Functional Training

Functional training seems to have had two important influences:

• Rehabilitation programmes in which people suffering from crippling illnesses are given certain exercises to help them regain strength and function in whichever part of the body was weakened by illness.
• Sports, where elite athletes have incorporated functional training methods to improve their performance.

The following are some of the benefits of including functional training into your workout programme:

• It's functional: The movements are similar to the everyday tasks we perform. So, these exercises help to increase strength and flexibility in the muscles and joints we use to perform daily chores. Functional exercises focus more on efficiency rather than aesthetics, which allows you to use the multiple muscles in your body wisely.
• Improves muscle memory: Continuous practice of a movement allows you to repeat it faster and by burning less energy over time, thereby improving your overall muscle memory for everyday tasks. This allows you to get your chores done faster, better and with less fatigue than before.
• Increases core strength: Most functional training exercises engage the core muscles, which consist of the muscles in the stomach and the lower back, which boosts core strength.
• Improves flexibility and coordination: Functional training requires the body to move in every direction it can, and not limit itself to bending forward or back. This helps in improving the body’s range of movement and coordination.
• Improves balance, stability and posture: Engaging the core muscles, moving in different directions and controlled movements help the body become more balanced and stable. As the exercises help to strengthen the lower back, they are also good at correcting posture.
• Reduces joint pain: Those who complain of joint pain or have chronic back pain can benefit greatly by getting on a functional training programme. Based on physical therapy, these movements are designed to make your life easier. These exercises give enough strength in your problem areas to allow you to continue performing your tasks with more efficiency and without feeling pain.
• Decreased injury risk: Functional training includes movements to strengthen your muscles as well as the surrounding ligaments and tendons. The improved fitness and body coordination help to reduce the chances of falling - thereby preventing muscle strains and injury.
• Muscle growth and recovery: The combined movements of functional exercises mean that there is combined muscle growth at all times. It also translates to quicker muscle recovery from injuries as it is rehabilitative in nature.
• Promotes fat loss: Working multiple parts of the body at the same time means there is greater calorie burn. These exercises also help to burn calories from every part of the body, triggering fat loss that helps in people losing weight overall.
• Low impact movements: Unlike more high-intensity workouts like Crossfit or exercise that require the use of additional weights, functional training is low impact - that is, it does not put a lot of pressure on the joints and muscles of the body. It allows the body to get accustomed to movements at a steady pace without causing any strain.

Standard strength-training programmes may be fine for individuals who are in good shape physically, but those with underlying physical problems, who haven’t exercised in a long time or are recovering from injuries stand to benefit from the use of functional training methods.

Pregnant women, individuals with chronic problems in the back or other joints of the body, or even those recovering from long-standing illnesses can greatly benefit from functional training. Those who have suffered injuries like tennis elbow, golfer’s elbow, herniated disc, rotator cuff problems or even ACL injuries have been known to recover faster using functional training methods and exercises.

Functional training exercises are varied and target different muscle groups. Most of them do not require any equipment, as they rely on your body weight to create resistance. There are, however, exercises which also involve the use of equipment.

Before you begin, though, please keep in mind that you should perform exercises in the presence of a trained instructor who can guide you on form and correct movement, and can also help you in movements that are difficult for you in the beginning.

Also, don't forget to warm up before the workout and stretch afterwards, to reduce the chances of workout injuries.

Here is a selection of exercises that can be employed in a functional workout:

Functional training exercises can be performed anywhere as they don’t require the use of specific machines found only in gyms. And they can be tailored to your fitness goals. However, one must keep a few things in mind before beginning a functional training programme.

• The functional exercises you opt for must be reflective of the physical movements you carry out in your daily life, which helps you condition yourself suitably.
• Mix up your routine with exercises that focus on strength, flexibility, balance as well as endurance.
• Whether physically fit or returning from injury or illness, determine your fitness level before pursuing an activity like this. You can consult a doctor before beginning your fitness journey.
• Functional training involves movement in every direction and your fitness programme should incorporate that.
• Make your functional training programme a mix of weight training and bodyweight exercises.

Functional training has its roots in rehabilitative as well as sporting movements, both of which ensure that these exercises will continue to evolve.

Functional training can be very enjoyable, given the different workouts and exercises one can perform on any given day. One can also modify the intensity of the workout, based on their skill level and comfort.

Functional movements can be customised unlike any other fitness programme.

It is always a good idea to consult a medical practitioner before proceeding with any kind of exercise routine, especially if you have a history of illness or injury.