Content:
- What is functional training
- Kinds
- Differences from power
- Functional training of 6 exercises without equipment
- Expert commentary
We explain how to create a training program, what to pay attention to, what exercises can be performed without equipment, and whether there are differences in programs for men and women.
What is functional training
Functional training is a type of physical exercise that aims to improve overall fitness, coordination, flexibility, strength and endurance. Unlike traditional strength training, where the emphasis is on the isolated development of certain muscle groups, functional training is aimed at the comprehensive development of the entire body. This allows you to achieve a more harmonious formation of muscles and improve the functional readiness of the body.
Functional training is based on multi-joint movements that work multiple muscle groups and mimic everyday activities such as lifting, pushing, bending and jumping. Exercises can be performed with your own weight or using additional equipment such as dumbbells, kettlebells, rubber bands, exercise balls, etc.
Functional Training Goals
- improvement of general physical fitness,
- increase in strength,
- increased endurance,
- improved coordination and flexibility.
These workouts help prepare the body for real-world physical activity, improving quality of life and reducing the risk of injury.
The benefits of functional training
- Improved strength and endurance
Study, published in the Journal of Applied Physiology in 2019, compared the effects of functional training and traditional strength training on leg muscle strength and endurance. The results showed that functional training resulted in significant improvements in both strength and endurance compared to traditional strength training.
Explanation: Functional exercises work multiple muscle groups at the same time, mimicking the movements we perform in everyday life. This results in more comprehensive development of strength and endurance than traditional exercises that focus on isolated muscle groups.
- Improved coordination and balance
Study, published in the Journal of Gerontology in 2018 found that functional training improves coordination and balance in older adults.
Explanation: Functional exercises often require us to balance on one leg, change directions, or catch objects. This helps improve neuromuscular communication and coordination, which in turn reduces the risk of falls and injuries.
- Development of flexibility
Study, published in the Journal of Physical Therapy in Sports in 2017 found that functional training improved muscle flexibility in obese people.
Explanation: Functional exercises often involve large range of motion movements that stretch the muscles. This helps improve flexibility, which in turn can increase range of motion and reduce the risk of injury.
- Reducing the risk of injury
Study, published in the British Journal of Sports Medicine in 2016 found that functional training reduced the risk of injury in football players.
Explanation: Functional exercises strengthen stabilizer muscles, which help keep joints in the correct position. This can help reduce the risk of injury caused by improper movement or overuse.
- Improved posture
Study, published in the Journal of Physical Therapy in 2015 found that functional training improved posture in people with chronic low back pain.
Explanation: functional exercises strengthen the core muscles that support the spine. This helps improve posture and reduce back pain.
- Burning calories and losing weight
Study, published in the Journal of Applied Physiology in 2014 found that functional training burns more calories than traditional cardio training.
Explanation: functional exercises work multiple muscle groups at the same time, resulting in higher calorie expenditure.
Contraindications to functional training
Problems with the cardiovascular system:
- Heart failure. Functional training can put more strain on the heart, which can make the condition worse.
- Cardiac ischemia. Exercise can trigger an angina attack or myocardial infarction.
- Arrhythmia. Heart rhythm disturbances may become more pronounced with exercise.
- Stage 2–3 hypertension. Intense exercise can cause your blood pressure to spike.
Acute inflammatory processes:
- Acute infection. During an infection, all the body's forces must be directed to fighting it, and physical activity can weaken the strength.
- Inflammation of the joints. Exercise can increase pain and inflammation.
- Exacerbation of chronic diseases. Functional training can lead to exacerbation of diseases such as bronchial asthma, ulcerative colitis, rheumatoid arthritis.
Injuries and diseases of the musculoskeletal system:
- Recent injuries. Exercising until injuries are completely healed can lead to re-injury.
- Chronic back pain. Doing the exercises incorrectly can make the pain worse.
- Arthritis. Functional training can worsen arthritis.
- Osteoporosis. Weight-bearing exercise may increase the risk of fractures.
Pregnancy (without consulting a doctor):
- Increased risk of miscarriage. Physical activity can lead to placental abruption or premature birth.
- Gestation. Training can worsen the condition of gestosis (late toxicosis during pregnancy).
Exercise intolerance:
- Weakness. If you have severe weakness and fatigue, functional training may be too strenuous.
- Dizziness. Exercise may cause dizziness and fainting.
- Dyspnea. If you experience shortness of breath, even with minor physical exertion, functional training is contraindicated.
Types of functional training
Functional training is based on multi-joint movements.
There are a huge number of types of functional training. Training programs for athletes of various disciplines use this type of training, based on movements characteristic of a particular sport. The variety of exercises within the framework of functional training is incalculable.
Let's look at the most common of them:
Bodyweight workouts:
The simplest and most accessible type of functional training. It includes exercises without the use of additional equipment, such as push-ups, pull-ups, squats and lunges. These exercises are aimed at strengthening the muscles of the entire body and increasing overall endurance.
Functional training with equipment:
This type of training involves the use of additional equipment such as dumbbells, kettlebells, rubber bands, etc. The equipment allows you to diversify the exercises and increase the load on the muscles.
Plyometric workouts:
Plyometrics is a type of exercise designed to develop explosive strength and speed. Plyometric training uses jumping, skipping, and other fast movements to develop the muscles of the legs and buttocks.
Interval functional training:
Interval training involves alternating intense exercise with periods of rest. This allows you to increase the effectiveness of your training and improve your overall physical fitness.
Combat functional training:
Martial arts based training programs including striking, blocking and dodging. They are aimed at developing coordination, speed and reaction.
Yoga and Pilates:
Some types of yoga and Pilates can also be classified as functional training. They help improve…
