In modern society, most people want the best results as quickly as possible. While this is not always possible, when it comes to exercising, it can be possible to get great results in a short space of time. An example of this approach is metabolic circuit training. But to do this, you need to work extremely hard for that period, making this a demanding way to exercise.
Circuit Training
Circuits are a commonly employed method of training. If you want to target different parts of your body, you might create a circuit of different exercises, such as a simple bodyweight exercise circuit of pushups, pull-ups, sit-ups and squats, performed one after the other. This sequence can be repeated depending on your level of fitness. Circuits enable you to target different kinds of fitness, whether it is muscular strength or endurance or cardiovascular fitness.
Metabolic Conditioning
Metabolic circuit training is a combination of strength training and aerobic training, which targets the different energy systems that the body uses at the same time. According to studies published in magazines such as the "Journal of Strength and Conditioning" and the "Journal of Sports Nutrition," metabolic training burns far more calories than just aerobic training or weight training on their own. The most common approach is to exercise with a moderate weight load, aiming for short periods of intense exercise before switching to another exercise with minimal rest. This will get your muscles and your lungs working hard.
Benefits
Along with the increased ability to burn calories, metabolic circuit training gives you the benefits of doing both weight training and cardio, with the added benefit of being much faster than doing both separately. Furthermore, strength and conditioning coach John Berardi claims that metabolic conditioning raises your metabolism for several hours afterward, meaning that you will burn more calories even during everyday activity. Berardi refers to this factor as afterburn.
Variations
Conditioning coach Alwyn Cosgrove recommends performing a series of exercises with a weight around 80 percent of what you can lift 1- times. He recommends a circuit of one minute of barbell lunges on one leg, resting for 30 seconds, doing a minute of lunges on the other leg, resting again, then doing a minute of barbell push presses. This circuit can be repeated three times. Powerlifting champion and trainer Chad Coy recommends a series of stations in your circuit that revolve around 12 repetitions of a compound movement with a weight, such as dead lifts or clean and jerks. He recommends completing this in around 30 seconds with 20 seconds rest, before resting two minutes before doing the circuit again.
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