Functional Training for Adaptive Athletes Course
The coach answers: what is functional training and why do you need it?
Recently, more and more people involved in fitness are thinking not so much about their appearance as about health and well-being. It's great when the ascent on foot along the escalator in the subway does not end with shortness of breath and dizziness, and buying groceries at the nearest store seems like a simple walk without unnecessary stress.
To get this effect, you can do more than just strength training. The latest trends in the fitness industry show that functional training is gaining popularity. Why? Just for the reason described above - thanks to such activities you become more efficient, and, as a result, the quality of life increases.
About what functional training is and why you should definitely include in your training plan, says the author of the column #CoachResses elite trainer World Class Anton Kotov .
What is functional training?
In simple terms, its main difference from strength training is the emphasis on training movements, which we use in our daily life. Six main patterns are distinguished - squats, bends, movements in space, pressing movements, pulling movements and rotations. In fact, any of our movements can be represented as one or a combination of several of the above movement patterns.
Functional training is based on exercises that allow you to work out these movements. At the same time, in contrast to strength exercises, where isolated exercises are often found to work out individual muscle groups, almost any functional exercise involves the whole body. This explains the high energy consumption of such exercises, that is, you can burn more calories for such an exercise than with strength training. This is why functional training is great for those with a weight loss goal.
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Functional training is exhausting?
There is a myth that functional training is necessarily high-intensity, exhausting training. This is a fairly common misconception, because exercises can be selected individually for a person with any skill level. Moreover, in the arsenal of coaches there is a wide variety of "leading" exercises, with which you can teach a person to perform any, even the most complex movement. By the way, the progression in functional training will primarily concludenot to increase the weights, but to complicate the movement itself and integrate various elements into one exercise.
What results can you achieve?
Thanks to such training, you can reduce the fat component, tone your muscles, strengthen your back and abs and, of course, feel great every day. You might think that these are some kind of magical activities that only need to be practiced. But it should be noted that in some cases such training may not work.
If your goal is to increase muscle mass, to work out any specific regions of the body, then functional training will not be the most optimal type of training. It is not necessary to say categorically that it will be impossible in principle to achieve these goals, but strength training will become more effective in this case.
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Of course, you may just not like the functionality, but it is extremely important to get positive emotions from the exercise. Therefore, you need to try, experiment, choosing the training regime that will be comfortable for you. If, nevertheless, you are mainly engaged in strength training, I recommend to include functional orientation classes in the training program at regular intervals - for general development and for cycling the training process.