FUNCTIONAL WORKOUTS: (THE TRUTH!)

Summary

This video debunks common misconceptions about functional workouts, clarifying that true functional exercise is not about performing circus-like tricks but rather about preparing the body for daily life and a variety of sports. By focusing on General Physical Preparedness (GPP), it advocates for workouts that incorporate multi-joint movements across multiple planes, emphasizing the importance of mastering basic movement patterns like squats, lunges, and pushes. Highlighting advice from athletic development coaches, the video guides viewers towards creating a personalized functional exercise routine that enhances strength, mobility, and overall health, steering clear of gimmicky fitness trends and aiming for real-world applicability.

Takeaways

• 🏋️‍♂️ Functional workouts are about preparing for daily life and a variety of sports, not just for aesthetics or specific athletic activities.
• 🤹‍♂️ The term 'functional' varies based on individual needs; what's functional for a bodybuilder differs from what's functional for a grandma or a marathon runner.
• 🎯 The goal of functional training is General Physical Preparedness (GPP), which aims to enhance one's ability to perform daily tasks and engage in multiple sports.
• 🔍 Functional exercises should involve multiple body parts and multiple planes, focusing on foundational movements like squats, lunges, pushing, pulling, bending, and twisting.
• 🏃‍♀️ A functional exercise routine should include a warm-up, mobility work, strength training with compound movements, and cardio for overall fitness.
• 💪 Free weights are preferred in functional training for their balance and coordination benefits, as opposed to machine-based, isolated muscle exercises.
• 🤕 Avoiding overly complex and risky exercises without proper instruction or experience can prevent injuries and ensure the effectiveness of a functional workout.
• 👵 Personalized training is important, especially for those with past injuries or specific needs, starting with simpler exercises and gradually progressing to more complex movements.
• 🏅 Legendary coaches like Vern Gambetta and Mike Boyle emphasize training movements, not just muscles, for better overall strength, mobility, and stability.
• 🚜 Functional training aims to improve the quality of movement, providing the body with the freedom to select appropriate movement patterns for various tasks and environments.

Q & A

What is the common misconception about functional workouts?

The common misconception is that functional workouts involve complex and exaggerated movements, such as balancing on a Bosu ball while performing squats and juggling, which are often promoted by fitness gurus. However, these activities may not be functional for everyday life or general physical preparedness.

How is 'functionality' in workouts defined in the script?

'Functionality' in workouts is defined as the type of exercises that best prepare an individual for daily life activities and a wide variety of sports. It is about General Physical Preparedness (GPP), which means being prepared for whatever one is most likely to encounter in life and athletic activities.

What are the seven fundamental movement patterns in functional workouts?

The seven fundamental movement patterns in functional workouts are squatting, lunging, pushing, pulling, bending, twisting, and gait (walking or running).

What does an integrated approach to training according to Vern Gambetta involve?

An integrated approach to training according to Vern Gambetta involves multiple body parts and multiple planes, focusing on mastering basic movement patterns to build a strong foundation for more advanced functional exercises.

Why are free weights preferred in functional exercise?

Free weights are preferred in functional exercise because they help train movements, not just muscles, and emphasize balance and coordination benefits. They allow for compound movements in various directions, leading to better overall strength, mobility, and stability.

How does functional training help with daily tasks and sports?

Functional training prepares individuals for daily tasks and sports by focusing on multi-joint movements and using free weights in multiple planes. This approach strengthens muscle groups in harmony, improving resilience, and reducing the risk of injury, making activities like lifting heavy objects or running more comfortable and efficient.

What is the recommended structure for a functional exercise routine?

A recommended functional exercise routine starts with a warm-up for 20 to 30 minutes, followed by strength training using compound movements and free weights. This is typically done in a circuit and may include some isolated work for weak areas. The routine ends with 10 to 15 minutes of cardio for heart and lung health, and should be performed 3 to 4 times a week.

How does functional training affect the risk of injury?

Functional training reduces the risk of injury by improving movement quality and increasing the range of motion. It trains the body to use proper technique when performing activities like lifting heavy objects, thus preventing overuse and potential strain of muscles.

What are some quotes from Mike Bole regarding functional training?

Mike Bole emphasizes that functional training is not about bodybuilding or Olympic lifting but about improving function to make daily tasks easier. He also stresses the importance of providing clients with as many degrees of freedom as possible to perform tasks in any given environment, which is the essence of functional training.

How can one customize their functional exercise routine?

To customize a functional exercise routine, one should first identify their personal goals and any weak spots in their body. They should consider whether they are after more strength or endurance and take into account any past injuries. Based on this information, they can tailor a routine that includes compound movements, free weights, and targeted exercises for specific areas needing attention.

What is the purpose of incorporating enjoyable activities at the end of a workout?

Incorporating enjoyable activities at the end of a workout, such as running, jumping, or playing a game, adds a fun element to the routine. This can help increase consistency and motivation in reaching long-term fitness goals.