What's the right way to balance intensity, duration, and rest for functional training?

1 Intensity: How Hard Should You Train?

Intensity refers to how much effort or load you put on your muscles, joints, and cardiovascular system during a functional training session. Intensity can be measured by various factors, such as heart rate, perceived exertion, repetitions, weight, speed, or power. The optimal intensity for functional training depends on your goals, fitness level, and individual preferences. Generally, you want to train at a moderate to high intensity, meaning you challenge yourself without compromising your form, safety, or recovery. A good way to gauge your intensity is to use the Rate of Perceived Exertion (RPE) scale, which ranges from 1 (very easy) to 10 (very hard). Aim for an RPE of 6 to 8 for most of your functional training sessions.

2 Duration: How Long Should You Train?

Duration refers to how much time you spend on your functional training session, including warm-up, cool-down, and rest periods. Duration can vary depending on your intensity, frequency, and type of functional training. For example, a high-intensity interval training (HIIT) session can be shorter than a low-intensity steady state (LISS) session, but both can be effective for functional training. Generally, you want to train for 20 to 60 minutes per session, depending on your goals, fitness level, and schedule. A good way to gauge your duration is to use the FITT principle, which stands for Frequency, Intensity, Time, and Type. Adjust these variables according to your needs and preferences.

3 Rest: How Often Should You Train?

Rest refers to the time you take between functional training sessions, as well as between sets and exercises within a session. Rest is essential for functional training, as it allows your muscles, joints, and cardiovascular system to recover, adapt, and grow stronger. Rest can also prevent overtraining, injury, and burnout. The optimal rest for functional training depends on your intensity, duration, and type of functional training. Generally, you want to rest for 24 to 48 hours between functional training sessions, depending on your recovery rate and soreness level. A good way to gauge your rest is to listen to your body and use the 10% rule, which means you increase your training volume or intensity by no more than 10% per week.

4 Tips: How to Balance Intensity, Duration, and Rest for Functional Training?

Finding the right balance of intensity, duration, and rest for functional training can be difficult, but not impossible. To get started, set a realistic and specific goal – whether it’s to lose weight, gain muscle, or improve mobility – and use it to plan your program and track your progress. Additionally, vary your routine by changing the exercises, intensity, duration, and rest every few weeks or months to avoid boredom and injury. To further optimize your program, measure your results with tools such as a fitness tracker or tape measure and pay attention to your feedback such as energy level and sleep quality. Lastly, if you’re unsure how to balance intensity, duration, and rest for functional training or have any medical conditions or injuries, consult a certified functional trainer or doctor for personalized advice. With these tips in mind, you can have an enjoyable and successful functional training experience!

5 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?