If you've been looking for new group fitness classes to try it recently, you may have come across the term "functional training" in a workout description. Like most health and fitness phrases, at first glance it may seem like a meaningless buzzword. Unlike marketing, however, your goal is to confuse you and sell the latest and greatest product. Functional training actually refers to a legitimate type of training. In fact, it's something that everyone should do as part of their fitness program .
Yes, really, everyone should do a functional workout (though you may not have to train for a trendy workout class to do it). Here is the reason.
Functional training is training that has a purpose and surpasses an activity that goes beyond your training.
"The noun here is function. Function is purpose. So functional training is just an education that has a purpose, "says Eric Salvador, a certified personal trainer in the Fhitting Room in New York City. Functional training is more than training focused on 1
This purpose may be related to anything, such as For example, helping the body to better perform daily activities – such as running or squatting. Putting on something heavy, sliding a revolving door, or walking up and down a chair – to prepare you for a sport like football, football, or tennis. Functional training is simply one that trains you to move more strongly in a certain way, which translates directly into activity outside the weight room. For most people, the practical application of functional training is facilitating daily activities, says Dan Henderson, co-founder of the Functional Training Institute in Australia.
Gyms are increasingly focusing on programming for functional movements that can help people strengthen their daily routines. Henderson says that functional training has become more popular because "many studios and gyms make it very easy for the consumer to try this form of training." Some gyms even have "functional" names like F45 and Fhitting space (FHIT stands for Functional Intensive Training). , Adding social media to the mix will make it something that people will hear more about and decide to try.
Functional training usually consists of compound exercises such as squats, lunges, and deadlifts.
Composite Exercises are movements that require more than one muscle group to work together. Squats, deadlifts, lunge or push-up. For this reason, they usually mimic everyday movement patterns – such as pulling, pushing, squatting, hinging, turning – better than isolation exercises like a biceps curl. Think about it: how often do you just stand in place and lift something from the hip with pure biceps? Probably rarely, if at all. Well, how often do you squat down to lift something off the ground? Or make a lunge to tie your shoe? Or push open a door?
"Much of the functional training movement consists of multiple joints, and a functional training program should involve multi-level movement," says Henderson. This means moving forward and backward and incorporating rotational motions.
For the same reason, functional exercises Dumbbells do not require any machinery. Machines move in a very specific and rigid manner, says Tara Teakle, head coach at F45 in Williamsburg, Brooklyn . Which does not mimic how your body actually moves the IRL. "Think of the leg extensors, for example," she says. "You'll never just use your quads, they'll work with the gluteal muscles, thigh muscles and core." Making a functional movement like a squat squat is much more efficient from a weight training standpoint and also allows you to train your muscles to work together seamlessly – as they never really work alone.
This does not mean that isolation exercises have no purpose, says Salvador. "If a client with an acute injury came to me and I needed it to strengthen a particular muscle group, I could have that muscle group isolated," he explains, "but that would not be my primary focus." People's workouts should consist primarily of compound and functional movements when exercising to be in shape and improve overall health, using isolation exercises as needed to correct for weakness or stability in a given joint to improve () her shoulders ).
Functional training improves your body's ability to work efficiently as a unit.
Training multiple muscle groups simultaneously helps make your body function better overall, Teakle says. They train to be a system, not just individual parts that work independently. "If you train [different parts of your body] to work together, you'll be safe," says Teakle.
Part of this is that both your mind and your muscles will learn to recruit multiple muscle groups to do a job rather than relying on it. "Recruiting multiple muscle groups prevents stress injury in a muscle group," says Teakle.
For example, consider lifting a heavy suitcase. If you do it wrong and just bend instead of squatting or lifting, you'll probably use and possibly use your Lower Back Muscles . It may even happen that you really hurt yourself by, for example, tearing an intervertebral disc (an extreme but not inconsiderable result of improper lifting). If you concentrate on functional movements during training, you will lift the case much more comfortably by using your entire body. You squat down and lift him from the floor, using your glutes and legs and keeping your back flat and chest up, just as you're used to doing with a weight in the gym. Body awareness that helps you avoid unnecessary injuries to avoid.
In order to move your body so that multiple muscle groups are recruited at the same time, some degree of coordination, focus, and nuclear power (which requires compounding) movements are so good for building nuclear power and stability) , The more you train functionally, the better you will be to work your entire body as a system, says Salvador, ultimately helping you to improve your coordination.
Functional training also gives you an excellent kinesthetic awareness (awareness of the movement of your body) and teaches you to move confidently, says Teakle.
All these skills are quite important in everyday life and in the gym, so we can move purposefully and safely, helping us to stay stable, strong and secure.  Here are a few functional movements that you can incorporate into your routine:
What makes an exercise functional varies for each of us and for our specific fitness level and goals. But fitness experts agree that there are a handful of basic movement patterns that everyone should work on. (As always, it is advisable to talk with your doctor before starting a new exercise program if you are not sure if it is safe for you.) Below are some specific exercises that you can use to work on these patterns. You can do it only with your body weight or with various dumbbells such as dumbbells, kettlebells, medicine balls, etc.
- Stand with your feet about shoulder width apart. Hold a dumbbell in each hand with your arms resting on the sides of your legs and palms facing inward. This is the starting position.
- Bend your knees and squeeze your hips as you lower yourself into a squat.
- Drive through your heels to stand again and push your buttock muscles at the top. This is 1 repetition.
- Start in a high plank with flat palms on the floor, hands shoulder width apart, shoulders straight above the wrists, legs stretched behind, and your core and Your buttocks muscles are engaged.
- Bend your elbows and lower your body to the ground. If necessary, fall to your knees.
- Press through your palms to stretch your arms. This is 1 repetition.
- Stand with your feet together and your hands on your hips. This is the starting position.
- Take a big step (about 2 feet) to the right. When the foot falls to the floor, fold forward on the hips, push the butt back and bend the right knee to make a lunge.
- Hold for a second and then squeeze the right leg to return to the starting position. This is 1 repetition.
- Repeat all repetitions on one side, then repeat with the other leg. If you want you can also change your legs.
Bent Over Row
- Stand hip-width apart with your feet and hold a weight in each hand with your arms at each side.
- With When your core is in place, fold forward at the hips, push the butt back and bend your knees slightly so that the back is no lower than parallel to the floor. (Depending on the flexibility of your thigh muscles, you may not be able to bend so far.) Look at the floor a few inches from your feet to keep your neck in a comfortable position.
- Perform a row by pulling the weights Hold your elbows close to your body and push the shoulder blades at the top of the movement for two seconds. Your elbows should slide past your back as you move the weight toward the chest
- Slowly lower the weights by extending your arms to the floor. This is 1 repetition.
- Stand with your hips hip-width apart, your knees slightly bent and your arms at the front of your quads with a dumbbell in each hand. This is the starting position.
- Fold your hips forward and bend your knees slightly while pushing your butt back and keeping your back flat. Slowly lower the weight along the shins. Your torso should be almost parallel to the ground.
- Hold on to your core and push through your heels to stand upright and return to the starting position. Keep the weight close to your shins as you pull.
- Stop up and push your butt. This is 1 repetition.
- Stand with your feet together and hold a weight in each hand in front of your legs. This is the starting position.
- Shift your weight to your left leg, keeping your left knee slightly bent, raise your right leg just behind your body, and fold it by the hips to bring your trunk parallel to the floor and lower the weight towards the ground.
- Keep your back flat. At the bottom of the movement, the trunk and right leg should be nearly parallel to the ground and the weight should be a few inches above the ground. (If your hamstrings are tight, you may not be able to lift your leg so high.)
- Hold your core, push the left heel to stand upright, and pull the weight back to its original position. Bring your right leg down to meet your left but try to keep most of the weight in your left foot.
- Stop there and squeeze your butt. This is 1 repetition.
- Perform all your reps on one leg and then repeat the other leg.
Rotation throw for medicine ball
- Imagine with a wall to the right of you (a few steps away) with your feet about shoulder-width apart, holding a medicine ball in front of your body with both hands.
- Turn the upper body to the left and slightly bend the left knee. Let your arms and the ball follow, so that you are essentially moving up to throw the ball against the wall.
- Turn your upper body to the right and swing your arms to the right and throw the ball against the wall. Catch the ball again, turn it to the left, and bend the left knee again to pick up the ball's power. This is 1 repetition.
- Perform all your repetitions on one page and repeat the repetition on the other side.