Functional training is a trendy topic these days.
Although many have heard of functional training, a lot of people are not quite sure what all the fuss is about.
We will discuss what functional training is and why it is such an effective way to work out. We will also provide an overview of the main functional exercises and review the core characteristics of functional training.
What is functional training
By definition, “functional training” means training with a purpose.
You use basic functional movement patterns like pushing, pulling, squatting, rotating, carrying and gait patterns—walking and running—every day.
Functional training utilizes exercises that improve your movement proficiency in these primary patterns to give you an edge so you can achieve your goals.
Why is functional training so effective
Man has required movement to survive for thousands of years.
Functional training consists of developing skills that allow daily movements to be carried out with greater efficiency.
Training the body in a natural way provides several benefits, including flexibility and less chance of injury.
Characteristics of Functional Training
Functional training is based on the following:
- Replicates movements from day to day life
- Mobilizes several muscle chains simultaneously.
- It works your balance, coordination, flexibility, agility, strength, power and resistance.
The Origin of Functional Training
The functional training revolution has been generated by rehabilitation specialists. They have designed exercises that mimicked the movement patients need to utilize their body for everyday tasks.
Over time this trend caught on in the world of elite sports.
Coaches soon realized that isolating muscle movements to improve a skill was not working as effectively.
Why do Functional Training
For an elite athlete: functional exercises improve different skills needed to be competitive.
For everyone else: functional training is the best way for your body and brain alike to understand movement.
Lifestyles these days are so preoccupied thus giving us few opportunities to move. There are days that you might be stuck at a desk all day.
It’s not only about deciding that you have to exercise, you need to train your body in the way your brain recognizes natural movement. By working out, our brain naturally releases neurotransmitters which makes you want to train more and more.
Limitations of Functional Training
- For some, the predisposition to muscle loss is so severe that they need to strength train first and add functionality later.
- Functionality might be determined by output (performance improvement) more than by input (exercise).
- Functionality depends on the context: an exercise can be very functional in a specific context, but not for real life. For example, the repeated arm movements for curling practice.
Equipment for Functional Training
Your body is your number one and most important tool.
However, there are some equipment out there that you can use if you wish to do so.
Bars are the only essential equipment for functional exercises. Basic functions such as hanging or climbing need the use of bars. Bars are also great for push exercises.
We recommend that you use the bars that are free to use in many parks. Take it as an opportunity to train in the outdoors!
Kettlebells were traditionally used as counterweights for grain and cattle scales. In the eighteenth century, they were a tool of the physical culture. By 1940, they became part of competitive sports.
Its circular handle allows you to hold many different grips.
They are used to develop cardio resistance, flexibility, and functional strength.
These elastic bands were first used by the American Army.
Using TRX Straps, resistance is added to your body weight. They develop functional strength, flexibility, balance, and stability of the core.
Many functional exercises use jumps or steps.
We suggest that you use equipment freely available on the streets.
To train at home you can use a chair, just make sure it’s stable. Jumping exercises develop functional strength, flexibility, balance and stability of the core.
Functional Training Exercises
An extensive guide to functional exercises could be many article pages long. However, this guide would not be complete without naming the most classic of functional exercises.
Check out our complete list of functional exercises.
This is the most important functional exercise.It is a complex sequence of movements combining strength, anaerobic endurance, and power.
BALANCE BACK KICK
This functional exercise helps mobilize and stretch muscles that have atrophied from sitting for so many hours. Also, you work your balance, a skill often forgotten.
It is possible to do this exercise using only body weight, but it’s best done using a weight or Kettlebell.
SQUATS & LUNGES
Squats and lunges are the key functional exercises that work your legs. Add a jump for even more strength and power. It’s important to mind your technique to avoid injury for these exercises. We recommend to keep your waist in an open position to help with posture.
More functional leg and buttock exercises click here.
An essential exercise to work the “core”.
Another important functional exercise. You work the push function and thus strengthens the core.
Do not limit yourself to just doing classic push-ups. There are hundreds of variants that make the exercise fun and help increase your range of motion.
Check out our ultimate push-up guide
Beyond Functional Exercises: Evolutionary Training
The brain and body have a hard time working together to process the way humans exercise at the gym.
This is where Mammoth Hunters steps in to provide the latest knowledge in functional training and sports physiology.
After all, the human body has always required physical activity. So, you should use the last 100 thousand years of knowledge to your benefit. Mammoth Hunters App brings you back to basics:
- Video Workouts. The App has guided quality video workouts, all consisting of functional exercises.
- Efficiency. Our sessions last about 15 minutes. Thanks to HIIT (High Intensity Interval Training) routines, we get the same result as 1 hour in the gym.
- Workout Anywhere. Functional exercises can be done at home, in the park, in the office, it’s up to you and your routine.
Basic Principles of Evolutionary Functional Training
To get the most out of the program, it is necessary that the whole body is setup to support change.
- The heart must pump blood to the muscles.
- Muscle must prepare for activity and to consume a lot of energy.
- The brain will have to direct, accompany, and reward these functions.
To achieve these effects, you should perform functional training on an empty stomach.
Training on an empty stomach maximizes your performance.
The latest scientific studies show that high intensity training combined with functional training improves endurance, muscle quality, and health.
Think of it this way: to train for a marathon you cannot train by solely walking. Even running at a slow pace isn’t enough. You have to push your limits to adapt your body.
Our training philosophy is based on sessions at high, medium, and low intensity. This indicates the need for improvement to your body.
We propose exercises based on daily functional exercises. You will have to hang, lift, crawl and even drag yourself. All this is done in circuits that simulate the activities that our ancestors used when they were hunting.
Imagine being able to move a box without effort. Easily sprinting to catch a bus. Meeting day-to-day challenges with ease. This is what you will be able to do with Mammoth Hunters functional training. The result is a balanced body and a strong core.
Variability is the main element of functional exercise. It’s easy for your body and muscles to adapt when you do the same exercise. Mammoth Hunters offers individualized and different variations of exercises.
We have applied the latest knowledge in human physiology and sports performance to our training method. Our goal: a training method that takes only 7-20 minutes a day.
Motivation is the key to success.
We’ve created a program that will surprise you and with which you will improve quickly.
This will stimulate your production of neurotransmitters “Endorphins” which in turn increases happiness. Every workout will push you to have more desire to continue.
Functional Training with Mammoth Hunters
The Mammoth Hunters App learns and adapts through app intelligence.
Our App is a virtual personal trainer that personalizes your workouts based on:
- your gender
- your age
- your goals.
Let Mammoth Hunters optimize your performance and help you reach your goals. You can count on us as this way of exercising is backed by over 100 thousand years of experience!