Functional Training, What is it, What are its Advantages

The relationship between Functionality and Sport, which has given way to the well-known Functional Training, is a somewhat ambiguous concept and is not entirely clear. It is thought to have to do with everything away from the typical gym dumbbells and bars …

For sure, no one is able to give a true definition of what it is, although we can establish certain interpretations based on the sporting field.

What is a Functional-Training?

We can understand it as that physical activity that on the basis of certain exercises and / or materials carries out a specific working method together with movement patterns that can be extrapolated so that they have a place in our life daily .

What does Functional mean? According to Treccani, “Functional quality”. To be more pragmatic, we could define this concept as: which has practical use

Isometric Contraction

Origin of Functional-Training

Born as a rehabilitation mechanism for people who have suffered some injuries and needed to be able to regain lost mobility and, of course, speed up the process or recovery phase, in order to continue to perform their duties in at home or at work.

Unilateral bench press on unstable surface (Fitball)

When does functional-training-start appearing?

Actually this training methodology has always existed, as we have already said. Therefore numerous personal trainers and other members of the fitness community have adopted it as a training concept.

Similarly, the recent boom of new sports and activities has also coincided, such as CrossFit (dating back to last “century”) together with a audience looking for new styles and training methods , compared to conventional methods, motivating that both sports centers and these same people are interested in introducing these exercises into the their sports planning or even to lay the foundations of their program.

Group classes are another way to introduce Functional Training

What is Functional-Training based on?

Try to perform exercises which require activation of the stabilizing musculature to emphasize the muscles of the rectus abdominis, abductors and hip rotators and scapula stabilizers.

As for the inclination of the sector towards a sportier trend , we could contemplate that the above definition would have been made through movements harmonious compounds, with cadences and with a selection of workloads, which allow us to keep our pulse high, thus adding the cardiovascular work component.

session of functional training in which the use of different materials, stabilization work and the use of light loads are appreciated

Goals of Functional Training

The main task or goal you are looking for is to produce an adaptation to improve our daily habits through targeted exercises that resemble the gestures we are used to.

Achieve maximum deadlift strength is absolutely commendable, however, it would probably have little practical application for most of us, since we will never work with that amount of weight on any given day.

The Unilateral Deadlifts can provide a stimulus to improve our balance and our stability and whose practical application is to be able to resolve any action-reaction, how to avoid a fall …

Benefits Functional Training

Training type

Each functional training session is loaded with dynamic elements such as steps, rope jumping, sandbag throwing, unstable surfaces, bodyweight exercises such as squats, lunges, push-ups, unilateral movements, extensions with ropes, abdomen exercises, use of elastics, resistance elements such as weighted vests …

All in an infinite number of combinations obviously adapted to the level of each person according to the criteria of the coach or monitor.

Most modern sports centers usually incorporate a reserved space, known as a free zone, for the development of the different elements that are taught in training.

Types of Functional Training

Within the range of variants that seek the premises that we have mentioned previously, we can find some types, being the most common:

Here is a video of what rope training offers

Functional-Training Exercises

Movement through each plane of movement is essential to any training program.

We have evolved biologically to be able to move in various directions.

If we analyze how muscle anatomy works by looking at most athletic sports, you will see that we should challenge ourselves at all levels, not only to improve our discipline but to maintain proper integration and function of the main structures of the body. .

Functional training aims to avoid lack of movement and to require greater demand from different angles or planes.

These planes are:

We can train a great variety of stimuli

Functional Training Material

The material aimed at functional training is very various

The most common are platforms that offer instability, such as bosu, fitball, jump rope, abdominal wheel, suspension material, tires and elastics, weights and dumbbells, including barbells and discs themselves , kettlebells, jackets with weights, crates for plyometric jumps.

Equipment for Functional Training

Nutrition for Functional Training

The type of food and nutrition that we must maintain if we train with these exercises does not distance ourselves from those that should be considered healthy habits, so if you don’t have the knowledge, consult a professional (dietician-nutritionist).

However, it can help use of moisturizing drinks before, during and after training

Who can perform a Functional Training?

Anyone can do it, children, young people, adults and even the elderly

Everyone has a place to do this kind of training.

Children must consider sport as a game, and the people who take care of them are responsible for this

How to plan a functional-training routine? Functional Training?

As when we will carry out any other type of physical and / or sporting activity, we must keep in mind some aspects. Previously we will need to familiarize yourself with the routine or functional training circuit we are about to practice.

Since this activity will have a medium-high intensity, the duration will not be much prolonged

In general, each training session, depending on the experience of the people participating, can last about 15-30 minutes or even stretch more.

• Warm up : Before we begin, let’s take some time to “warm up”, allowing the heart to start pumping more blood flow at the ends and prepare our fabrics. It starts off lightly, to gradually increase our pulse and adapt to a moderate intensity, but for a short time. Here we can make use of machines, such as the treadmill, exercise bike, elliptical, rowing machine or airdyne.
• Return to Calm : exactly the opposite, we will gradually return to our initial state and cooperate to make it easier for the body to excrete metabolic waste substances produced during exercise.