Functional training - what is it? Functional exercise program

The popularity of sports is growing rapidly, the demand for the services of fitness centers is only growing, a toned body has become an indispensable attribute, photos from the gym regularly appear on Instagram feeds. But working out on strength training equipment or with heavy weights is scary or prohibited by health conditions, and it’s scary to pay money for a subscription and a personal trainer for the first time. Functional fitness with its approach to training and exercise has become a convenient option.

Functional training does not require personal training (classes in a group or even on your own at home), there is no connection to exercise equipment, there are no heavy weights, and effective weight loss due to an active rhythm. Functional training in this format is a suitable budget option in the absence or minimal physical training.

Benefits and Benefits of Exercise

Functional training is a set of exercises that are as close as possible in the nature of movements to our daily activities - reaching up for a heavy vase and not losing it, walking along a curb without stepping into a puddle, standing on a wobbly chair and hanging curtains.

Exercises in such training involve various muscle groups, including deep ones, and develop the main physical characteristics of a person - strength, flexibility, concentration, balance. A high training pace has a positive weight loss effect when calories are actively burned. For an example of such functional training, see the video below.

In addition to the visual effect of being slim and fit, functional training affects the body, helping to improve well-being and condition:

• posture correction;
• ease when performing multi-joint and previously unusual actions;
• improving the functioning of the cardiovascular system;
• relief of headaches;
• improving the functioning of the lungs and respiratory system;
• developing a sense of balance.

Another pleasant bonus of such training is that they can be carried out without being tied to a location. Strength machines are not used in exercises; at the initial stage, even sports equipment is not required, so you can exercise both in the gym, at home or on the street.

The workouts are intense to burn calories, so the duration of the classes does not exceed an hour. During this time, the main muscle groups, as well as deep or rarely involved ones, for example, stabilizer muscles, have time to be used.

Exercises to improve agility

Functional training will help a person become more dexterous. Exercises at this stage of training will make the athlete flexible and fast. First, you run. You should run about two hundred meters at high speed. Next you need to do side jumps. They are performed diagonally forty times on each side. After every ten jumps you need to take a break for ten seconds. After this exercise, you need to jump onto a rise or platform according to the method of the previous lesson.

Functional Fitness sounds like it's a trendy new workout that promises to get you up at night, but don't let the alliteration in the name fool you. It turns out that functional fitness is serious business—and has a ton of benefits for your body. By performing exercises that mimic the movement you do in the "real world", you target multiple muscle groups and reap the benefits in just less time.

Functional training equipment

After a few sessions, you will begin to improve your stamina, balance, posture, strength, coordination and agility from head to toe. And because you have to use your brain to execute the moves, time goes by faster than regular training. Here are 10 of our favorite functional exercises to get you started.

Contraindications

Despite the advantages and benefits, like any physical activity, functional training has contraindications:

• diseases of the cardiovascular or respiratory system;
• blood pressure problems;
• pregnancy;
• serious diseases of the spine;
• prolapse of the kidneys (with caution in jumping exercises).

In case of any of these health complications, it is recommended to first consult with your doctor. Sport should be useful, so the load is selected wisely and without harm to health.

If during training there is a deterioration in your health, pain (not related to muscle pain during exercise), or inflammatory processes, stop exercising and consult a doctor.

Description and general concepts

From the name it is clear that this area of ​​sport develops some kind of function. However, before starting classes, almost every person wants to know what functional training ultimately gives, what it is, what functionality of the exercises is necessary to perform. After all, almost all fitness clubs offer to attend such classes, and on the Internet, most videos for home sports are associated with a new, fashionable trend.

Functional training is specific and involves a wide range of training activities that are somewhat reminiscent of strength-training CrossFit. They are aimed at the multifaceted development of body muscles, strength, high endurance, good, smooth flexibility, speed and excellent coordination of movements.

A variety of strength exercises and unusual variations of weight loads have made functional training popular among people who are struggling for a healthy lifestyle. Track and field athletes, skiers, figure skaters, swimmers, cyclists, football players and other athletes use functional complex exercises and movements every day.

Before starting classes, consultation with a doctor is required. The physical, spiritual and moral level of preparation, as well as the state of health, must be normal.

The body must be fully prepared before starting exercise, because forced loads lead to negative, traumatic consequences.

Types of functional training

Functional training has become so popular that independent directions have begun to emerge from it. Let's consider the most famous of them, as well as new ones.

Base

Classic bodyweight training - in the gym, on the street, at home. Does not require simulators or special equipment.

Suitable for beginners, for people with serious health limitations, for athletes during the rehabilitation period after injury. This training format is preparatory to other types.

Training with apparatus

The workout is very similar to basic training, but sports equipment is added to the exercises. There are many options - weights, balls, step pads, fitballs, barbells, dumbbells, leg weights.

This format of classes is suitable for those who have mastered the basic level, understand the technique of execution, and physical training allows them to perform movements with weights. Each exercise affects the body individually - squats with a bar develop the gluteal and thigh muscles, lifting the legs while lying down with weights on the ankles enhances the impact on the abs, stepping and jumping on the step and back starts the process of losing weight, lifting the body on a fitball develops a sense of balance. Training with equipment is more varied than basic training, but it is more difficult and without physical training it is not recommended to start exercises with weights.

BOSU training

BOSU is a special training apparatus, which is a springy hemisphere (like a fitball), but with a rigid base. Training with BOSU equipment is varied due to the use of both working surfaces - you can train while standing on the soft surface of a hemisphere, or you can balance on a hard platform when the hemisphere is the base.

Such training develops a sense of balance and equilibrium, concentration, because it will not be possible to perform the exercise “somehow” while standing on a wobbly hemisphere. BOSU training is suitable for athletes with physical training for targeted development of stabilizer muscles, and is also useful for people with problems with the vestibular system.

TRX training

TRX training is a format of exercises that are performed with free weight (your own) on special slings with loops. Legs or arms are fixed in these loops, which significantly diversifies the movements performed, changes the trajectory, shifts the focus to other muscles, and is also performed partially on weight.

This training develops flexibility, plasticity, stretching, balance and concentration. It is difficult to do TRX at home (design and secure the slings yourself); it is more convenient to use a specialized gym with the necessary equipment.

Workout

Street Workout – training outdoors with your own weight, as well as on uneven bars, horizontal bars, walls, and stairs. Fresh air helps saturate the body with oxygen.

In addition, you can train outside without using specialized equipment (but if you wish, you can take weights for your legs or an elastic band, for example).

CrossFit

CrossFit is a type of functional training that has become an independent sport with its own coaches, competitions, and winners. Although there is a lot of controversy surrounding CrossFit, the basic principle of training is quite simple - do as much as possible in as little time as possible.

Essentially, this is circuit training without breaks. Beginners to CrossFit will need a specially equipped gym with the necessary equipment - walls, tires, ropes, weights, etc. Training develops explosive strength, speed, and determination.

What are the benefits of such training?

Such training has a lot of fans, which is explained by their effectiveness and a number of advantages, which we will discuss below.

1. Develops all physical properties of the body at once. Namely endurance, strength, flexibility, speed, coordination of movements. Thanks to this set, the quality of life and overall well-being improves, as well as energy and it becomes easier to cope with everyday activities.
2. Harmonious development of all muscles. As we noted earlier, during exercise all muscle groups are involved, which means that they also develop all together.
3. Improves appearance. Fat burns, the body tightens and “lean” muscles appear. Of course, you can’t achieve big muscle gains like in bodybuilding, but your body can be noticeably changed.
4. Health-improving effect. As after any training, after functional training, a person begins to feel better. Metabolism accelerates, immunity increases, health improves.
5. Variety of workouts. As a rule, conventional strength training is limited to certain programs. Functional training involves a huge variety of exercises and the use of various equipment. From elastic bands and fitballs to barbells and tires. This gives them some similarities to CrossFit.

Bodymaster.ru recommends Training Plans:

It is not recommended for beginners without physical training to exercise in this format, because the load on the body due to the lack of breaks between exercises is great, as is the risk of injury. It is not recommended to engage in CrossFit if you have serious diseases of the cardiovascular system, respiratory system, or problems with the spine.

At the same time, this type of training is quite universal and is suitable, for example, for girls for weight loss workouts at home.

Kangoo Jumps

A new direction of training, based on performing exercises in special Kangoo Jumps boots on a spring platform about 20 cm high. This training has already gained popularity even among stars and world celebrities due to its positive mood (accompanied by upbeat music), unusual equipment in the form of boots for jumping.

It is very difficult to stand in such shoes; a good sense of balance is required. Training in these jumping boots burns much more calories than in sneakers. In addition, scientists have proven less trauma to joints and ligaments due to the shock-absorbing effect.

Circuit training

The training got its name because the exercises are performed “in a circle” - that is, similar to CrossFit, they are performed without breaks, but are not limited in time.

This training is effective for weight loss and is suitable for beginners.

Interval training

The principle of interval training is to perform exercises of a diverse nature (both strength and aerobic) over a certain period of time at a high pace. This pace is only suitable for athletes with good physical fitness, without problems with the cardiovascular and respiratory systems, since the load on these organs is high due to the lack of breaks and the high speed of exercise.

This type of functional training for weight loss is perfect, even if it is not possible to endure the entire workout - a couple of intervals will do their job and start the process of burning fat deposits.

Specialization

“Due to the specificity of training adaptations, the exercises used should be as close as possible to the basic sports exercises in terms of muscle coordination and physiological requirements.” V.M.Zatsiorsky. "The Science and Practice of Strength Training."

And now in human terms. Any sport must combine different qualities: flexibility, coordination and absolute strength, cardiorespiratory and muscular endurance. So, if you compare a weightlifter and a cyclist. Both have hyperturfed quadriceps in their legs, but the quality of the muscles differs: a cyclist’s legs can withstand heavy loads of average power, while a weightlifter’s legs are able to show maximum strength in a short time. Therefore, the coach must take into account the specific specialization of the athlete when planning his training.

We need an analysis of the biomechanics of movements, the angles of application of our force, the types of muscle actions, and also the mechanisms of energy-saving load (creatine phosphate, glycolytic, aerobic or mixed). And the better we investigate this issue, the clearer it will become, “why are we doing this”?

However, specialization is extremely important for experienced athletes with a good sports background. For beginners, it’s better to build this foundation over 3-4 years of regular training. For example, in Soviet times, track and field athletes under 15-16 years of age were trained for all disciplines: jumping with throwing, sprinting, and staying distances. From all this they received a good foundation, and even the opportunity to determine a person’s abilities for further specialization. And today, unfortunately, coaches prefer to specialize athletes right away.

Rules for compiling and conducting functional training

Before you run to the mat to start your workout, let's get acquainted with the basic principles of any workout.

Principles of the training process

Let's look at a few key features:

Monitoring your well-being and heart rate

Although it is necessary to maintain a high heart rate during exercise, the pulse should not exceed certain values. The optimal heart rate value is determined by the formula (220 – age) * 0.7. The resulting value characterizes the start of the fat burning process, but without deteriorating overall health. If pain, dizziness, or nausea occur, training should be stopped immediately. This reaction of the body indicates excess load, both in terms of weight and intensity.

Follow the execution technique

Correct execution guarantees maximum effect and absence of injuries, which is extremely important when exercising with weights.

Regularity

To achieve the effect of losing weight, you need to train at least 2-3 times a week, but be sure to give the body time to rest and recover, otherwise at some point overwork will occur.

Rules for compiling workouts

It is quite easy to create your own complex. The main thing is to take into account the following steps:

Warm-up

It is necessary to warm up the muscles before training, otherwise there is a high risk of injury. Light jogging in place, bending over, a little stretching. A few minutes will invigorate, tone the body, stretch the muscles for future loads, and have a beneficial effect on the effectiveness of the workout.

Gradual increase in load

It is recommended to start exercises with your own weight, even if it seems that with a barbell it will be easy too. The load should be increased gradually as the body copes with the current weight and more can be done. If it is still difficult to work with the increased weight, you should abandon it and return to the previous level - the body will not appreciate the heroic impulse.

Diversity

Exercises must be alternated depending on the type - aerobic with anaerobic, static with active, for balance - this way the body will receive a varied load, using different muscle groups. In addition, alternating yourself eliminates getting used to performing monotonous actions.

Hitch

Doing exercises similar to warming up for a couple of minutes will help relieve muscle pain not only now, but also the next day.

GPP or SFP

Perhaps we should immediately distinguish between general and special physical training. The difference here is in the exercises chosen. And it is divided into two types:

1 Stimulation. This is the load on the muscles that bear the main sports load - squats with a barbell (for a sprinter)

2 Modeling. This is a recreation of a movement that is similar in mechanics, for example, pushing a sled in the starting acceleration position (also for a sprinter)

Modeling can be postponed until you improve your skills, and sometimes until pre-competition preparation.

So, we have already found out that the main goal of physical training is to develop all the qualities of an athlete: the strength of his muscles, maximum flexibility, coordination, the ability to perform highly technical movements with large amplitudes, and performance - as much work as possible, and even over a long period of time.

To achieve all this, there are many methods and trainings, but one article is not enough to describe them all, probably even a book.

Example of a training week

There can be many examples of a training week, since there are many options for performing exercises in functional training, as has already been discussed above.

Circuit training format of 3-5 circles without breaks, perform a full circle of all exercises, break 1 minute (or as you feel). Before and after training, warm up and cool down. If your physical fitness allows you to do more repetitions, perform it in a more complex version, do it in a weighted format.

First lesson plan for 3 functional workouts:

Second lesson plan for 3 functional workouts:

Personal requirements

Functional exercises ensure that there is no excessive stress on the joints, ligaments and do not overstrain the spine. However, exercises aimed at developing the abdominal and gluteal muscles can be added to the training complex. They are similar to the leg training system, but are less traumatic, which is safe for health.

Leg training is a fitness trend created to quickly burn extra pounds through group training.

Regardless of the level of physical fitness, there are criteria that any sport, training or activity requires.

There are several such parameters and they should be observed:

1. Cool head, sober calculation. A functional professional program is not suitable for a beginner. The load should increase gradually, as should the level of training.
2. Proper airway circulation. Breathing must work correctly during training. Each exercise requires a certain duration of inhalation and exhalation.
3. Varying loads. The training process should not be monotonous. The load must be alternated. Initially, it is recommended to start with aerobic exercises and end with anaerobic ones, which will prevent the body from getting used to the same type of load.
4. The need for rest and restoration of the body. Constant stress on the body will lead to negative results. Light exercises before and after training, proper nutrition, good sleep are the key to good results.

Contraindicated for whom

In fitness, functional training implies a high pace of work, which is difficult for beginners. This direction requires the exclusion of some serious contraindications.

• Functional training is not possible for pregnant women;
• physical activity is prohibited for people with diseases of the autonomic, vascular and cardiac systems;
• aggravated chronic diseases, hypertension, inflammation and injuries also interfere with exercise;
• Functional training classes during illness of the spine, musculoskeletal system, and digestive system can have a detrimental effect on health.

You cannot follow principles and attend training if your health does not allow it. In such cases, training worsens health and harms the body. Before starting the path to improvement through functional training, consultation with a doctor is required.

Functional training supplements for men

Weider | Premium BCAA Powder?

• About a third of human muscle consists of BCAA amino acids. These amino acids are essential for effective muscle building. The product is especially valuable due to the high rate of absorption of amino acids in free form.
• Category: Amino Acid Complex More about the category

One serving before training. Mix 10g of powder (1 tablespoon) in 200ml of water.

Weider Premium BCAA Powder is a powder supplement that allows you to replenish the body's energy reserves from amino acids. It improves protein synthesis and protects against catabolism.

Optimum Nutrition | Opti-Men?

• The complex contains vitamins, minerals, antioxidants, enzymes. Effective as a general tonic.
• Category: Vitamins for men More about the category

3 tablets per day with food

Increases immunity, as well as activates metabolism, stimulates the physical, mental, and sexual capabilities of a man. Great choice for men. Now there is no need to consume a large number of different capsules and tablets, keeping several different supplements in your arsenal to get your daily requirement of essential nutrients. Opti-Men can provide you with everything you need in just one capsule.

Olimp Sport Nutrition | ISO Plus Powder?

• Concentrate for preparing an isotonic drink in powder, with the addition of L-carnitine and L-glutamine. Thanks to this combination, the product will help support your body during prolonged physical activity.
• Category: Isotonic drinks

Directions for Use: Use as needed, especially during intense physical activity. Recommendations for preparation: 17.5 g of powder (2 tablespoons) in 250 ml of water.

Ingredients: sugar, maltodextrins, glucose, fructose, acidity regulator, sodium chloride, potassium phosphate, calcium phosphate, sodium citrate, magnesium carbonate, thickener, flavorings, L-glutamine, L-carnitine, vitamins, flavoring.

BOMBBAR | Protein bar?

• A sports bar with high protein content and minimal sugar.
• Category: Protein bars

Take between meals 1-2 times a day

It has a delicious taste, quickly supplies the body with multi-component protein, and is excellent for a protein diet. Protein bar “Bombbar”: - will help reduce weight, - nourishes muscle mass, - gives the effect of satiety, - improves the general condition of the digestive system, - promotes the growth of beneficial microflora, - helps maintain healthy blood sugar levels, - does not contain sugar, - does not contains GMOs.

Ingredients: proteins 37% (whey protein concentrate, micellar casein, caseinate), isomaltooligosaccharide, water, crushed peanuts, cocoa butter equivalent, humectant - sorbitol, chocolate (sugar, cocoa mass, cocoa butter, emulsifier - soy lecithin, flavoring ), natural dye - earthenware color, salt, acidity regulator - citric acid, flavorings, sweetener stevioside.

Sports nutrition recommendations are indicative only. Before purchasing, we recommend that you consult with a specialist in the store.

Skills

Performing certain exercises or movements that you do automatically are called sports skills. And the more such sports skills-habits an athlete has, the easier it will be for him to master any new movement. And it will be easier to perform complex exercises. If an athlete develops exactly those skills that are characteristic of his sport, then he finds himself isolated - his remaining capabilities are limited to specialization. So, for example, an excellent boxer-champion in dancing will look, to put it mildly, clumsy, although he has athletic flexibility.

And a specific sports example. The jock has been training with barbells and dumbbells for years, and now he needs to lift a cobblestone, a sandbag or, say, a heavy barrel higher than himself. Believe me, it will be uncomfortable for him and he will not show good results. And all because he was not used to exercising with such equipment.

conclusions

Expand your body's physical fitness

Don't limit your inventory - experiment. Let sandbags and logs with barrels be used. Chains will also help here. Follow this principle and you will never have any surprises or inconveniences with new equipment.

Learn new moves

It's also about ingenuity. Moreover, this advice is especially valuable for beginners. YOU are just building the base, and only then will you improve it. Exercises with your own weight will be beneficial. Just think, can you perform gymnastic tricks? But it would be necessary.

Use weightlifting movements to build strength

Master weightlifting exercises. Cleans, jerks and cleans are very effective. And if done correctly, they are not dangerous at all.

Ask yourself a question

Whether you are a coach or an athlete does not matter. In any case, the main thing is to know the essence and ultimate goal of any technique used. It's like commandments for you to be the main aspects of your training. Always follow them.

Everybody lies

Day by day, more and more new miracle trainings, super-trainers and other nonsense appear, like champion lectures and books a la “A new type of combat yoga also with elements of salsa.” Meanwhile, others are gradually going out of fashion. There is no need to rush to join the crowd of fans of this or that method. First, analyze it and come to a conclusion whether this training is useful specifically for you or your students.

Advantages of our school

Our school in Moscow provides training for instructors in accordance with the standards of international programs. We offer you:

• Carefully planned courses that provide knowledge in the main and related disciplines.
• A state diploma confirming your qualifications.
• Excellent job prospects. Our school cooperates with the best clubs in the capital.

Take personal and group trainer courses to become an experienced and successful specialist! Our fitness school is always open for you! Make a great investment in your future. Call now to sign up for classes and find out all the details.