We know functional training as a series of exercises or activities, in which, we break with the classic elements of analytical training guided by linear movements. In this article what we are looking for is an improvement for beginner athletes, which can be directly transferred to daily activities without excessive physical commitment, the normality of day to day. This typically includes more complete kinetic chains and the ability to mix and create new exercises without limitation.
Do I work for time intervals or repetitions? Get acquainted
There is the possibility of applying either of the two. Above all, at the beginning of a beginner, when perhaps proposing a temporary pattern, it may lead to not finishing it, an aspect that sometimes occurs in group Interval training classes. This aspect can also occur with establishing repetitions, of course.
Therefore, a useful tool is to go through a familiarization process, since it is not the same to exercise on a guided cervical pectoral press machine where the machine itself leads you to a motor action, than to maintain balance on a bosu. Or, not swinging on TRX straps at an angle the subject is not used to proceeding at.
Organization of initial functional training routine
First, create a structure for the sports equipment that you are going to use. The more the merrier, because the variety means that the same mechanism is not monotonous: first, get to know the entire existing range of functional gadgets, because new ones appear every day. Here are some examples: TRX, fit ball, Bulgarian bag, elastic bands, speed ladder, kettle bell, abdominal wheel, T-Bow, functional cage, jump box , etc.
1. Alternate muscle groups or sectors
Do not over-fatigue a body area by performing a one-set exercise followed by a similar one. A good option is to alternate each set of exercises between upper body, abdomen and lower body. In this way, the specific fatigue will be alleviated with respect to time.
2. Project the exercises to your reality
If, for example, for specific work aspects you work in an office in front of the computer, include a good job of back compensation, posterior deltoid or scapular stabilizers, to correct said mechanical and anatomical pathology.
Or, if, for example, your usual tasks are based on lifting heavy loads from the ground, obtain an optimal technique to keep the lumbar curvature intact, by performing a good ‘Swing’ with a kettle bell or kettle bell .
3. Forget about time intervals
Of course, the goal is to meet that scheduled interval. But, at the beginning, go as far as you can, do not compromise the technique more than 20% to achieve each station.
4. Do not load yourself with implements, first the basics
A person skilled in functional exercise can perform rubber tractions while maintaining balance while standing on a body. But, for an initiate, it is risky, calm down, if you propose it, you will reach that level.
Therefore, start with exercises with the minimum implements and even self-loading – your own body weight. Exercises such as: Lunges, Pushups, Sit-Ups, Trunk Twists, and Suspension Pull-ups at an affordable angle.
5. Adequate recovery time
Be permissive with yourself. If you need 15 seconds more than the minute of recovery, do not be obfuscated. You will see how with time and practice, you yourself will force not only to maintain the recovery time after an established intense training , you will also want to reduce it.
Structure of the functional training session for beginners
Once the previous points have been explained, a very interesting session model would be:
- 5 exercises
- 3 sets of each exercise structured in 3 circuits in continuous series
- 1 minute of each exercise or 15-20 repetitions
- 1 minute recovery between sets
- 3 minute recovery between circuits
Example of the training routine
- 1 x (1 minute) Squats on bosu [Recovery: 1 minute]
- 1 x (1 minute) Back Traction on TRX [Recovery: 1 minute]
- 1x (1 minute) Abdominal rotation with medicine ball [Recovery: 1 minute]
- 1 x (1 minute) Box jump [Recovery: 1 minute]
- 1 x (1 minute) Pushups with knee support [Recovery: 1 minute]
- 3 minute break
And, we repeat this circuit, if you have enough physical level to continue, up to a maximum of 3 times for initiates in the adaptation process.
Functional exercise, a great resource for health
Enjoy training with this modality that has been on the rise for years. But, do not forget that optimal training also involves other training systems, such as a sport such as swimming , or the analytical strength work itself.
The more resources the better, the keys: common sense and you win, go for it!