WHAT IS FUNCTIONAL TRAINING

Functional training is a fitness approach that focuses on developing skills and abilities that are relevant to a person's daily, functional activities. Unlike some other training methods that focus exclusively on building muscle or improving performance in a specific sport, functional training focuses on improving strength, endurance, flexibility, mobility and stability that are required to perform daily tasks effectively and with a reduced risk of injury.

Functional training often uses movements and exercises that mimic the body's natural actions, such as lifting, pushing, etc. These exercises often involve multiple muscle groups and are performed in positions that challenge stability and balance. Some of the common tools and equipment used in functional training include free weights, elastic bands, stability balls, bosu, TRX and one's own body weight.

The benefits of functional training include improved ability to perform daily activities, reduced risk of injury, improved posture and balance, increased strength and endurance, and increased mobility and flexibility. It can be suitable for people of different fitness levels, from beginners to high-performance athletes, as exercises and intensity can be tailored to individual needs.

Functional training has become very popular in the world of fitness and rehabilitation, as it focuses on improving the quality of life and functionality of the body rather than simply pursuing aesthetic development or sport-specific performance.

FUNCTIONAL EXERCISE

Functional exercise is a fundamental part of functional training and refers to specific movements and exercises performed for the purpose of improving body function in everyday activities.

Some common examples of functional exercises include:

1. Squats 

2. Shoulder press: This exercise replicates the motion of lifting heavy objects overhead. It strengthens the muscles of the shoulders, triceps and core.

3. Planks (or side planks): Planks are exercises that work the stability of the core and upper body.

4. Russian weight lifting: This exercise resembles the act of lifting and carrying heavy objects some distance. It strengthens the back, legs and core.

5. Torso twists and rotations
6. Balance and coordination exercises

Importantly, functional exercise is tailored to individual needs and abilities, so it can be suitable for people of different ages and fitness levels. These exercises are an integral part of a holistic approach to improving health and wellness, focusing on body functionality rather than simply aesthetics or athletic performance.

FUNCTIONAL GYMNASTICS

Some key aspects of functional gymnastics include:

1. Natural movements: Functional gymnastics focuses on movements that are inherent to the human experience, such as lifting, pushing, bending, twisting and walking.
2. Full-body training: Unlike some training programs that focus on isolated muscles, functional fitness works on strengthening and coordinating multiple muscle groups at the same time.
3. Balance and stability: Functional gymnastics often incorporates exercises designed to improve balance and stability, which is essential for preventing injuries and maintaining good posture.
4. Adaptability: Functional gymnastics exercises can be adapted to individual needs and abilities, making it suitable for people of different ages and fitness levels.
5. Use of body weight and equipment: A variety of equipment can be used, such as free weights, elastic bands, stability balls and more, or simply body weight for functional exercises.

Functional gymnastics is used to improve health and quality of life in general, as well as for rehabilitation after injuries or to improve sports performance.

Personal trainers and health professionals often incorporate functional fitness principles into their training programs to help people develop strength, endurance, flexibility and mobility in a holistic manner, which can translate into an improved ability to perform daily activities with ease and reduce the risk of injury.

FUNCTIONAL EXERCISES 

1. Squats
2. Shoulder press
3. Plates
4. Russian weightlifting
5. Torso twists and rotations
6. Push-ups
7. Lunges
8. Lifting of objects
9. Balance exercises
10. Flexibility exercises

FUNCTIONAL TRAINING EQUIPMENT

Functional training can be performed with a variety of materials and equipment, or even body weight, depending on your goals and personal preferences.

Here is a list of some common materials and equipment used in functional training:

1. Body weight: Many functional exercises can be performed using only your own body weight. This includes squats, push-ups, planks, lunges and other movements that involve your body's resistance.
2. Free weights: Free weights such as dumbbells and barbells are very versatile and are used for a wide variety of functional exercises, such as deadlifts, curls, shoulder presses and more.
3. Kettlebells: Kettlebells are especially useful for balance exercises, lifting movements and swing exercises.
4. Elastic bands: Elastic bands provide resistance and can be used for muscle strengthening exercises, stretching and mobility exercises. 
5. Stability balls: Stability balls, such as bosu or fitballs, are ideal for improving balance, stability and strength core.
6. TRX: Suspension training systems, such as the TRX, are excellent for exercises that involve your own body weight and require a good dose of stability.
7. Jumping platforms: Jumping platforms or boxes are used for plyometric exercises and to improve leg power and endurance.
8. Pulley machines: Pulley machines allow for a variety of strength training exercises, such as pulling, pushing and lifting.
9. Battle ropes: Battle ropes are used for pulling exercises, strikes and oscillating movements that improve strength and endurance.
10. Parallel Bars: Parallel bars are useful for pulling exercises and triceps work.
11. Climbing ropes: Climbing ropes are excellent for improving upper body strength and coordination.
12. Hex Dumbbells: These dumbbells have a specific shape that allows weight lifting and dead weight exercises to be performed with less stress on the lower back.