Functional training: what it is, what are its features, and what are its benefits

How do you strengthen your body for all everyday activities so that you can easily climb stairs, carry heavy bags or walk long distances without feeling discomfort? To do this, the body needs functional training that develops strength, endurance, and flexibility. They are associated with normal human movements: walking, running, squatting, bending, lifting objects.

What is functional training

Such exercises are not work with a particular group of muscles, but with a large muscle mass. They make a person more enduring, strong, develop coordination of movements. Functional training involves stabilizer muscles that are difficult to work in other exercises. They can be designed to burn more calories if you want to lose weight.

The purpose of functional training is not to lose weight and make the body beautiful. This is a nice bonus. The main goal is to make the body healthy, ligaments flexible, joints mobile, muscles strong.

Through functional training, the body learns to adapt to an unfamiliar position in space. It also allows you to withstand the strain of sprained ligaments and muscles or a weight load. Tissues become elastic and joints don't "squeak."

Features

An important rule: the amplitude of movements is set by the person himself. If the action is performed on a simulator - it will not be a functional workout. We need freedom of action.

Features of functional training:

• Each movement involves more than one joint and several muscle groups.
• Coordination exercises are performed on special equipment, where you have to keep your balance. Complex exercises without equipment, where you need to keep your balance, are also suitable.
• A combination of static and dynamic loads.

Functional training in the gym includes burpees, jumping rope, squats, lunges, push-ups, pull-ups, etc. It can also be areas such as crossfit, kettlebell exercises, gymnastics, etc.

What are the benefits

What functional training provides:

• All muscle groups are worked out. The movement is a single one, but several joints, ligaments and muscles are involved at the same time.
• Increases the metabolic response - more oxygen is consumed by tissues, waste is eliminated.
• Time is saved - you can train intensively for half an hour instead of spending several hours on other types of exercises.
• Prevention of injuries in sport and at home. Improves coordination, reduces the likelihood of falling, clinging to objects. Elastic ligaments and muscles are less prone to damage.

Who is suitable for functional training?

Functional training is suitable for most people of all ages and genders. However, they are not for pregnant women. Also, functional training is contraindicated for those who have heart disease, kidney disease, musculoskeletal system. Such people need a doctor's consultation. Perhaps an individually designed complex, coordinated with the doctor, will be acceptable and improve health.

In the Internet you can find many exercises, which can be called a functional workout. However, in order for the exercises to be complete and correct, it is best if they are carried out by a professional individually. Training under the supervision of a trainer allows you to achieve maximum results, because the specialist will help to build the right technique and make changes if necessary.