Functional Fitness Circuit Training

Circuit training is where you perform various exercises with very little or no rest in between. Functional fitness refers to movement training that encompasses a wide spectrum of movement patterns that address path of motion, plane of motion, movement speed and creativity, using a variety of tools and methods. Many people find functional fitness circuit training to be more fun and easier to adhere to than traditional circuit training that uses machines and isolation exercises.

Benefits

Functional circuit training improves muscular endurance and stamina, burns more calories in less time and opens your options to different types of exercises outside of the gym environment and exercise dogma. It emphasizes different body movement patterns, unilateral exercises that address balance, strength differences between the left and right sides of your body and body awareness to prevent falls and injuries.

Customization

The fitness professional should customize sessions to client needs such as back pain, diabetes and stiff hips. For example, if people in a group have stiff backs and hips, then circuit training should address those problems first before moving on to other exercise forms. Otherwise, the clients' pain can worsen and injuries may result.

Methods

Functional circuit training uses a variety of tools and methods to create different types of workouts for different groups. These include kettlebell training, plyometrics, corrective exercise, bodyweight training, dynamic flexibility and suspension training. Functional circuit training borrows training philosophies from martial arts, yoga, gymnastics, Pilates, bodybuilding and sports medicine. Therefore, fitness professionals who conduct circuit training classes should not marry themselves to one philosophy or thought process. They should learn from a variety of disciplines to help their clients with their training.

Sample Workout

A functional circuit training should include five basic movement patterns, which are the push, pull, squat, overhead press and rotation. The exercises should incorporate the entire body rather than isolating muscle groups. Sample exercises include push-ups, pull-ups, body weight squats, dumbbell press and medicine ball rotations. Perform each exercise for 30 seconds without rest between exercises. Rest for one minute or less after one circuit, and repeat the circuit two more times.