The weather still feels unusually warm, but before long, the cold weather will be here. With that colder weather, fitness enthusiasts will be taking their workouts indoors. If you are looking for a change in the traditional weight training routines, look at metabolic training. Your old three to four sets of eight to twelve repetitions of an exercise while resting between sets is not metabolic training. This form of training is an increased calorie burning workout by getting your heart rate pumping and your metabolism on fire. This is the short and sweet on metabolic training.
Metabolic training is a high intensity workout that incorporates your large muscle groups (chest, back and legs) with little rest between movements. Hitting these large muscle groups recruits multiple joints bringing the smaller groups in to help the big muscles with the movements. The more muscles involved, the more energy expended. The more energy expended, the more calories burned in the workout. For example, when you do a chest press, the anterior delts (front shoulder) and the triceps get involved with pressing the resistance away from the chest. When you perform a seated row, you involve the lats, the rhomboids, the traps, your posterior delts (rear shoulders) and the biceps and forearms, as well as a few others. When you perform squats, you are using all of your lower body muscles to include glutes, quads, hamstrings and calves.
The high intensity component of this training will have you sweating like crazy and breathing pretty heavy. An ideal setup would be a circuit format that has multiple stations that utilize the big muscles mentioned earlier. A great format would be one that alternates a strength resistance movement for say 30-45 seconds with maybe a 10 second break before moving to a more cardio-based movement for 30-45 seconds, then another 10 second break and repeat this format for a pre-defined number of stations.
Setting up a metabolic circuit does not require much equipment. In our circuits, we use med-balls, dumbbells, kettlebells and sport tubing just to name a view of the tools. I have seen this type of workout designed in formats that run anywhere from 10 minutes up to 30 minutes in duration. The key is keeping the heart rate up by taking brief breaks between movements. The number of movements can vary as well as the amount of time in each. At Poston’s Fitness, we have designed a 10-station circuit that will truly challenge your fitness level.
Now you have an additional training protocol to research and incorporate into your winter exercise routine that I know you will really love to hate. If you have any questions, or want to experience such a circuit first, call us at Poston’s Fitness and set up a time to come see our metabolic circuit. As always, I wish you great health and fitness.