Functional training: what is it and how to do it
9 mins read

Functional training: what is it and how to do it

Functional fitness training is a group of exercises that mimic real movements. These help to build strength, mobility and flexibility.

In addition to weight loss, what did we tell you that there is a workout that makes it easier for you to perform daily tasks, such as lifting groceries or climbing stairs? It is functional fitness training for you. The training regime, which is part of the training, mimics real movements and works to improve strength, balance, flexibility and endurance. This workout and its exercises focus on several muscle groups at the same time, and what you get is a full body training. Not only is it good for your core strength, but it also reduces the risk of injury. Do you wonder how to get started? Let’s find out.

What is functional fitness training?

Functional fitness training involves exercises that prepare your body for real movements that you can do at home, at work or in sports. “It combines exercises that engage several muscle groups with different parts of strength, endurance, flexibility and balance,” explains fitness expert Dhruva sivakumar. A study published in the journal Frontiers in Sports and Active Living Found that functional fitness training must develop people’s skills in various areas, including aerobics, strength, body weight endurance, body weight skills and power.

A woman who makes kneeling
Squats are a form of functional fitness exercises. Image with condition: Adobe Stock

Unlike traditional workouts that focus on specific muscles, functional training focuses on movements that improve the total functional strength. These exercises usually involve using your body weight or free weights for movements with several types such as squats, lungs and deadlifts.

Benefits of functional fitness training

Functional training can help you in many ways. Here are some reasons to practice it:

1. Improves daily life activities

Functional fitness training improves your ability to perform everyday tasks efficiently and easily. It helps one to develop muscle memory for common movements such as bending, reaching and lifting. Thus, reduce the risk of injury and help you manage physical requirements. A study published in the journal Geriatric care Note that balance, walking and mobility improved significantly after functional training training in older participants.

2. Strengthens the core and stability

Functional exercise exercises often require you to stabilize your body when performing movements. This helps to Strengthen your core Complex, including deep stabilizing muscles, while improving your posture. A study published in the journal Boundaries in physiology Says that functional fitness training significantly affects the speed, muscle strength, power, balance and agility. The training also builds a strong basis for all other physical activities.

3. Increases flexibility and mobility

When it comes to becoming more flexible, functional fitness training can help. The exercises often contain Dynamic distances And the full range of movement exercises. Mobility exercises are the most common element in functional training, says this study, published in the journal European review of aging and physical activity. It reduces stiffness and prevents joint -related injuries by strengthening the support muscles. Improved flexibility can lead to better posture, reduced risk of injury and improved total movement efficiency.

4. Improves neuromuscular coordination

Functional exercise improves low brain-derived neurotrophic factor (BDNF), factors responsible for memory and learning, which directly affect the health of neurons and brain function, says this study, published in the journal Physiology and behavior. The training helps with communication between your brain and muscles. Therefore, your reaction time and balance are improved in unexpected situations.

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5. Engages several muscle groups

Movements in functional fitness training are mainly exercises that involve several muscle groups to behave together, over different plans. They aim to improve strength, coordination, balance and mobility in ways that can be transferred to everyday activities or sports, explains Sivakumar.

11 Functional training exercises

Here are some simple functional training exercises, with complete steps that make you healthy and strong:

1. Squats

  • Stand with your feet shoulder width apart.
  • Lower the body by bending your knees and hips, keeping your back straight.
  • Go as low as you can while keeping your knees in line with your toes.
  • Press your heels to return to the starting position.

2. Medical scenes

  • Stand with feet shoulder width apart
  • Keep a hip -level medicine ball on one side
  • Rotate your upper body while lifting the ball diagonally over the body
  • Finish with the ball above the opposite shoulder
  • Check the movement back to the starting position
  • Maintain nuclear engagement all the time
  • Complete all reps on one side before you change

3. Lungs

  • Stand upright and then move forward with one leg.
  • Lower on the hips until both knees are curved at about a 90-degree angle.
  • Make sure your front knee is directly above your ankle.
  • Press back to the starting position and repeat on the other side.

4. Deadlifts

  • Stand with your feet hip width apart and keep a weight in front of you.
  • Hinges at the hips and lower the weight to the floor and keep your back flat.
  • Drive through your heels to return to the starting position.

5. Bear Crawl Steps

  • Start on your hands and knees
  • Lift your knees slightly from the ground
  • Maintain a neutral spine and committed core
  • Move forward by simultaneously moving opposite hand and foot
  • Keep the hips level and parallel with the ground
  • Move backwards with the same pattern
  • Maintain controlled breathing all the time

6. Push-ups

  • Start in a plank position with your hands shoulder width apart.
  • Lower your body until the chest almost touches the floor.
  • Press back up to the starting position and keep the body straight all the time.

7. Pull-ups

  • Grab the bar with an upper hand, slightly wider than shoulder width.
  • Tighten your core to stabilize your body and avoid swinging.
  • Pull the chin above the bar, lead with the chest and squeeze the shoulder blades together.
  • Slowly lower yourself and stretch your arms slowly.
  • Repeat for the desired number of repetitions.

8. Farmer’s Walk Steps

  • Choose dumbbells or kettlebells
  • Stand high with weights at your sides, arms straight
  • Engage your core and keep the right posture
  • Go forward with controlled steps and keep the shoulders level
  • Take short, intentional steps while maintaining good posture
  • Go for the prescribed distance or time
  • Place weights down with control

9. Russian turns

  • Sit with your knees bent and feet flat, lean slightly at a 45 ° angle
  • Tighten your nuclear muscles to maintain stability
  • Rotate your upper body to the right, bring your hands or weight beside the hip
  • Return to the middle and turn to the left
  • Repeat for the desired number of repetitions, keep the movement controlled

10. Planks

  • Start in a push-up mode, but rest on your forearms instead of your hands.
  • Keep your body in a straight line from head to heels.
  • Keep the position as long as you can, maintain a narrow core.

11. Kettlebell swings

  • Stand with your feet slightly wider than shoulder width apart and hold a kettlebell with both hands.
  • Hinges at the hips and swing the kettlebell between the legs.
  • Run the hips forward to swing the kettlebellen up to the shoulder height and then let it turn down.

What to remember when doing functional fitness training?

While functional fitness training can help you in many ways, it must be done correctly.

Risks involved in functional fitness training

Here are some of the potential risks of education that must be kept in mind:

  • Poor form or technology can lead to load or injury, especially in the lower back and joints. It is important to start with light weights and make your shape perfect before progressing.
  • Performing an exercise repeatedly can lead to overuse injuries. To avoid this, you can integrate different workouts.
  • Make sure exercises are suitable for your fitness level and consider alternatives with low impact if needed.
  • Incorrect respiratory patterns can lead to dizziness or elevated blood pressure. If necessary, take help from an instructor to learn forms and strategies.

Functional fitness training is a training method that has exercises that mimic real movements. These often go a long way to improve strength, endurance, flexibility and balance. Unlike other traditional exercises, functional training focuses on composite movements such as squats, lungs and deadlifts, which involve several muscle groups at the same time.

Related common questions

How does functional exercise training improve daily life?

Functional exercise can help strengthen the muscles that we use in daily activities such as bending, lifting and reaching. It reduces the risk of injury, improves balance and increases the total physical efficiency.

Are there any risks associated with functional fitness training?

Yes, as with all exercises, an incorrect form or any form of overtraining can lead to injuries. It is important to start with basic exercises, maintain proper technology and consult a fitness professional if needed.

Is functional fitness good for weight loss?

Yes, functional fitness training can help you lose weight by building lean muscle, increasing metabolism and burning calories. High -intensity functional training (Hift) is particularly effective for weight loss.