Functional training and its types
When choosing preparation in fitness clubs, a person necessarily sets a goal: to develop endurance, acquire the desired figure, or to maintain bodily health. Functional exercises allow you to achieve all the desired goals. This is the golden mean, which develops and maintains a person’s athletic qualities and motor abilities.
After all, every year humanity goes to improve the standard of living and health in order to achieve longevity. The main principle of crossfunctional is to constantly be on the move.
The most effective lesson according to the standard includes a huge number of different elements. Programs for each athlete are selected individually, depending on the goals. Consider the most popular:
- personal. The plan adapts to each, proceeding from the tasks;
- particular programs. It is a program aimed at healthy loads;
- integrated programs. A variety of exercises that work on balance, strength, flexibility and power. But the emphasis is on only a few planes of movement;
- progressive plan. An exercise in which, each time, the load on the body increases;
- stage. Complexes of exercises and loads alternate with each other.
The features of the programs dispel the myth that cross-functional preparation exhausts the body and obliges to intense exhausting exercises.
Origins of fitness training
There are many different workouts. Some originate from the strength lesson of bodybuilders, the other part from secret military developments. Crossfunctional preparation originates from medicine, and more specifically from rehabilitation. Often fitness programs are used to retrain patients with movement disorders.
Physiotherapists and therapists have developed various trainings to restore the mobility of a person’s limbs. Medicine has proven the existence of muscle memory, which helps to recover. The exercises imitate all the movements which the patient did before the injury. Functional lesson was originally designed to restore the body without injury.
But modern fitness has switched to new approaches using exercises for power, muscle creation. As a result, such complexes do not always contribute to the development of driving dynamics. While in rehabilitation training should not involve elements that burden the body.
Elements of crossfunctional Training
Fitness lessons consist of many directions. There are 5 main ones which are the balance of bodily practice.
Aerobic complexes
These are cardio loads and endurance loads. Without them, you will not achieve results, because they are aimed at facilitating routine and physical tasks every day. The higher the level of aerobic fitness, the more efficiently the heart pumps blood, and the lungs oxygenate the blood vessels throughout the body.
Aerobic complexes include any bodily practice which a person performs on an everyday foundation, for example: walking, jogging, cycling, swimming, dancing. In everyday life, such loads are snow removal, dusting, and vacuuming. All activities that growth the heart mark.
There are norms which the Department of Health recommends. For the most healthy people on earth, that’s 150 min of average load per week, or 75 min of intensive practice per week. In order to lose weight and keep it off, it is recommended to do at least 300 minutes a week, if probably more.
Strength training
Muscle preparation will help increase bone strength and build muscle mass. They will help to keep fit and improve the bodily skills of the body, which will facilitate the execution of daily work. It is not necessary to go to the gym and buy subscriptions.
The same result can be obtained at home using improvised means: rubber bands, water bottles, weights, dumbbells. An integral part of crossfitness strength lessons is push-ups, pull-ups, squats.
Basic exercises
Complexes aimed at the muscles of the abdomen, back and pelvis. The human body is like a tree, so it needs to be strengthened at the expense of basic complexes. Light exercises without equipment are considered the basis of all crossfunctional complexe
Balance prepation
Such a view will help to cope with difficulties, to move from one type of activity to another, to rehabilitate after injuries. The balance tends to deteriorate with age, so such activities are recommended for older people. Otherwise, it will cause falls and injury. An elementary stance on one leg will help improve balance.
Flexibility and stretch
Scientists have proven which body stretching exercises reduce stress and tension. It will help improve joint mobility, overcoming everyday activities. Stretching is advised to do each to maintain flexibility. The best friend in this activity is yoga.