—->It is NOT just a bunch of exercises done as fast as possible for different periods of time.
—->You have to have a structured number of sets, reps, and rest periods for it to be affective.
—->If you are NOT breathing heavy and sweating, then WORK HARDER!
—->Lift as heavy as you can (be safe!) and rest as little as possible.
Benefits of Metabolic Conditioning:
1) One of the great benefits of this method of training is not only increasing your caloric burn during your workout, but AFTER as well for your body to become a fat burning machine.
Serious Calorie Burn!!! Some studies show that a metabolic rate can increase for up to 72 hours. Which means 100’s of extra calories burned!
2) It makes you FEEL the burn! It should create a burning sensation in your muscles so by your last rep or 2 you should be FEELING IT!
3) Uses Larger Muscle Groups- Multi-Joint movements that require a maximum amount of energy.
4) Improves your cardiovascular health.
Examples of MetCon Workouts:
Tabata: 20 seconds of hard work, followed by 10 seconds of rest for a total of 8 rounds
30 on/30 off: 30 seconds of hard work, for by 30 seconds of rest for 6 - 10 sets.
Circuits: 3-6 different exercises in a row with little to no rest in between each exercise.
So, what exercises are best for MetCon workouts?
Jumping Squats/Lunges holding weight
Hang Clean & Press
Choose loads that you can handle for 12-15 reps.
You can perform these workouts at the end of a regular strength training session OR on an “off-lifting” day for some total body conditioning.