How to Exercise With Functional Training

Check out this answer from Consensus:

Functional training is a comprehensive approach to exercise that can improve strength, balance, and overall physical fitness. By focusing on movements that mimic daily activities, it offers practical benefits for a wide range of individuals, from athletes to older adults. Incorporating functional training into your exercise routine can lead to enhanced performance, reduced injury risk, and improved quality of life.

Functional training is a versatile and effective approach to exercise that focuses on improving strength, balance, and coordination through movements that mimic daily activities. This type of training can be beneficial for various populations, including athletes, older adults, and individuals recovering from surgery. Below, we explore the key components and benefits of functional training, supported by recent research findings.

Key Components of Functional Training

1. Movement Patterns: Functional training emphasizes exercises that replicate real-life movements, such as squatting, lunging, and pushing. These exercises engage multiple muscle groups and joints, enhancing overall functional fitness9.

2. Core Stability and Balance: Core stability exercises are integral to functional training, as they improve balance and coordination. This is particularly beneficial for older adults, as it can reduce the risk of falls and improve daily functioning7 10.

3. Strength and Power: Functional training often incorporates resistance exercises using free weights, elastic bands, or body weight to build muscle strength and power. This approach has been shown to improve muscle power and functional fitness in various populations, including postmenopausal women and athletes2 4.

4. Flexibility and Agility: Incorporating flexibility and agility exercises into functional training can enhance movement efficiency and reduce injury risk. This is especially important for athletes who require quick and agile movements in their sports3 6.

Benefits of Functional Training

1. Improved Physical Fitness: Functional training has been shown to enhance physical fitness parameters such as strength, endurance, and agility. For example, a study on elite field hockey players demonstrated significant improvements in agility and endurance after a 12-week functional training program3.

2. Enhanced Quality of Life: By improving functional fitness, individuals can perform daily activities more efficiently and with less effort. This is particularly beneficial for older adults and those with chronic conditions, as it can lead to a better quality of life9 10.

3. Reduced Inflammation: Functional training can also have positive effects on health markers, such as reducing pro-inflammatory cytokines in postmenopausal women, which may contribute to better overall health2.

4. Sport Performance: Athletes can benefit from functional training by improving sport-specific skills. For instance, older golfers showed increased club head speed and improved functional fitness after participating in a functional training program7.