By the healthiergang writer , medical student.
Functional Training
In the world of fitness, more and more terms are born and continue to be born. A term that is very fashionable is that of "functional gymnastics" or even "functional training". With this term we want to refer to that type of training that does not involve the use of machinery but only weights, barbells, TRX, and other simple tools.
The use of these simple objects has the purpose of training with free body exercises, without the use of machinery. The fact of not using machinery but moving one's body against some type of resistance leads to movements that, for better or for worse, are gestures that belong to everyday life.
In fact, a movement is said to be functional when it reflects the gestures that characterize our life every day. Since there are no movement constraints dictated by machinery, the functional gestures will be much more natural and typical of the subject.
Natural movements involve the synergistic contraction of multiple muscles reproducing the way the human body was created to function.
On the contrary, using machinery or special equipment it is possible to obtain almost complete muscle isolation. For example, with the “leg extension” machinery it is possible to isolate the quadriceps without the intervention of the hamstrings and others. There are many examples.
The point is, the body is not designed for this type of isolation movement. For example, again referring to the example given above, the knee joint is not suitable for a movement dictated solely by the quadriceps. The nature of this joint provides for a synergistic work between quadriceps, hamstrings and also buttocks. Making the body perform “out of nature” movements puts the body itself at greater risk. It is no coincidence that leg extensions are an exercise that puts the knee joint under serious stress.
In nature it is possible to favor the work of one muscle over another but there is always a more or less respected muscle synergy. For example, you can replace the leg extension with a Bulgarian squat in which the front foot is also raised. In this way the ROM of the movement is expanded and the work is mostly done by the quadriceps. Other muscles of the lower limbs intervene to stabilize and to a lesser extent in movement. This synergy, however, is not a negative factor but rather a positive one.
Benefits of Functional Training
The benefits of this type of training are innumerable.
- As already mentioned, there is respect for the natural gestures for which the body is designed.
- Furthermore, it is possible to work several muscles at the same time and with a single movement.
- Multiple kinetic chains are involved and work on different planes. The weight that can be used is greater and consequently the hormonal response of the body will also be better.
- Functional training trains the muscles that stabilize movements and consequently prevent the risk of injury.
- Still functional training involves the use of less space as well as capital to invest in machinery.
- Functional training leads to the development of strength, agility, mobility, coordination.
- Finally, functional training is much more rewarding than training relegated to machinery. Is it preferable to spend an hour and a half bound on different machines or is it better to perform bodyweight movements such as squats, pull-ups, rowing and so on?
disadvantages
The only disadvantage of functional gymnastics may be that it is not practicable for everyone. The fact that it is necessary to use different muscle groups means that the subject does not present any pathologies or problems affecting each of these.
A problem on a certain muscle would compromise the execution of the whole exercise making it impractical.
The use of machinery could therefore be useful in a context of rehabilitation or problems affecting muscles and joints. It must be said that, in most cases, the problem can still be circumvented with variations of a given exercise.
In conclusion
In my opinion, functional gymnastics is a superior type of training than machine training. The movements are more natural and involve more muscle groups.
The use of machines can have a certain benefit but only in particular cases. Functional training allows you to develop a more harmonious, stronger, more elastic and agile body.
Personally in my training I have completely eliminated the use of exercises with machines for a couple of years. Comparing the type of training I have now versus what I had before, I would never go back.
