Behind the solid phrase “functional training” is actually hiding a very everyday concept – to train the body as if in ordinary life you were as active as possible. We tell you how to properly engage in this type of physical activity during forced isolation.
It is believed that the founders of functional training in Russia were skiers and coaches Anton Feoktistov and Andrei Zhukov, who invested a lot in the development of this type of sports load in the field of fitness.
However, in fact, such a body training system has been used for many years and even centuries – in ancient Greece, athletes were prepared for competitions in a very similar way, in the last century, professional athletes in the West and in the USSR resorted to such “pumping”.
In our time, functional training has moved to fitness clubs, and during forced isolation – to our homes thanks to online workouts, which are now published by many sports institutions.
The point of functional training is to work all the major muscle groups, the respiratory and cardiovascular systems, develop ligaments and joints, and stretch tendons. Simply put, how would our body work if instead of sitting in the office or on the couch, which has now turned into a workplace for many, we would spend our days as actively as possible – walking, running, going up and down stairs, bending over, stretching.
At the same time, no complex connections are expected – all movements seem to be taken from everyday life: for example, squatting behind an object that has fallen to the floor is also the case for the most unsportsmanlike of us.
Functional training develops flexibility, coordination, endurance, strengthens core muscles, makes us stronger and faster
To perform the exercises, you will not need special shells, although platforms, hemispheres, fitballs and other simple devices are sometimes used in the gym to increase efficiency. Your own weight will also be sufficient, but if you wish, you can always add weights and dumbbells.
During training, not only visible large muscles are worked out, but also small ones – the so-called stabilizers, which are not so easy to get to. They are responsible for overall stability, the ability to balance and generally move gracefully and “without creaking”.
Functional training develops flexibility, coordination, endurance, strengthens the core muscles, makes us stronger and faster. In addition, it has a great effect on the functioning of the heart and blood vessels, the respiratory system, helps to wake up metabolism and accelerates fluid metabolism.
People with any level of training can do it, including those who last did exercises at a school physical education lesson, although it will not be easy for them at first: although the classes do not include inhumanly complex exercises, they are carried out at a fast pace.
Another plus of functional training in a variety of movements: you won’t be bored in class, so it’s perfect for those who don’t want to dive into the wilds of strength training, but are not delighted with the solemn measuredness of some types of yoga and Pilates.
On the Youtube channel of the X-Fit club network, functional training is hidden behind the word Atletica (hello to ancient Greek athletes!) – now there are several hour-long classes with different trainers.
Here, for example, Edward Kazarian and his interval training: aerobic exercise is replaced by strength, stretching exercises are added, the intensity of movement also changes during the session.
World Class also conducts functional training online classes – look for it on the Youtube channel of the network called FT, for example, here:
If you feel that you can’t cope at all, go to Soft Fitness workouts, which are also regularly published on the channel. They are designed specifically to gradually accustom the body to the load from absolute zero.
UFC Gym has shared two videos of functional workouts for those with only 15 minutes left – one of them is very simple, it is labeled as a workout for beginners.
The second one is more intensive and is aimed at the express study of the whole body.
A 35-minute workout with trainer Yana Pavlyuk is perfect for those who have already left the couch cushion state, but still do not feel able to pull out a full-fledged workout.
For those who are especially concerned about excess body fat, the 40-minute Full Body lesson is addressed – it is specially designed for home training and will require nothing but willpower and a small free space on the floor in front of a computer screen.