Functional Training: equipment, exercises, development


Earlier we have talked about basic notions of functional training, key principles and benefits of this kind of intensive strength training. Now we will guide you through types of exercises and that strange equipment that are used for these workouts. Join now and find out how cool is that!

Functional Training: equipment, exercises, development

There is huge variety of exercises in the functional training because of the diversity of training tasks, for example, the correction of incorrect posture and movement skills, the development of active flexibility, explosive strength and power of endurance, balance, etc. Simple exercises performed in specially selected conditions with the equipment are the basis of functional training, they include:  squats, walking, slopes, lunges in different directions, push-ups and bench presses, pull-ups and traction, rotary movement, exercises for balance, etc. Depending on the chosen task exercises are modificated and combined and due to the complexity of movements special equipment are used. Let's check this out!

Equipment and exercises used for functional training

  1. Dumbbells. Dumbbells are useful in exercises for combining the load of upper and lower parts of the body. For example, alternating curls plus reverse lunges.
  2. Dampers. Variety of usage with this equipment provides the ability to secure the damper at different levels.
  3. Barbells.
  4. Chest expanders.
  5. Weights.
  6. Fit ball and medical balls. The specific of training with medical balls is associated with using it as a fragile support, and as weight. Also, many plyometric exercises with the use of this equipment can develop explosive power. Fit ball can be used as a support when performing exercises with dumbbells. Fit ball is indispensable under some rotational exercises with your own weight as well. Training core muscles with fit ball is diverse and universal, and allows you to prepare the body for various loads, whether extreme sports or martial arts classes.
  7. BOSU. Training on an unstable surface develops balance and coordination. BOSU is perfect for a variety of jumps and simulation exercises for extreme sports.
  8. Kettlebells. Performing a variety of strokes and jerks, kettlebells develop explosive strength, flexibility, ideally complementing traditional strength training. The center of gravity of the projectile creates additional load on the muscles of the core.
  9. TRX. Using the loops TRX allows you to perform a huge variety of exercises using your own body weight (in the same principle works gravity trainer simulators and other similar). This is a great portable equipment that can be used in a program for weight loss and muscle building.

Exercises and development in a functional training
To become more  productive and see the progress you can increase the load and modify the exercises after 6-8 workouts.  For example:

  • change the plane of motion;
  • increase the number of repetitions in a given time;
  • reduce rest intervals without increasing the amount of work stations;
  • reduce rest intervals to increase the amount of work stations;
  • increase the time of work;
  • increase the number of passable stations;
  • increase the number of laps passable.

Functional training is probably the best exercise for losing excess weight.. The high rate of exercise helps use energy more quickly to keep a high heart rate, and therefore consume more oxygen. You will train your strength and endurance and at the same time involve all muscle groups that will help to increase your metabolism and speed up the rate at which you burn calories and lose weight. The power of the workout will help build muscle mass. 
Functional training can be used by people of all sex and age, different levels of fitness, but before start, you need to know exactly what health problems you have. Do not start training right with fast pace and heavy weights. Approach to employment gradually, as in any sport. Listen to your body and stay healthy!