Metabolic Conditioning Work oUt!
Metabolic conditioning is perhaps the BEST way to develop that lean, mean, athletic physique...
Alright, so we’re piggybacking on last week’s metabolic conditioning post and giving you something you can actually work on. If you didn’t happen to check out the write-up onthe many benefits of metabolic conditioning, I suggest you jump over there and check it out before moving on to this work out.
what is metabolic conditioning
Give yourself 20-30 seconds rest after each circuit. Perform cardio movements as hard and as fast as possible to get the maximum benefits from metabolic conditioning.
30 seconds Jump Rope
10 Dumbbell Swings
10 Bent Over Dumbbell Rows
30 seconds Jump Rope
Repeat 4 times.
30 seconds Speed Squat Jumps
10 Dumbbell Snatch (per side)
10 Single Dumbbell Plank Row (pass dumbbell back and forth after each rep instead of using two at once)
30 seconds Mountain Climbers
Repeat 4 times.
30 seconds 180 Planks
12 Single Leg Dumbbell Deadlift Rows(6 reps per side)
10 Push Up Dip Swings (if you can’t swing, just switch between push ups and dips)
30 seconds Shadow Boxing (as simple or complex as you feel comfortable doing!)
Repeat 4 times.
This entire routine should take you no more than 30 minutes if you’re doing it correctly. When you’re doing this, remember what I mentioned above; think like an athlete. Short bursts of all out energy expenditure, followed by sustained periods of strength conditioning. Keep a solid pace during your strength exercises and give it your all during the cardio portions. Keep rest times strict and you’ll no doubt start realizing the benefits of this explosive way of training.
Metabolic Conditioning - what it's all about
Strength Training and Cross Fit Pros and Cons
Whether you dream of winning a bodybuilding competition or just want to tone up your frame, working with weights is one of the most efficient ways to add muscle. Gone are the days of hefting logs to build muscle; today you can choose to do traditional weightlifting on your own, or you can follow a more structured program like the CrossFit.
While CrossFit and traditional strength training share some of the same benefits, they differ in terms of intensity. In traditional strength training, you'll typically work out in a gym setting using weights that vary from 5 pound hand weights to barbells weighing 200 pounds or more. CrossFit is a more intense and structured workout. CrossFit uses a wider variety of equipment, only some of which you'll find in a typical gym. You'll do exercises with sandbags and iron balls, called kettlebells, as well as with free weights, giant medicine balls, tractor tires and plyo boxes.
Pros and Cons of CrossFit The CrossFit method is intense. If you follow the program, you'll do exercises that require bursts of power and energy and you'll have to do them over and over again. These exercises burn calories quickly but they can also be exhausting. You're also at risk of injury when you push yourself as hard, and do as wide a variety of movements, as CrossFit requires. One benefit of CrossFit that you won't find with traditional strength training is the built-in community that comes with following the program. The program has a devoted group of followers who offer one another tips and support on the company's web site as well as at CrossFit events and centers around the country. It's easy for newbies to get swept away by the community and push themselves too far. One dire consequence for even the most experienced CrossFit aficionado going too far is rhabdomyolysis. Simply put, your muscles cells explode, secrete a protein called myoglobin and your kidneys become over-taxed trying to clean these proteins up. This is a potentially lethal condition that should be avoided at all costs.
Pros and Cons of Strength Training Perhaps the biggest benefit of traditional strength training is that you can set your own pace. If you're recovering from an injury or just starting to work with weights, you have the freedom to start slowly with light free weights. You can also opt to use only light weights if you want to build muscle without building bulk. If you are looking to gain muscle mass, you won't build it as quickly with traditional weight training as you will with CrossFit.
When it comes to choosing the right weight-based workout for you, don't make the decision on your own. Consult your doctor first, since you may have certain medical conditions or past injuries that make CrossFit too risky for you. If you do decide that CrossFit is the right workout for you, it’s recommended to work with a personal trainer first. He/she can help you build the flexibility, strength and endurance you need to follow the CrossFit program without getting injured.
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Happiness and Wellness
Have you ever noticed that you feel great after going for a run? Do you love working out or playing sports on a regular basis? It turns out that you are not alone, and that exercise may have a big effect on mood and mental well-being. While it might be no surprise that exercise can improve your mood, a good deal of scientific research has been conducted to discover the possible reasons for this.
Some researchers argue that exercise may act as a diversion from negative thoughts, and the mastery of a new skill may be important. There is evidence to indicate that social contact between people who are working out or involved in sports may be an important source of satisfaction as well. Still others think that physical activity causes the brain to release chemicals called endorphins that cause one to feel good after exercising. Most of the researchers looking at exercise and mood compared groups of people who were exercising to those who were not. They then looked to see if those who were exercising felt better in the short term. Some researchers compared exercising to treatments for depression such as antidepressant medications or cognitive-behavioral therapy. The vast majority of studies have shown that there is a significant association between exercise and improved well-being. It has proved more difficult, however, to show that exercise directly causes mental well-being; people who are happier, after all, may simply be more inclined to exercise.
The Cochrane Review (the most influential review of its kind in the world) has produced a landmark meta-analysis of studies on exercise and depression. They picked 23 rigorous studies out of a pool of more than one hundred. The conclusion was that exercise had a “large clinical impact” on depression.
Among the studies that support the theory that exercise directly causes improved mental well-being (as opposed to vice-versa) is one that looked at the effect of exercise on older adults with clinical depression. The authors compared exercise to a commonly prescribed anti-depressant medication, and found that both were equally effective in reducing depressive symptoms. In contrast to these results, a group of researchers from the Netherlands found that exercise may not be nearly as important as genetics in determining one’s mental well-being. These researchers looked at pairs of identical twins in which one twin exercised significantly more than the other, and found that there was no significant difference in their levels of happiness.
Diet and nutrition can be beneficial to psychological well-being. A supporting study by Hakkarainen observed 29,133 older male smokers. Participants in the study recorded their meals, and the researchers examined those men who consumed more fatty acids from margarine and junk food. The researchers found that ingestion of those foods was associated with increased depression, anxiety, and insomnia. However, in contrast to these results, a group of researchers examined the improvements in well-being associated with exercise or micronutrient supplementation. After 17 weeks, the researchers followed up with study participants and found that neither supplementation nor exercise had a significant impact upon the well-being of the participants.
Sleep is very important to one’s well-being and quality of life. It is recommended that we get eight hours of sleep a night. A study done by Smaldone examined the effects of sleep and well-being. The study consisted of 68,418 children and adolescents, and the participants logged in journals and completed questionnaires. The researchers found that inadequate sleep was associated with family issues, school trouble, physical symptoms, and depressive symptoms.
In conclusion, there is a great deal of evidence that exercise, diet, and sleep are associated with improved mental-wellbeing and a lesser incidence of depressive symptoms. Nevertheless, there is still controversy in the scientific community as to whether they cause improved mental well-being, or whether those with improved mental well-being have a predisposition for exercise and a balanced diet. The truth may lie somewhere in the middle.
Get out get activate changing your current lifestyle can help with your health and wellbeing. If you want help to get started or guidance on safe exercise get in touch with info@Fithealthyyoufitness.com today to find out how we can help.
Melissa O' Shaugnessy founder and owner of Fit Healthy You Fitness. I want to help people understand fitness and nutrition by keeping it simple stop all the confusion.