2016-01-25_NikeWomenWeek-London-161One of the things I enjoy the most about being a fitness blogger is that I am constantly being introduced to new and efficient training methods. I feel like my knowledge is continually growing and I am learning more about the effects that exercise has on the body.

My preferred methods of training are sprinting and interval training, which are both types of Metabolic Conditioning exercises (MetCon). I didn’t even know that I was doing metcon training until I did a Metcon session with Nike.

Metabolic Conditioning is a method of training that involves performing intense exercises that have been designed to maximise the amount of calories burned during and after a workout. Metcon training can see your metabolism sore to the point that it can take up 72 hours before it returns to its normal resting state.

It doesn’t matter how strong you are or how much you train, a good metcon session will always leave you asking yourself “do I even workout?”

The fast pace of Metcon allows you to burn fat as you increase your strength and build lean muscle mass. It’s a popular training method used use by athletes to help them to reach their full potential by increasing their body strength and fitness levels.

Coupled with a good diet that is high in protein, fresh food and sports supplements to support your goals, metcon training could help you to lose weight, tone up and become stronger.

The word metcon may sound a bit foreign, but if you are familiar with HIIT, Insanity, Tabata or Cross Fit, you are already performing Metcon exercises. But If you are new to Metcon or want to find out more how to use it more effectively, here a few benefits of metcon training, and a circuit to fit into your weekly routine:

_Benefits of Metcon Training

–       Speed and Acceleration

Sprinters love a bit of Metcon training because it helps them to accelerate faster. When you’re a sprinting every second counts, which means that you have to be in flight mode from the word ‘go’. A recent sprint session highlighted that I need to work on accelerating faster and exercises like broad jumps and sled pushes will help me to accelerate as they force your legs to generate as much power as possible, in a short space of time and from a stand still position.

–       Fat Burning

Metcon training combines explosive and high intensity exercises that send your metabolism to go into overdrive, causing you to burn more fat during and after the session. If losing fat and building lean muscle is your main objective, Metcon will help you to steer you towards achieving your goals. Metcon allows you to train less but eat more… it’s a win-win situation!

–       Time

Most Metcon circuits last around 20 minutes, which is perfect for those of you who work full time and have very little spare time. I often find that if a circuit lasts for 30 minutes or more, I struggle to keep up the intensity and my HIIT workout soon turns into a workout of regular intensity as my muscles begin to tire. Metcon requires your maximum effort for just a short amount of time but it brings about bit results.

–       Flexibility

You can do a Metcon circuit pretty much anywhere! All you need is your body, some floor space and a bottle of water! Some circuits include weights, but if you don’t have a gym membership using your bodyweight exercises is just as effective. Explosive jumps, push ups and squats are my favourite bodyweight exercises.

Now that you know the basics of MetCon training, here is a quick Metcon circuit that you can add to your exercise routine. This circuit was based on the one that I did with the Nike team during Nike Women’s week.

Round 1

Perform each exercise for 1 minute, with 15 seconds break in between exercises

Push Ups

Wall climbs

Lunges

Burpee Broad Jumps

Sled Pulls

Hanging knee raises

Plank

TRX pulls

Wall throws (grab a 3-6kg medicine ball and throw it up against the wall and catch it in a squat position)

Box Jumps

90 second rest

Round 2

Push Ups

Wall climbs

Lunges

Burpee Broad Jumps

Sled Pulls

Hanging knee raises

Plank

TRX pulls

Wall throws

Box Jumps

 90 seconds rest

Round 3

Repeat each exercise for 30 seconds, with 15 second break in between

Push Ups

Wall climbs

Lunges

Burpee Broad Jumps

Sled Pulls

Hanging knee raises

Plank

TRX pulls

Wall throws

Box Jumps

What’s your favourite fat burning exercise? Let me know in the comment box below.

 

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