Training type: Functional

Functional training has been gaining more and more followers in the fitness world, being valued for its versatility and the practical benefits it provides. This type of training stands out for working the body as a whole, replicating everyday movements and improving the body's functionality.

What is functional training?

Functional training is an exercise method that aims to improve core strength, balance, coordination, flexibility, endurance and stability. Unlike traditional workouts, which often isolate muscle groups, functional training focuses on compound movements that activate multiple muscles simultaneously, simulating real-world activities such as squatting, pulling, pushing, lifting or twisting.

Benefits of functional training

• Improved daily functionality: Helps you perform daily tasks with greater ease and reduced risk of injury.
• Injury prevention: Strengthens stabilizing muscles and improves posture, reducing the risk of injury.
• Accessibility: Can be done with or without equipment, adapting to any level of physical condition.
• Variety and fun: Training sessions are dynamic, combining different exercises and equipment, such as medicine balls, kettlebells, elastic bands and ropes.
• Overall Results: Strengthens the body as a whole, rather than just focusing on specific muscle groups.

Examples of functional exercises

1. Bodyweight squats: Works legs, glutes and core.
2. Plank: Strengthens abdominal muscles and improves stability.
3. Kettlebell Lifting: Improves explosive strength and coordination.
4. Plyometric jumps: Increase power and agility.
5. Stride with trunk rotation: Works balance, strength and mobility.

Who is it suitable for?

Functional training is suitable for everyone, from beginners to high-performance athletes. It can be tailored to individual needs and goals, such as weight loss, improving sports performance or simply staying active.

How to start?

If you're new to functional training, consider these tips:

• Seek guidance: Working with a qualified trainer ensures that the exercises are performed correctly.
• Start with basic movements: Progressively increase the intensity and complexity of the exercises.
• Listen to your body: Respect your limits and focus on proper technique.

Functional training is an efficient and fun approach to improving your quality of life, providing a stronger, more balanced body that is prepared for daily challenges. Try it out and discover how this method can transform your training routine!

Try this plan and track your progress. For more tips and workouts, visit our blog at www .treinoemcasa .com . Share your results with us on social media! 💪

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Examples of plans Training 365 :

• Workout 365 - F24258 - Ladder 3 x 30'' +10'' + Challenge

Training Type

Strength Training

1. Free weight training (dumbbells, barbells, kettlebells)
2. Weight training machines
3. Functional training
4. Progressive resistance training
5. Powerlifting (focus on maximum strength movements: squats, deadlifts and bench presses)
6. Isometric strength training
7. Strongman (training with equipment such as tires and logs)

Cardiovascular Training

8. Running or jogging
9. Cycling (indoor and outdoor)
10. Cardio machine training (treadmill, elliptical, rowing, exercise bike)
11. Swimming
12. High Intensity Training (HIIT)
13. LISS Training (Low-Intensity Steady State)
14. Rope jumping

Flexibility and Mobility Training

15. Dynamic and static stretching
16. Yoga
17. Pilates
18. Joint mobility training
19. Myofascial release training (foam roller)

Functional and Free Body Training

20. Calisthenics (body weight exercises such as push-ups and pull-ups)
21. TRX (suspension) training
22. Animal flow
23. Parkour
24. Artistic gymnastics

Specific Sports Training

25. Football, basketball, volleyball training, etc.
26. Athletics training (running, jumping, throwing)
27. Water sports training (surfing, rowing, water polo)
28. Combat training (boxing, kickboxing, MMA, jiu-jitsu)
29. Winter sports training (skiing, snowboarding)

Resistance Training

30. Endurance training (long distance)
31. CrossFit (mix of strength, endurance and cardio)
32. Circuit training
33. Metabolic training
34. Plyometric training (explosiveness, such as jumping and throwing)

Mental and Recovery Training

35. Active meditation
36. Tai Chi
37. Sports massage and active recovery
38. Breathing training

Outdoor Training

39. Hiking and trekking
40. Trail running
41. Climbing
42. Outdoor Bootcamp
43. Sprint training on hills or stairs

Goal-Specific Workouts

44. Weight loss training (focus on HIIT and LISS)
45. Hypertrophy training (muscle growth)
46. Rehabilitation training (post-injury, physiotherapy)
47. Pre/postpartum training
48. Anti-aging training

Technological Training

49. Virtual Reality (VR) Training
50. Vibrating platforms
51. Wearable-assisted training (smart watches, heart rate bands)
52. Training on apps or online platforms