What is functional training? Recommended exercises, benefits, and points to note
"Functional training" is an exercise that can help you move your body more easily and prevent injuries. However, functional training is not a very familiar form of training, so many people may be hearing about it for the first time.
In this article,
- What is Functional Training?
- Functional training disciplines
- Those who are suitable for functional training
We will explain about:
We also introduce specific training methods , so please use them to train at home.
What is Functional Training?
Functional training is an effective way to improve your body's mobility .
Functional training is a method of training used for rehabilitation purposes .
When people are injured in an accident or suffer from after-effects of an illness, they may not be able to move their bodies properly. For such people, functional training has been used to help them regain their original physical functions.
Nowadays, it has become a type of training that anyone can undertake as normal exercise. It is used to train the body so that the person taking part in the training can perform the movements that they desire.
The 5 Principles of Functional Training
The five main principles of functional training are:
|
Five Major Principles |
meaning |
|
Use gravity |
Bodyweight training |
|
Dissociate and integrate |
Training to move other muscles while keeping the core fixed |
|
kinetic chain |
Full body training |
|
3 dimension movement pattern |
Training that considers movements in three planes: forward/backward, left/right, and horizontal |
|
Loading and unloading |
Training that utilizes force absorption to exert more force |
Since humans are constantly exposed to gravity in our daily lives, it is believed that resistance to gravity is necessary to improve bodily function, and so functional training utilizes bodyweight training that utilizes gravity .
Functional training also involves exercises that stimulate various muscles by fixing the trunk while understanding the movements of joints and muscles. Furthermore, the coordination of muscles, nerves, cardiopulmonary functions, etc. is essential for human movement. For this reason, we actively engage in exercises that use the whole body.
In addition, because basic human movements occur in three planes - forward/backward, left/right, and horizontally - we also provide training that utilizes movements in all three planes .
Finally, the absorption and exertion of force is easier to understand if you imagine a movement like jumping . In order to jump higher, it is effective to bend and straighten your knees and sink deeper once. Using this property, we will perform an exercise that generates greater force by absorbing force.
The benefits of functional training
This chapter explains the benefits of functional training.
Functional training is not only useful for building a body that can move smoothly, but also for preventing injuries. In addition, since it is basically training using your own body weight, the load is not that heavy, and it has the advantage that even beginners can easily do it as long as they understand the movements.
Benefit #1: It helps prevent injuries
Functional training helps prevent injuries . One of the causes of injuries is body balance. If your body is unbalanced, the load will be unevenly distributed to one side, which can lead to injury.
Functional training analyzes the current state of the body and allows you to discover and improve areas of imbalance. Since imbalance can sometimes be caused by movement habits, exercise helps you maintain balance by ingraining the correct movements into your body, which helps prevent injuries.
Advantage 2: Easy to use even for beginners
Functional training is an exercise that even beginners can easily do . Many of the exercises in functional training are done using your own body weight, and are characterized by low loads .
Although conventional weight training is effective in building muscle, it is difficult because it puts a heavy load on the body and requires maintaining proper posture while lifting heavy objects.
On the other hand, functional training aims to make the body more mobile, and it often involves stretching exercises using your own body weight . Even beginners can do it without putting too much strain on themselves, and no special equipment is required, so you can do it at home anytime.
Benefit 3: It improves your mobility
Functional training can improve your body's mobility . A highly mobile body is one that can perform a variety of movements, and requires flexibility, neural transmission, and a certain level of muscle strength.
Functional training is characterized by using the entire body and incorporating movements in three planes: forward/backward, left/right, and horizontally .
Moving the body in various directions trains the nervous system and stimulates muscles that are not often used in daily life. As a result, the body becomes able to handle a variety of movements, leading to improved physical function.
Those who are suitable for functional training
In this chapter, we will introduce who is suitable for functional training .
Functional training is suitable for improving physical function, and is particularly effective for people who do not normally exercise . For those who are not used to exercising, suddenly starting to exercise with dumbbells can be a big hurdle.
However, if the training mainly involves stretching and other movements and uses your own body weight, even people who don't normally exercise will be able to continue with it easily.
Those who do a lot of desk work
Functional training is also suitable for people who do a lot of desk work , as a lot of desk work can cause the muscles in your body to become stiff, which can lead to stiffness and poor posture.
Functional training includes stretching exercises that help you to loosen up stiff muscles . With regular training, you can also prevent chronic stiffness.
It's also easy to do during your break, so it's a great way to change your mood.
Those who do not usually exercise much
Functional training is easy to start even for those who don't usually exercise much . For those who don't usually exercise much, suddenly starting long-distance running or training with equipment can be a big hurdle.
Although it may be possible to continue for a certain period of time when you first start, the reality is that it is quite difficult to continue for a long period of time. However, functional training has many exercises that can be done without equipment and the load is low, so it has the advantage that even elderly people and women can easily start and continue.
Functional training is recommended for those who are not used to exercising, or for those who want to start exercising but want to avoid putting too much strain on their muscles.
Those who want to improve their performance
Functional training is also suitable for those who want to improve their performance . One of the five major principles of functional training , "absorption of force and exertion of force," involves movements that allow you to exert greater force.
As mentioned above, the training makes use of movements like jumping, which store and release energy, so it also strengthens the muscles used when exerting more force.
If you want to improve your performance in sports, or if your records are struggling to improve, we recommend trying out various movements through functional training.
Recommended exercises for functional training
In this chapter , we will introduce three exercises that are recommended for functional training.
Most exercises can be done using your own body weight, but this chapter also introduces one exercise that uses equipment. If your own body weight is not enough, we recommend using dumbbells or kettles to adjust the load .
It is also important to understand the correct way to train. We provide detailed instructions and key points for each type of training, so please refer to them.
All of the events are easy enough for even beginners to try, so please give them a try.
Event 1: Body Opening
Here's how to open your body:
- Get on all fours with your knees straight
- Place your hands shoulder-width apart
- Put your right foot forward
- Place your right foot on the outside of your right hand
- Twist your torso and stretch your left arm towards the ceiling.
- Keep it in position 5 for about 5 seconds.
- Return to all fours position
- Repeat the above steps alternately left and right
This is a stretching exercise, but if you are not used to exercising or are stiff, please do it within your limits. In addition to opening up your body, making stretching a habit after bathing will increase your body's flexibility and make it easier to move.
Event 2: Lunge
Here's how to do a lunge:
- Stand with your feet shoulder-width apart
- Place your hands at your sides or on your hips
- Take a big step forward and land
- Step one foot forward and lower your hips
- When lowering your hips, lower your front thigh until it is parallel to the ground.
- Use your hind legs to stand upright
- Repeat the above steps alternately
Lunges are an exercise that mainly helps strengthen the lower body . In addition, you need to pay attention to your body balance during the movement, so they also help strengthen your core . The thing to pay attention to is the position of your center of gravity.
Putting too much weight on your toes can lead to knee injuries, so imagine putting your weight on your heels. Also, if your knees turn in too far when you step forward, you'll lose your balance, so try to keep your knees straight as you step forward.
Exercise 3: Goblet squats
Here's how to do a goblet squat:
- Hold dumbbells/kettlebells in front of your chest
- Place your feet slightly wider than shoulder width apart
- Point your toes outward and bend your knees while keeping your weight on your heels
- Imagine sitting down in a chair, and lower your hips while tightening your core.
- Once your thighs are parallel to the floor, hold that position for about 2 seconds.
- Return to starting position
- Repeat the above steps
Be sure to keep your heels on the floor while doing the exercise . If you stand on your toes, your center of gravity will shift and you will lean forward, increasing the risk of falling.
Always be aware of keeping your weight on your heels and standing up with the entire sole of your foot. Also, be careful not to let your knees go beyond your toes, as this will cause you to lean forward.
If you lower your hips while imagining that you are pulling your hips back, you can prevent your knees from coming out in front of your toes. In addition, when you stand up, avoid using momentum. If you use momentum, you will not be able to put maximum load on your muscles, and the effect will be reduced. Do the movement slowly without using momentum, and stimulate your muscles thoroughly.
Functional training precautions
This chapter explains the points to note about functional training . In functional training, it is important not to break form and not to suddenly increase the intensity .
While you are not used to it, the risk of injury increases, so focus on correct movement rather than intensity.
Tip 1: Don't compromise your form
When performing functional training, be careful not to compromise your form . Poor form makes it difficult to maintain balance, and concentrating stress on one point increases the risk of injury.
Beginners, especially, tend to become fatigued and lose their form as they do more sets . Functional training is also an exercise aimed at improving the balance of the body, so if fatigue causes the balance to be disrupted, the intended effect will not be achieved.
Be sure to train within your limits, taking into consideration your own physical strength.
Caution #2: Don't suddenly increase the intensity
When doing functional training, be careful not to increase the intensity too quickly .
Stretching exercises such as functional training put stress on muscles and joints. There is no problem if you are doing it for the purpose of increasing muscle hypertrophy, but since the purpose is to improve balance and function of the body, excessive stress should not be placed on the muscles.
In addition, forcing yourself to do too many sets puts more strain on your body than necessary, which can lead to injury. This type of training is easy for beginners to do, and the intensity is not too high, so it is relatively easy to make into a habit, but if you get injured, you will be forced to stop training.
Once you stop training, it will take time to start again, and as a result, there is a high possibility that you will not be able to make exercise a habit . The key to continuing is to avoid high-intensity training suddenly and to do it within the range that does not cause injury.
Tools for functional training
In this chapter, we will introduce tools that are useful for functional training . Functional training can basically be performed using your own body weight, but using tools can help with stretching movements and make it easier to adjust the load.
We also introduce tools that can help you reduce unnecessary strain on your body when doing the exercise at home , so please refer to them.
Tool 1: Kettlebell
Kettlebells are also a tool that can be used for the goblet squat introduced in this article.
The iron ball has a large handle, making it easy to hold and convenient for training with one or both hands . A similar tool is a dumbbell, but with a dumbbell, there are weights on both sides of the grip, and the center of gravity and grip are in a straight line, making it suitable for linear movements.
However, with kettlebells, the weight is attached under the grip, making them suitable for exercises that use the body in a large way, like a pendulum, and are a good tool for full-body training such as functional training.
»Kettlebell product list
Tool 2: Training mat
Training mats are an essential tool for training at home . Functional training often involves using your own body weight, and you may also need to stretch while on the floor.
If your home floor is made of wood, you may hurt yourself , so we don't recommend training without anything on it. If your floor is hard and you feel it's not suitable for training, you can solve the problem by laying a training mat on the floor.
The training mat acts as a cushion, preventing stress from being placed on the parts of the body that touch the floor, allowing you to move smoothly. It is useful not only for functional training, but also for self-stretching to improve flexibility , so it is convenient to have a training mat.
Tool 3: Band
Bands are useful when you want to stretch or apply resistance . There are various ways to use them, such as by putting them around your wrists or around the soles of your feet to stretch them.
Functional training often involves large stretches of the body, so using a band can help with stretching and make it easier to adjust the load. The load changes depending on the length and thickness of the band, so try to find the band that's ideal for you.
»Band Product List
Get a moving body with functional training
Functional training can be easily started using your own body weight, so it is recommended for people who do not usually exercise . It can also be useful for people who regularly play sports, as it helps reduce the risk of injury and improve performance , making it a type of training that can be undertaken by a wide range of people.
Since it is a low-impact training exercise, it is easy to do at home and easy to continue, so if you want to make exercise a habit, we recommend you give it a try.
At Uchino Gym, we have a wide range of equipment that is useful for functional training. Having such equipment makes it easier to adjust the load and receive help with stretching movements , which increases the efficiency of your training.
It's useful not only for functional training but also for light stretching, so be sure to check it out if you're looking for training equipment to use at home.
»Uchino Gym
