Performing Hiit Workouts

Understanding the Benefits and Types of Functional Workouts

In Singapore, fitness isn’t just a routine; it mirrors the community’s dedication to a healthier lifestyle. The abundance of fitness centres across the city suggests that physical activity has seamlessly woven itself into daily life. While functional workouts play a part in an increasingly wellness-centred culture, the different types of programmes can be confusing . In this blog article, we’ll delve into the essence of some common functional workout programmes, exploring their various types and the tailored benefits they offer.

Defining Functional Workouts

Functional workouts go beyond ordinary exercises, revolving around functional movements that mimic how our body naturally responds to different demands. These movements cover multiple joints and planes, activating a number of muscle groups simultaneously to foster strength, endurance, and power in a single motion. For example, the single-handed row is an exercise that delivers a comprehensive workout experience. In contrast, traditional single joint, single-plane exercises like bicep curls focus on one muscle group and move in a specific direction.

Single-Handed Row

Finding Your Focus

To customise your workout effectively, it’s crucial to understand the specific goals you want to achieve. Are you aiming for strength, looking to lift heavier and challenge your muscles? Or perhaps you’re inclined towards training endurance, prioritising repetitive efforts and building your stamina. Or maybe gaining power is your ultimate goal, where explosive, maximum efforts are key.

1. Strength

When it comes to strength training exercises, lifting heavier with longer rest periods (typically 1-3 minutes) and a rep range of 6-10 can yield good results. It provides adequate time for your muscles to recover and adapt, paving the way for substantial strength gains. 

Learn more: How Functional Training can Help Prevent Injuries?

2. Endurance

Endurance-focused routines involve higher rep ranges (15 and above) and shorter rest intervals. It’s all about pushing your muscles for sustained effort.

3. Power

And then there’s power – the ability to generate maximum effort in the shortest time. Think of it as your standing board jump; it’s explosive and quick, demanding recovery time to maintain that intensity.

Structuring Your Workout

In the realm of functional workouts, maintaining a clear focus is paramount. Direct your attention to specific aspects instead of trying to complete everything in a single session. Once you’ve identified your focus, structuring your workout effectively becomes the next vital step. Here are examples of structured workouts:

1. High-Intensity Interval Training (HIIT) 

HIIT workouts are closely related to intensity. The rest intervals here need to match the effort you’re putting in. Too long, and your muscles won’t adapt; too short, and you risk overworking, potentially leading to injury. In addition, HIIT maximises calorie burn, on top of boosting cardiovascular fitness and muscle growth.

2. Circuit Training

Circuit training involves a series of 2-4 exercises, each targeting specific muscle groups. Considered a type of strength training, this method also aims to improve cardiovascular health.

The key to a successful functional workout lies in selecting a specific focus and tailoring your regimen accordingly. For better outcomes, engage expert trainers who will guide you through every step of the way.

Retrofit provides a wide array of secure and personalised fitness programmes to enhance your overall wellness and mobility. Choose us as your dedicated fitness partner today. 

Reach out to us for an enjoyable and fruitful fitness journey.

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