Wake Up Your Body: 5 New Functional Training Workouts

Getting in shape is both quick and healthy is not an easy task, but functional training does an excellent job with it. Alex Chernenko, representative of the training project for fitness trainers Coach Club, tells why it is worth remembering him on the eve of the summer season.

Functional training did not appear yesterday. It was “invented” back in Ancient Greece, so that runners could become more enduring, and disc throwers would gain “explosive” power. In our time, functional training has evolved quite significantly, and if earlier it was practiced only by professional athletes, now it is popular among amateurs.

This is not your story if you want to "pump up": the training is not aimed at increasing the muscles (this, by the way, is quite traumatic), but at keeping them in good shape. But the most important thing is that during training, it is precisely the muscles that we use in everyday life from day to day - the stabilizing muscles - work. They improve our coordination, flexibility and stamina. Learning how to balance and maintain balance on a slippery or unstable surface (even on a surfboard, even on an ice path), gracefully, like a movie star, get out of the car and during long transit transitions through hub airports functional training will help you to roll your suitcase without problems. Of course, good health is included, because in a healthy body there is a healthy mind. We will tell you where you can go right now.

Atletic workout (X-Fit fitness club chain)

The Atlétic Interval Workout is one of the most popular in X-Fit. In the updated format (the club "updated" the program in the middle of winter), it became softer and safer: the approaches were ordered in time, and the load in a combination of strength, cardio and functional methods is distributed more evenly. “During the training process, there is a constant change of positions, and different exercises involve all muscle groups,” says Ruslan Panov, expert methodologist and coordinator of the group programs of the federal network of X-Fit fitness clubs … ─ From the basic exercises, the program includes strength with weights, squats, lunges, bends, push-ups, and presses. There are also more progressive exercises, that is, more complicated ones, for solving functional tasks - training balance, functional strength and reactivity”. It will not do without cardio: movements are performed at a fast pace or with the addition of plyometrics (jumps).

The training is designed for all levels of training: you just need to strictly follow the trainer's recommendations, and there will be no problems. Atlétic─ is a very effective program that allows you to burn up to 700-900 calories in one workout (55 minutes).

X-Fit "Monarch": Leningradskiy pr., 31A bldg. 1; Tel. 8 (495) 232-40-22

Cycle Bootcamp workout (fitness club "Section")

Cycle Bootcamp is a dynamic interval workout that is perfect for those who expect the most from their workout in terms of body shaping, weight loss and improvement in physical performance, but also who do not forget about a healthy and positive pastime. “The workout combines the alternation of cardio loads on a stationary bike with the choice of the level of fitness depending on the“power”of the work performed FTP (it is equipped with an interactive control system for the main training parameters and video that simulates real terrain) and the performance of strength, running, plyometric exercises for all main muscle groups,”says Alexander Mironenko, fitness director of the club“Section”. Dumbbells, rubber shock absorbers, medballs and own body weight are used as additional equipment. During the Cycle Bootcamp, you will race, climb, climb, serpentine, squat, push-up, dumbbell press, burpees and abs.

The workout lasts 55 minutes, but it flies by quite quickly (and you can burn up to 1000 calories in an hour). Both beginners in fitness and professional athletes can come to the class - the intelligent system will automatically determine the level of fitness and set the required load.

"Section": Trekhgornaya Manufactory, st. Rochdelskaya 15, building 16 / 19-20; Tel. 8 (495) 151 19 88

Workout TerFit Energy (chain of fitness clubs "Territory of Fitness")

The functional authoring program was launched here only in April 2017, but quickly became popular. The workout is designed to improve coordination, strength, speed, and also allows you to burn maximum calories in the minimum time. “TerFit Energy consists of strength, cardio and plyometric exercises,” says Alena Zueva, manager of group programs at the Prague Fitness Territory fitness club. ─ Intervals - high and medium intensity. Duration - 55 minutes, of which the active part is 40 minutes, and 15 minutes is stretching (stretching exercises). In one workout, about 480 kcal is burned, but more is possible ─ it all depends on the efforts made. The trick of TerFit Energy is to increase the intensity of classes, not their duration.

The lesson uses a barbell, a set of discs and a mat. In addition, Fitness Territory recommends using Myzone sensors, a monitoring system that helps you keep track of which mode you are working in at a given time and control the intensity of your workout. The lesson is suitable for people of absolutely all skill levels.

"Territory of Fitness": st. Podolsk Cadets, 10; 8 (495) 542-67-42

Interval training (fitness club "Olympic Star")

How without the classics? We also found traditional interval training, but it also met expectations for body shaping. In this workout, most of the load falls on the most "energy-consuming" large muscles (effective for losing weight - the process of fat burning will take place more rapidly). But the lesson, of course, is effective not only for losing weight, but also for correcting muscle relief, training strength and endurance.

“Circuit training is a set of exercises that are performed one after another at a certain pace. One circle usually includes from 4 to 8 or more exercises, depending on the individual level of training (forward lunges, squats, push-ups, planks, etc.). Usually, each exercise has 10-20 repetitions. At the end of the circle, there is a minute break, if necessary (and depending on how you feel), it can be slightly longer. There should be 3-4 such circles,”says Musaev Gadzhi, trainer of the MEDSI Olympic Star fitness club, master of sports in arm wrestling, champion of Moscow, silver medalist of the Russian championship, medalist of the World Cup in armwrestling.

The level of training should be average - the complex is suitable for those already engaged in the gym for 3-4 months 2-3 times a week (but if they wish, beginners can also try ─ they can limit themselves to performing 4-5 exercises, where there is one for each muscle group) … After the circuit workout, it is recommended to complete 40 minutes of cardion ellipse and attend a stretching lesson, which will help the body recover from intense exertion and maintain flexibility. A circuit workout is performed from 30 to 60 minutes, depending on the level of training.

"Olympic Star": Rublevskoe highway, 10; 8 (495) 7 300 300

Competition workout (fitness club THE BASE)

Competition is one of three specialized crossfit programs in the club's program. It is an expanded curriculum - what we would call "Advanced Study" if we were talking about school subjects. It will allow you to get additional skills.

The training will allow you to hone the technique of performing already familiar exercises, improve strength indicators, learn how to distribute forces in the complex and control the load (something that beginners usually suffer from). Competition promises to improve performance in 10 key physical metrics: cardiovascular performance, endurance, strength, flexibility, power, speed, coordination, agility, balance and accuracy. In general, Competition is the choice of those who have already become bored in the framework of the usual CrossFit, but do not want to say goodbye to this direction yet.

The training takes place according to the classical canons: warm-up and "warm-up", "technical part" (as a rule, this is a detailed analysis of one main exercise of the lesson - it can be a movement from weightlifting, gymnastics, rowing, athletics, kettlebell lifting or work with non-standard subjects), which takes 15-20 minutes, the crossfit complex itself (either strength work, or circular work in a complex, or both) and a "hitch block" with stretching elements. It may seem that this is a difficult set, but in this case, the club always has the opportunity to return to regular CrossFit.

THE BASE: st. Krylatskaya, 15; Tel. 8 (495) 287-0-787