Benefits of Metabolic Conditioning and WHY we do it.

July 26, 2015

Metabolic Conditioning:

 

—->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?

Multi-Joint Movements

 

Tire Flips

Sprints

Kettlebell Swings

Box Jumps

Burpees

Barbell Thrusters

Pull Ups

Bench Press

Snatch

Rows

Dips

Push Ups

Jumping Squats/Lunges holding weight

Push Press

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. 

 

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