Why do you need functional training right now?


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. 

Why do you need functional training right now?

Functional training is an intensive strength training that involves different muscle groups used in daily life ordinary activities. Workouts built on the principle of gradual inclusion of the maximum amount of muscle into the work (one exercise is continues to a previous one and forms a long ligament) develop general endurance, cardiovascular and respiratory systems. Functional training works both with your own weight and with the equipment.
Key principles and benefits of functional training
Functional training affects the work of the body in general, not just its individual parts. The result is an optimal functioning of human body. The basic principle of functional training is an adaptation to the stress that determines the appearance of functional strength, flexibility, stability, balance and coordination. Workout is aimed at even and simultaneous development of the upper and lower muscle, strengthening deep stabilizer muscles, support and protection of the spine and joints from injury and daily loads. All of that create the optimal load for the rest of the bone structure and make the movement of the body more natural in a daily life, keeping the risk of injuries to a minimum. After that our body provides the correct static and dynamic work, keeping the spine in the proper posture by counteracting the pull of gravity.

Functional training furthers the formation of correct movement patterns (posture and gait), which are the basis for the development of any sports movements. By imitating the real movements, we engage a huge number of muscle groups and fibers of different types, so the bone system and ligaments get an optimum load. This facilitates equal weight distribution and burning more calories. We can use functional training to reach such goals:


  • to improve coordination and balance;
  • to strengthen each and every muscle group very deeply;
  • to strengthen the joints and improve posture;
  • to improve cardiovascular system;
  • to increase endurance, speed, flexibility, elasticity;
  • to burn fat by intensity and build muscle by working with body weight;
  • to reduce injuries due to the formation of correct motor skills and eliminating asymmetries in the movement;
  • to make strength training equipment performance safe in the future;
  • to improve the physical fitness to various kinds for sports.

Functional training works because the movement, comprehensive and natural, is not performed at a fixed, predetermined path, as it is in the case with the gym. As a result we get endurance, flexibility, coordination, agility and muscle strength, and with the development of major muscle group, we stabilize the pelvis, spine and shoulder joints.

The features of performance
The main features of the functional strength training are:

  • using natural everyday life movements;
  • using different equipment: medball, fitball, dumbbells, bare, core platforms, etc;
  • part of the exercises are performed in a standing position and on unstable support (sitting, lying down, standing-ups, kneeling);
  • the majority of exercises are unilateral and performed by a single arm or a leg;
  • most of the exercises are combined into one coordinated movement where you develop coordination, strength endurance and explosive power at the same time;
  • emphasis on the core muscles development;
  • emphasis on the formation of correct posture;
  • emphasis on reducing injuries.


It is always a solid training, which includes more than one or two muscles. Power plus dynamic load includes immediately a large number of muscles, among which stabilizer muscles. Functional training combines such activities as weightlifting, gymnastics, powerlifting, bodybuilding and track and field athletics.

Equipment and exercises used for functional training
Functional training is accomplished as a separate workout and as an addition to traditional strength training. The increasing complexity of training is not due to weight increase, but due to the complexity of movements with the help of special equipment. Workout usually takes from 20 to 60 minutes.
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!