Functional training refers to the adaptability of the human body to the external environment. Currently, the World Health Organization defines health as: physical health, mental health, and strong adaptability to daily life or work and other social conditions (functional training).

The American College of Sports Medicine believes that functional training includes ‘health-related fitness’ and ‘competition functional training’.

One: Health-related fitness, its specific content is as follows:

1. Body composition: It refers to the percentage of various components in the human body.

2. Muscle tension and muscle endurance: Muscle tension is the maximum energy that the muscle can produce, and muscle endurance is the ability of the muscle to continue to contract.

3. Cardiovascular endurance: Also known as aerobic endurance, it is the basic condition for the body to work for a long time and is considered to be the most important factor in health-related fitness.

4. Flexibility: It refers to the largest range of motion of the joints under painless conditions. It is of great significance for maintaining physical fitness and preventing knee injuries.

Two: Competition functional training: includes agility, balance, coordination, speed, explosive power, and reaction speed. These factors are the basics of engaging in various types of fitness exercises, but there is no direct evidence to show that they are directly related to health and disease.

Two: Introduction to heart function

What is heart function? Heart function is the ability of the body’s heart to pump blood and the lungs to absorb CO2, and both abilities directly affect the activities of all organs and muscles in the body, so it is very important.

How to exercise heart function? The improvement method for people with poor heart function is to carry out aerobic exercise for weight loss, that is, to ensure that the heart rate during exercise is 50% to 85% of the maximum heart rate (220 – age), and to ensure continuous exercise for 20 to 60 minutes.

The Karvonen formula can calculate the target heart rate relatively accurately, but it is somewhat inconvenient. Generally, (maximum heart rate × exercise intensity) can also be used, and it can be selected according to specific conditions.

The first type of fitness exercise has a certain degree of exercise intensity and is more reasonable for promoting heart function, such as cycling, swimming, climbing stairs, running, brisk walking, mountaineering, etc. With 3 to 4 sessions of this type of fitness exercise per week, each lasting 30 minutes, you can achieve very good results.

The second type of fitness exercise, although not intense, is still a selectable fitness exercise. With 3 to 4 sessions per week, each lasting more than 30 minutes, it still has a certain effect on promoting heart function. For example, moderate-speed walking, badminton, basketball matches, etc.

The third type of fitness exercise is not too intense or not sustained, although it has limited promotion of heart function, it can still improve muscle tension, reduce anxiety and tension, and consume unnecessary heat.