a symbiosis, for example, add a leg raise after the lunge.

Program:

• 1 Start with a 30 minute workout.
• 2 Work at the beginning with your own weight, add inventory gradually.
• 3 Rest 1 minute after each set and 2 minutes after each exercise.
• 4 Start with 2-3 actions in the exercise, for example, push-ups - stand up - pull up or deadlift - squat - 2 lunges.

Try it and tell us about the results!

The physical and moral health of a person to some extent depends on the way of life. Active pastime is always useful for keeping the body in good shape. Sports in the classic version give some results, but gradually fade into the background. They take away a lot of precious time and effort. They are being replaced by modern types of physical activity, namely functional fitness. It trains not only muscles, but also prepares the body for any load, strengthens and heals it.

What is functional training in fitness: essence and features

Functional fitness is a new direction of sports training to prepare the body for various kinds of loads. The difference from classical sports lies in the emphasis on intensity and the study of all muscle groups. It helps develop endurance, flexibility, strength, balance and grace. Suitable for an experienced athlete and a person who is absolutely not physically prepared. Loads are regulated by additional weight and the number of exercises.

What is Functional Fitness Training? In fact, it is similar to CrossFit - the well-known system of physical training. Both approaches have one common goal - the training of the whole body. The complex of classes includes all possible exercises - from gymnastics and aerobics to weightlifting and cardio loads. The essence of training is to perform various functional movements that are constantly changing at various intervals.

Functional fitness includes exercises that train and develop muscles.

The main features and differences of functional fitness from other types of physical activity are:

• high intensity training, which develops the endurance of the body;
• proportional development of muscle tissue and the whole body;
• the ability to use any equipment: simulators, fitballs, jump ropes, horizontal bars, dumbbells, barbells, expanders, plyoboxes, rugs;
• various exercises are used that are familiar to many from the school curriculum, gymnastics, and regular fitness;
• You can work out not only in the gym, but also at home;
• does not take much time, one workout lasts an average of 40 to 60 minutes;
• A set of exercises suitable for men and women of almost any age.

Read also:

Exercises with dumbbells at home. Important recommendations from a sports instructor

Functional fitness prepares a person for everyday life, for unforeseen physical exertion. It helps to easily cope with lifting heavy bags up stairs and long mountain climbs. The quality of life improves, a beautiful body and relief are a nice bonus.

By focusing on the muscles of the upper and lower parts of the body, functional exercises also work the muscles of the middle part of the body.

Benefits of Functional Training

Functional fitness has been used not so long ago, but has already managed to attract many professional athletes and ordinary people who want to keep their bodies in good shape.

There are many reasons for this popularity:

• several different muscles and joints are worked out at the same time, small muscle areas are involved that do not work during classic exercises on simulators;
• the bone corset is strengthened, its flexibility develops - this prevents many domestic injuries;
• a common goal is achieved - to strengthen the entire body, and not its individual parts;
• coordination of movements improves, a sense of balance and equilibrium appears, the risks of falls on a slippery road and injury are significantly reduced;
• the focus is on working with the weight and dimensions of your own body, and not with sports equipment and exercise equipment;

Functional fitness exercises can be performed both in the gym and at home

• allows you to combine a personal targeted training program with functional exercises, thus increasing the efficiency and effectiveness of standard exercises in the gym;
• helps burn fat by speeding up metabolic processes in the body;
• improves the condition of the musculoskeletal system, straightens posture, increases motor capabilities;
• the risk of injury is quite low due to uniform loads and the absence of excessive stress in the joints;
• tones the cardiovascular system, strengthens the heart muscle;
• suitable for people with low physical fitness, as well as after a long break in classes;
• used as a recovery after illness, childbirth, trauma;
• a large number of techniques and sets of exercises allows you to create an individual program for every taste;
• high efficiency of training is achieved due to the uniform distribution of loads and the harmonious development of the whole body.

Read also:

Fitness slideboards - make your workout more effective!

The effect of functional training is noticeable not only externally, but also in terms of well-being. There comes a tangible lightness and flexibility in everyday life. Lifting grocery bags to the 9th floor, carrying a child in your arms all day, getting up from a deep chair, not falling on a slippery sidewalk in winter becomes an easy task.

These exercises are aimed at training various joints and muscle groups.

Functional Fitness Exercise Options

Functional training involves the use of exercises from different sports - aerobics, gymnastics, weightlifting, fitness, Pilates, bodybuilding, cardio, crossfit. The well-known techniques in various variations are taken as the basis, nothing new and complicated is required.

The base is made up of the following exercises:

• Squats. They are performed in the classic version on two legs, without lifting the feet from the floor. Can also be done on one leg to develop balance, or with legs wide apart for endurance and stability.
• Rope. An exercise known to all children is done on two or one leg. It is preferable to perform a long jump up, and have time to scroll the rope twice. You have to push harder and jump higher.
• Lunges. From a standing position, alternately step forward with each leg, bending it at a right angle. The deeper the lunge is, the better the muscles are stretched.

During training, a high calorie consumption was noted, and, therefore, good results can be noted from such training.

• Pull-ups. It can be done on gymnastic rings, raising the body 90 °, then aligning it sharply upwards and lowering it to its original position. The second option is on the crossbar or horizontal bar. Develops hand strength, joint endurance.
• Run. A variant from CrossFit is used when fast runs for short distances (100–200 m) back and forth are carried out.
• Barbell. Good physical preparation allows you to complicate exercises with weights. The best option: perform squats with a barbell on your shoulders, deadlift from a sitting position.
• Press. At the initial stage, a classic version of the press is made from a prone position. You can diversify the program by twisting in slow motion, like Pilates.
• With inventory. The hemisphere will help develop balance and stability. You need to stand on it with one foot, and raise the other a little, bend over into a swallow position, linger for a few seconds, change your leg. With the ball, you can simultaneously train the strength of the arms, lower back, shoulders, legs. We take a light ball (up to 2 kg) on ​​outstretched arms, squat alternately on both sides, lower the ball to the floor.

• With a weight. You can prepare for a trip with heavy luggage with the help of a kettlebell. Enough 5-8 kg weight. From a standing position, we bend down on bent legs and raise the weight, straighten ourselves with the weight to the starting position.
• Aerobics. Aerobic exercises create cardio load, develop endurance. The usual dance movements are used, steps on the step platform, alternating with power loads (dumbbells, expander, medicine ball). The main thing in such training is high intensity and coordination of movements.

Functional exercises are good if you approach training wisely. Beginners should start with simple options with their body weight, gradually weighting and intensifying their exercises. Experienced athletes can immediately proceed to a more complex program. It is important to measure strength with physical activity, so as not to harm your health.

Functional training fitness programs

There is no single training program, a set of exercises is selected individually. The fitness rooms offer several ready-made options to choose from. The best option is to invite a professional trainer who will develop an exclusive program taking into account physical fitness, age, health status and desired results. At the same time, he will control the correctness of the exercises and the level of intensity.

Fitness experts believe that exercising should have more freedom and more variety of movement.

Basic training involves classes 2-3 times a week with breaks. At the initial stage, only your own weight is used, no simulators and sports equipment are needed.

In pursuit of a beautiful figure, women are ready for anything, men, by the way, too. And if you are only at the beginning of this, truly difficult path, then you most likely do not know such a term as “functional training”. And this is a rather new type of sports training, the circle of fans of which is expanding every year. Let's find out what it is and how effective it is.

What is functional training?

Let's start with the fact that this is still a workout. And if most of these programs set themselves the goal of making your body slimmer, then these classes are focused on making your body stronger and more resilient. So that ordinary and everyday tasks are carried out by you easily and naturally. These exercises develop absolutely all groups of muscle tissues. So, you will have a beautiful and even posture, gait and, of course, the body.

Peculiarities:

1. Universal. Functional training is available to all age categories. It is not surprising that even preschool children are sent to such groups, because in this way the children will develop endurance to the heaviest loads that our life abounds. You do not need to be a professional athlete or bodybuilder to start these classes - the level of preparation is unimportant. That is why these workouts are perfect for both experienced athletes and beginners who do not have even the slightest level of physical activity.
2. Affordable. So, we are more aware of training with an increased and unnatural load on our body, and functional training is based precisely on those movements that we use in our usual life. The situation is similar with weight, you will lift the weight that is most often encountered in your everyday life. But no one can forbid you to experiment and accustom your body to more weight.
3. Variations. The variety of programs and the ability to create a purely individual complex from them, isn't that wonderful. It would seem that all the usual movements, but every day something new is introduced to engage your entire body. Perhaps you choose the development of the shoulder muscle group - these are just exercises, but if you add a couple of squats to your classes, it will not get worse. Any combination can be created.

Pros, cons and contraindications

There are many benefits to functional training:

1. This and the fact that all muscle groups will be involved in their process.
2. The loads will increase gradually and not exceed what you are used to, but the constancy in their implementation will prepare your body for more difficult exercises.
3. You can start such classes at any age and at 5 years old, and 75. The main desire and faith in yourself.
4. It is also important that you do not have to go to the gym, such workouts are quite feasible at home.

The disadvantages are more reflected in the list of contraindications for such activities, and in the fact that it is not always possible to find all the equipment for training in a familiar and home environment. And getting them will be very expensive. Although, if you have a wide enough imagination, then you can always make them from improvised means.

Contraindications:

• all diseases of the cardiac group;
• tachycardia, bradycardia, arrhythmia;
• jumps and instability of blood pressure;
• diseases of the respiratory system;
• fragile bones;
• diseases of the genitourinary system;
• diabetes;
• phlebeurysm;
• neuralgia.

Important! As you can see, the list of contraindications is very wide, so before you start such training, you must definitely undergo a medical examination.

Kinds

Despite the fact that each coach comes up with his own types of functional training, we we will consider 2 basic types with you, from which all the rest then go:

1. LOW CORE. The emphasis is on developing the muscle tissue of the lower half of the body. Usually, squatting, running, scissors, etc. are aimed at this.
2. BODY ROSK. Here they are aimed at developing the shoulder girdle - bench press, dumbbells, push-ups, corners, etc.

The choice of the type of functional training will be made by you and your trainer depending on your personal needs and the characteristics of your body.

Programs and exercises

This type of training has a lot of exercises that can be performed separately, combined, and create different functional variations. But the basis of all programs has always been only 4 groups of exercises:

This list is not exhaustive and may change depending on the equipment and equipment available to you. And also from the imagination of your coach. For all exercises, there is a certain number of repetitions that you need to do, and so several approaches at a time. All these subtleties will be determined by your coach. For example, the same perform at least 50 times and so 3-4 approaches.

Equipment

Typically, gyms are equipped with all the necessary equipment and simulators that are needed for functional training:

• rope;
• jumping pedestal;
• beam;
• ring;
• treadmill;
• press bench;
• rods;
• dumbbells.

If you plan to train at home, then you will need to purchase the equipment you need for this. Just do not need to run to the sports store and rake everything from the shelves. Think carefully about which muscle group you will focus on.

Well, for example, you have chosen a shoulder girdle. So you will need:

• horizontal bar- it is not necessary to buy it, with the proper skill it can be made from a pipe, a door jamb and a latch;
• dumbbells- if you don’t have them, there’s no way to buy them either, plastic bottles filled with sand will help you, to create more weight - choose a material that has a large mass;
• barbell- it’s better to buy it, there were precedents when home-made units maimed people.

That, it would seem, is not much, but after you get involved in classes, you will have a need for heavy loads, and decide for yourself which equipment you need to buy in addition or it will be easier to buy a subscription to the gym.

Real reviews and results

Svetlana, Vorkuta, 24 years old.

I have been involved in sports activities since the age of seven. But it so happened that at the age of 20 I had a terrible accident and was chained to a hospital bed for a year. Gradually I got to my feet, but I was as weak as a newborn kitten. My husband helped a lot, he started functional training with me. It was creepy and unusual, the same dumbbells of 2 kg became unbearable, but before that I didn’t feel them. Now I'm back in shape. And what is nice, during the year of the hospital ward, fat has grown on me (+7 kg), now it is gone, although I did not change the food regimen.

Ruslana, Kyiv, 41 years old.

I have a terrible sweet tooth, and everything would be fine, but every piece of cake or chocolate eaten will surely settle on my waist and not only. A year ago, my husband left me, he said that I was already “informat”. My daughter saved me by signing me up for functional training classes and cutting back on my portion sizes. For the first month of classes, for 3 weeks, I lost 5 kg. Further is better. When my husband saw it, he didn't even recognize it. Of course, minus 31 kg will change anyone. And I'm getting married to a wonderful man whom I met at these trainings.

Functional training is a very popular term these days and is widely used in active areas such as sports and fitness. Often this involves work that constantly requires movement. By doing this type, a person trains all the muscles of the body that are involved in everyday life. Classes in so boring athletes and adherents of a healthy lifestyle are mainly aimed at loading certain muscle groups. Functional training is the study of muscles throughout the body. Movements during exercises can vary in level of difficulty, depending on the purpose of a particular lesson. People who use functional training have the ability to learn new skills faster than others.

The essence of the method

The functional training program focuses on practicing the movements that each person needs in the course of his everyday life. Although, from the very beginning of the appearance of functional training, it was used only by professional athletes. For example, a specially designed set of exercises gave sprinters the opportunity to make a good starting push, skaters and skaters - a confident step and a sense of balance. Pilates is traditionally considered one of the forerunners of functional training.

What is the benefit of training?

Functional training is exercises that are aimed at improving the physical condition of the stabilizing muscles. They are located deep in the human musculature system and perform a very important function: they hold the body in various positions. These workouts will help build a sense of balance, increase flexibility, give confidence in movement and improve control over them. This develops dexterity and grace in a person, increases the endurance of the body and body, and adds strength. Some coaches say that functional exercises can even have therapeutic effects. For example, with the help of such exercises, you can get rid of scoliosis, prevent the development of dangerous osteochondrosis, and recover from headaches.

Program

Functional training will help you become a mobile and enduring athlete. The exercises of which it consists are divided into three main parts. This complex is designed for athletes who are at an average level of physical fitness.

Warm-up - stage one

Before starting the main exercises, it is necessary to perform a warm-up. First of all, you need to jump: in place, back and forth, from foot to foot, from side to side. Each such approach should contain twenty jumps. This exercise will help to warm up the muscles of the ankle joints and give the person the tone and mood that the subsequent workout requires. Functional training also consists of twenty push-ups, ten of which must be performed with a wide spread of hands. Performing this exercise increases the load on the pectoral muscles, triceps and deltoid muscle. All other human muscles during this session will receive a static load, and the shoulder and elbow joints will warm up.

Warm-up - stage two

It is necessary to perform a set of squats in the amount of twenty times, ten of which must be performed with a wide stance. Thus, the joints of the knees and the hip part are warmed up. During the exercise, almost all the muscles of the legs and muscles of the lower back are involved. After that, lifting on toes is performed fifteen times. To relax the muscles of the legs somewhat, it is necessary to make circular movements with the knees. Next comes the stretch: lunges are made on each leg ten times. The final exercise in the warm-up is the plank. It is done within fifteen seconds. The person should be in the support position lying with his back down. Both hands go up. This helps the statistical work of all the muscles of the body.

Agility Exercises

Functional training will help a person become more dexterous. Exercises at this stage of training will make the athlete flexible and fast. Run is performed first. You should run about two hundred meters at high speed. Next, you need to do side jumps. They are performed diagonally in the amount of forty times on each side. Every ten jumps you need to take a break for ten seconds. After this exercise, it is necessary to jump onto the lift or onto the platform according to the method of the previous lesson.

The strength part of the training

The last stage is functional strength training. The first exercise of this block is squats, preferably with dumbbells. Perform three sets of ten times each. Thus, the muscles of the legs swing, the rest work statically. After that, it is important to do a dumbbell bench press in a standing position. There is a load on the deltoid muscles. All exercises in this block should be performed in the same way as the first: three sets of ten times. Next in line is the deadlift with dumbbells, where the back muscles are mainly involved. After that, pull-ups. They put emphasis on the work of the latissimus dorsi. The last power block exercise is the leg curl or high lift. During training, it is important to remember that in all movements with effort, inhalation is taken, and with relaxation, exhalation. You can complete this complex by working on a cardio machine for ten minutes, slowly reducing the load. After that, you need to lie down and let all the muscles completely relax.

Functional exercises - the path to a healthy and beautiful body

Imitation of everyday movements - that's what functional training includes. Training programs can be varied and use different equipment. Not only ordinary simulators will be needed by the athlete, but also shock absorbers, balls, traction items. Thus, during training, the muscles move in the most suitable physiological way for them. This leads to the fact that strong tension in the joints disappears, the load on the spine decreases, and the likelihood of injury is practically reduced to zero. Since functional exercises can be very diverse, it will not be difficult to create an individual training plan. Functional training is the best way for all those who seek to achieve a beautiful, healthy and fit body, while not overloading or overstressing their body and muscular system.