What is Functional Training?
Looking for a quick and effective way to lose weight and get an athletic body? Functional training is a set of physical exercises that help you practice the movements you need in everyday life. These kinds of activities can develop explosive power, endurance, flexibility, and balance.
If you have had a long break from working out, functional training will contribute to your quick recovery and help you to get back to your workout routine easily. This type of physical training can be done as a separate workout, or as an addition to the strength workout. The principle of the workout program is that you use your body weight, as well as special equipment that helps to maintain balance. This engages more muscles than usual training equipment.
What are the benefit and contraindications of functional training?
This is a new direction in fitness, which helps you build a perfect body and adapt to new conditions. This kind of training brings together several directions:
=> Interval training
=> Tabata
=> Circuit training
Do you want to lose weight? Systematic exercises will help not only to say goodbye to extra pounds but also keep your body in good shape. The intensity of the exercises allows you to burn calories at an accelerated pace.
Such training makes several muscle groups work at the same time. Metabolism gets faster which leads to weight loss. In addition, a functional training system is designed to last for 20-60 minutes, during which it is necessary to use all your strength. If you maintain a balanced diet, the result will not keep you waiting.
Training helps to achieve the following results:
Improve posture
Improve heart health, blood flow, and the respiratory system
Get rid of a headache
Develop mobility, flexibility, and balance
It is especially useful to train according to a special method in the following cases:
–> Women after pregnancy
–> People with a sedentary lifestyle
–> Blue-collar workers, exercises help to fix muscle imbalance after hard physical activity
–> Beginners who are planning to move to an advanced level of exercise
–> Anyone who wants to recover from a serious injury or illness, to regain the lost mobility,
As any other form of physical activity, functional training also has several limitations. So, if you have had spine injuries, problems with the respiratory and cardiovascular system, hypertension, you should choose another direction for training.
Rules for a successful training
The main advantage of this training is the absence of tension in the joints and spine. Therefore, functional fitness is considered to be less traumatic. However, you should definitely adhere to the following rules for a safe and effective workout:
Alternate strength and cardio training
Beginners should do it in 70% to 30% proportions. In the future, the proportions may change, since the body should not get used to the same tasks. This is taken into account in all types of training. When the body is sufficiently prepared, the difficulty of the exercise can be increased.
Give yourself a recovery time
Allow muscles and joints to recover within 24 hours after exercise. Rest days are important. After functional exercises, the body needs to be stretched.
Keep a healthy diet
It is recommended to eat every 2-3 hours, trying not to make long intervals between meals. The daily ratio should be 1800 - 2000 kcal. Include protein products and slow-release carbs in the menu (pasta from durum wheat, cereals) to recharge your energy.
Assess your physical abilities adequately
There is no need to try to achieve high results at once or make fitness gains you have to overload the body progressively.
Monitor your breathing
The correct circulation of oxygen and carbon dioxide affects all processes in the body.
Functional Training Exercises
The program is designed for beginners and allows you to train at home or in the gym up to four times a week for 60 minutes.
Find out gym functional training around you: functional training near me.
Training program for men
All workouts should be done according to the scheme, the body should be overloaded progressively, increasing the number of repetitions.
Day 1
Horizontal pull-ups (15)
Squats (10)
Burpee (plank, push-up) (12)
Jumping rope (1 minute)
In place running (2 minutes)
All exercises should be done for 15 minutes with a 1-minute break.
Day 2
Squats (15)
Push-ups on the uneven bars (15)
Do 2-3 sets with few a minutes break.
Day 3
Stepper (20)
Pull-ups (15)
Squats (15)
Lunges (12 right, 12 left)
All exercises should be done for 15 minutes with a 1-minute break. Do it twice.
Day 4
Push-ups (12)
Light deadlift (10)
In place running (3 minutes)
Kettlebell deadlift (10)
Repeat the exercises 3 times.
Day 5
Push-ups (10)
Pull-ups (10)
Do 5 sets.
Training program for women
For a month of regular exercise, the average weight loss is 2–5 kg.
Day 1
Cardio workout (10 minutes)
Squats (5)
Push-ups (12)
Squats (12)
Each exercise should be done for 10 minutes, with a 1-minute break.
Day 2
Cardio workout (15 minutes)
Lunges (15)
Push-ups (15)
Lunges (10)
Push-ups (10)
Lunges (7)
Push-ups (7)
Repeat 5 times, with a 1-minute break.
Day 3
Warm-up (5 minutes)
Fast run (1 minute, 5 times with with 1 minute break)
Push-ups (10)
Lunges (7)
Stepper (7)
Repeat 5 times with, with a 1-minute break. Finish with stretching.
Day 4
Warm-up (5 minutes)
Deadlifts (5 sets)
Lunges (3 sets, 15 times each leg)
Stretching (5 minutes).
Day 5
Push-ups (10)
Pull-ups (10)
Do 5 sets.
Functional Training in UAE
Functional training helps to develop all the major muscle groups, strengthens the body. It also helps people recover and return to normal life after serious injuries. You get a stronger and more resilient body and start to lose excess weight.
In the beginning you can also train at home: stretch your muscles and prepare the body. But serious training requires professional supervision and for getting the desired result you’d better trust experienced instructors.
Check out gyms with functional training in UAE:
Functional Training in Abu Dhabi
Functional Training in Sharjah
