It takes about three to five minutes following intensive exertion for
your body to completely recover and get ready for another bout of
maximum effort without any significant decreases in performance. In
traditional weight training, if you’re performing three sets of 10 reps,
that means that it would take a minimum of 10-15 minutes to complete
your first exercise in your workout putting you on track for one of
those one hour plus marathon sessions that we already know is not
optimal.
However, there is a very simple way that we can maintain peak intensity while allowing for full recovery: perform alternating sets of non-competitive exercises. My preferred method of alternating sets for metabolic acceleration is circuit training.
Typically it takes a trainee about 30 seconds to complete 10 reps of a given exercise at a controlled tempo of three seconds per rep. Previously we outlined that there are six basic movement patterns that make up any sound training plan with each movement pattern emphasizing a different region(s) of the body. So let’s build ourselves a killer six-exercise metabolic circuit where we allow for about 15 seconds of rest and transition between exercises and a 60-second rest and transition at the end of the circuit to re-group, grab a swig of water, and say a quick prayer to the fitness Gods begging for mercy:
1- Hip-Dominant Exercise @ 30 seconds on, 15 seconds off
2- Pushing Exercise @ 30 seconds on, 15 seconds off
3- Knee-Dominant Exercise @ 30 seconds on, 15 seconds off
4- Pulling Exercise @ 30 seconds on, 15 seconds off
5- Pillar Exercise @ 30 seconds on, 15 seconds off
6- Total Body Exercise @ 30 seconds on, 15 seconds off
Let’s examine the beauty of what we just did here:
- In approximately five minutes, the circuit format allowed us to perform all six exercises that comprise a whole body workout where in the straight sets format it took us the same amount of time to complete one set of a single exercise
- By alternating between non-competitive exercises in a circuit format, we are able to achieve maximum intensity while allowing for a full 5-minute recovery by the next time we repeat that same exercise
- In only 20 minutes, we can complete four rounds of this whole body circuit and be done for the day while we’d just be starting our second set of the second exercise in straight set format
Clearly the circuit training format is by far the most time-efficient approach and it also has many other of the key variables for proper metabolic training in place such as high-intensity work periods, quick and focused 20-minute workouts, short rest periods, total body workout, etc.
I believe circuit training is the foundation of any solid metabolic workout. Let’s take a look at two breakthrough scientific studies that support what I’ve seen in the real world:
Burn over 500 calories in 20 minutes: In a recent study by the University of Southern Maine, researchers discovered a more accurate method of estimating calorie burn from weight training than had been used previously. They discovered that a weight training circuit burned 71% more calories than previously thought. In fact, an eight minute circuit burned somewhere between 159 and 233 calories which breaks down to about 20-28 calories per minute!
Elevate metabolism for up to 38+ hours post-workout: In a study by the European Journal of Applied Physiology, researchers determined that a 31-minute circuit training protocol of three compound, multi-joint movements significantly elevated metabolism for 38 hours post-workout-- at which point they decided to stop tracking. This metabolic afterburn was due to a couple of factors. The first is due to increased tissue turnover due to the need to build and repair muscle microtrauma after high-intensity training. The second is due to increased Excess Post-Exercise Oxygen Consumption (EPOC) due to the oxygen debt created by high-intensity anaerobic exercise.
From a personal standpoint, when I was a young and stupid I used to workout for two to three hours at a time using the straight set format. It was always incredibly mentally draining to know that half of my day would be eaten up every time I worked out. However, I had all of the time in the world to workout then so I took advantage of that. Strangely enough, I had a lot of extra body fat for someone who was working out for several hours a day— that’s weird, right?
Now that I’m not as young and a little less stupid (I think) and I am a business owner the only workouts I currently have time for are metabolic workouts that have me in and out in 30 minutes and on with my busy, hectic days. Today I maintain a low body fat percentage year round and it’s all due to these circuits and a sound diet that emphasizes protein, produce, and water every couple of hours.
The choice is yours-- get better results in less than half the time or take hours of your precious time to get nowhere and fast. Well, I guess it’s not much a choice after all.
THE FIX: If your goal is maximum results in minimal time, employ alternating sets of non-competitive exercises each and every time you workout. Metabolic circuit training is by far the best way to get into the best shape of your life in 30 minutes or less so you can get on with your very busy day.
However, there is a very simple way that we can maintain peak intensity while allowing for full recovery: perform alternating sets of non-competitive exercises. My preferred method of alternating sets for metabolic acceleration is circuit training.
Typically it takes a trainee about 30 seconds to complete 10 reps of a given exercise at a controlled tempo of three seconds per rep. Previously we outlined that there are six basic movement patterns that make up any sound training plan with each movement pattern emphasizing a different region(s) of the body. So let’s build ourselves a killer six-exercise metabolic circuit where we allow for about 15 seconds of rest and transition between exercises and a 60-second rest and transition at the end of the circuit to re-group, grab a swig of water, and say a quick prayer to the fitness Gods begging for mercy:
1- Hip-Dominant Exercise @ 30 seconds on, 15 seconds off
2- Pushing Exercise @ 30 seconds on, 15 seconds off
3- Knee-Dominant Exercise @ 30 seconds on, 15 seconds off
4- Pulling Exercise @ 30 seconds on, 15 seconds off
5- Pillar Exercise @ 30 seconds on, 15 seconds off
6- Total Body Exercise @ 30 seconds on, 15 seconds off
Let’s examine the beauty of what we just did here:
- In approximately five minutes, the circuit format allowed us to perform all six exercises that comprise a whole body workout where in the straight sets format it took us the same amount of time to complete one set of a single exercise
- By alternating between non-competitive exercises in a circuit format, we are able to achieve maximum intensity while allowing for a full 5-minute recovery by the next time we repeat that same exercise
- In only 20 minutes, we can complete four rounds of this whole body circuit and be done for the day while we’d just be starting our second set of the second exercise in straight set format
Clearly the circuit training format is by far the most time-efficient approach and it also has many other of the key variables for proper metabolic training in place such as high-intensity work periods, quick and focused 20-minute workouts, short rest periods, total body workout, etc.
I believe circuit training is the foundation of any solid metabolic workout. Let’s take a look at two breakthrough scientific studies that support what I’ve seen in the real world:
Burn over 500 calories in 20 minutes: In a recent study by the University of Southern Maine, researchers discovered a more accurate method of estimating calorie burn from weight training than had been used previously. They discovered that a weight training circuit burned 71% more calories than previously thought. In fact, an eight minute circuit burned somewhere between 159 and 233 calories which breaks down to about 20-28 calories per minute!
Elevate metabolism for up to 38+ hours post-workout: In a study by the European Journal of Applied Physiology, researchers determined that a 31-minute circuit training protocol of three compound, multi-joint movements significantly elevated metabolism for 38 hours post-workout-- at which point they decided to stop tracking. This metabolic afterburn was due to a couple of factors. The first is due to increased tissue turnover due to the need to build and repair muscle microtrauma after high-intensity training. The second is due to increased Excess Post-Exercise Oxygen Consumption (EPOC) due to the oxygen debt created by high-intensity anaerobic exercise.
From a personal standpoint, when I was a young and stupid I used to workout for two to three hours at a time using the straight set format. It was always incredibly mentally draining to know that half of my day would be eaten up every time I worked out. However, I had all of the time in the world to workout then so I took advantage of that. Strangely enough, I had a lot of extra body fat for someone who was working out for several hours a day— that’s weird, right?
Now that I’m not as young and a little less stupid (I think) and I am a business owner the only workouts I currently have time for are metabolic workouts that have me in and out in 30 minutes and on with my busy, hectic days. Today I maintain a low body fat percentage year round and it’s all due to these circuits and a sound diet that emphasizes protein, produce, and water every couple of hours.
The choice is yours-- get better results in less than half the time or take hours of your precious time to get nowhere and fast. Well, I guess it’s not much a choice after all.
THE FIX: If your goal is maximum results in minimal time, employ alternating sets of non-competitive exercises each and every time you workout. Metabolic circuit training is by far the best way to get into the best shape of your life in 30 minutes or less so you can get on with your very busy day.
No comments:
Post a Comment