Functional training: what it is and how to get the most out of it in the gym

Many people who follow a “natural” lifestyle they have certain qualms about gyms. Perhaps they think that they are only frequented by people obsessed with physical appearance, when the truth is that Many people genuinely interested in taking care of their health come to them. However, gyms can be temples dedicated to physical and mental well-being, if we opt for a functional training.

What is functional training? It is a type of training based on exercises that adapt to the natural movements of the human body. The benefits of training is that they allow muscles and joints to work globally. In addition, they are suitable for people of any physical condition and their health benefits are multiple:

Improves mobility and posture. Improves agility. Improves balance. Improves cardiovascular health. Strengthens muscles. Helps maintain weight.

Nothing prevents you from using the facilities of a gym to exercise sensibly, without obsessing over physical appearance or making mammoth efforts. gyms can be temples dedicated to physical and mental well-being.

The WHO recommends 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week, or a combination of both. Use the necessary breaks in your tasks to go to the gym. we tell you how to get the most out of the time you spend in the gym with functional training.

Before starting a functional training in the gym

When going to the gym it is worth taking into account some advice that experts offer to get the most out of the facilities and services of a gym from a health point of view:

One has to meet with monitor that will guide on the most convenient activities according to physical constitution and interests personal. It will also tell how to energize each exercise. that the exercise plan combines cardiovascular work or aerobic with muscle toning and stretching.In each session you must be clear about the exercises that are going to be done, its order and intensity.Three weekly sessions of 45 minutes are more effective than one of four hours a week.Before of the exercise session it is advisable to do a warm up and finish a series of stretching.If movements are harmonized with breathing, the benefits are multiplied of the exercises.Nutrition and rest They are two pillars of health that should not be forgotten even if you visit the gym. On the contrary!

Functional training: table of easy exercises for the gym

Next we explain a functional exercise routine What can you do in the gym room if you don’t want to go to directed classes.

1. Knee to elbow

Standing with your legs hip-width apart, lift one knee to touch the opposite elbow at belly button.

Find the right pace for you. Try doing this exercise for one to two minutes, rest for 30 to 60 seconds, and repeat it five times. This exercise should increase your heart rate and breathing rate.

2. The iron

Lying on your stomach, rest your forearms firmly on the floor, with your elbows in line with your shoulders. Keep your hips at the same level as your head and the balls of your feet flat on the ground. Hold in this position for 20-30 seconds (or longer if possible) and repeat five times.

This exercise It will strengthen your abdomen, arms and legs.

3. Back stretch

Lying on your stomach, touch your ears with your fingertips and raise your trunk while your legs remain on the ground. Then lower your upper body back down. Do this exercise 10 to 15 times (or more), rest for 30 to 60 seconds, and repeat five times.

with this exercise you will keep your back muscles in shape.

4. Squats

Standing, legs hip-width apart, toes pointing slightly outward, heels still on the ground, bend knees until thighs are almost parallel to the ground. Do not bring the knees forward, remember that the shins should be almost perpendicular to the ground. The position you acquire at the lowest point would be similar to sitting on a stool. Then stretch your legs. Do this exercise 10 to 15 times (or more), rest for 30 to 60 seconds, and repeat five times.

This exercise strengthens the muscles of the legs and buttocks.

5. Raise the knees to the sides

If in the first exercise you touched a knee with the elbow on the opposite side, now it is a matter of touching the joints on the same side. Standing with your legs slightly apart and your arms open in a cross with your elbows bent, make alternately touching the knee and elbow on the same side. Yes, the result is a kind of comic dance. Try doing this exercise for one to two minutes, rest for 30 to 60 seconds, and perform five sets.

This exercise should increase your heart rate and breathing rate.

6. Superman

Get on all fours so that your hands are in line with your shoulders and your knees are in line with your hips. Bring one arm forward and the opposite leg back, then switch sides. Do this exercise 20 to 30 times (or more), rest 30 to 60 seconds, and do up to five sets.

with this exercise you strengthen the abdominal muscles, buttocks and back.

7. The bridge

Lying on your back with your legs slightly apart, bend your knees so that they are on the heels of your feet firmly planted on the floor. Now raise your hips as high as they will go, then slowly lower them back down. Do this exercise 10 to 15 times (or more), rest for 30 to 60 seconds, and perform five sets.

This exercise strengthens the gluteal muscles.

8. Supported push-ups

Stand half a meter in front of an exercise bench, rest your hands on the edge of the seat that will be behind you. Bend your arms as you lower your hips until your thighs are parallel to the floor, then straighten your arms (ie, move up and down with the power of your arms). Do this exercise 10 to 15 times (or more), rest for 30 to 60 seconds, and repeat up to five sets. This exercise is designed to strengthen your triceps.

9. Open the chest

Standing with your legs hip-width apart, interlock your fingers behind your back. Extend your arms and stick out your chest. Hold this position for 20 to 30 seconds (or more). In this position the muscles of the chest and shoulders are stretched.

10. Child’s position

Sitting on your knees on the floor, buttocks resting on your heels, let your stomach rest on your thighs and stretch your arms out in front of you. Breathe normally while doing this exercise. Hold this position for 20 to 30 seconds (or more). In this position, the back, shoulders and sides are stretched.

11. Sitting meditation

Sit comfortably cross-legged on the floor (or sit in a chair). Make sure your back is straight. Close your eyes, relax your body and slowly deepen your breath. Focus on your breathing and try not to be distracted by thoughts or worries. Don’t think or rather don’t follow the train of your thoughts, let them come and go. Stay in this position for 5 to 10 minutes or more to relax and clear your mind.

12. Legs against the wall

Bring your hips closer to a wall and let your legs rest stretched out on it. Make sure that the buttocks are in contact with the wall to create a 90º angle. Close your eyes, relax your body and slowly deepen your breath. Focus on your breathing and try not to be distracted by thoughts or worries. Stay in this position for up to five minutes. This position is comfortable, relaxing and relieves stress.

Functional training in the gym with guided classes

More and more gyms offer yoga or tai chi classes, the Pilates method, massages or water gymnastics, which are classes that respect the natural movement of the body. The amount of activities that are carried out in a good gym it’s overwhelming. Among the most interesting are the following:

Pilates method. Promotes flexibility and strengthens the muscles, especially the abdominal muscles, through exercises that force you to focus on breathing.aquagym. Exercises in the water to improve general physical condition. Recommended for people who are overweight or have back or knee problems.body balance. It combines Eastern and Western disciplines in order to improve the balance between the body systems.stretching. Stretches that improve muscle elasticity and joint mobility.Aikido. Non-violent Japanese martial art to harmonize energy.Yoga. Unites mind and body through breathing and postures that can be used for therapeutic purposes. It also increases strength and flexibility.Tai Chi. It consists of a succession of slow movements in harmony with the breath and that are performed in a meditative attitude.