Exercise | Personal Training Pinjarra Hills

How Get a Cardio Workout Done Without Going for a Run

Isiah Exercise May 20, 2019May 22, 2024class fitness belbowrie, find a personal trainer kenmore hills, fitness coach fig tree pocket

Not all of us enjoy running. Maybe our joints can’t handle the impact of running on certain terrain, maybe some of us just don’t like going out and running or flailing on the gym treadmill. Sometimes, even runners can get sick of running or the weather simply won’t cooperate. But running is supposed to be the go-to cardio workout, right? That may be true, but there are other ways to get in some cardio training. You could try rowing or cycling, but you could also try high-intensity interval training (HIIT).

The workout plotted here is something you can achieve in 20 minutes, which certainly takes less time than your typical run. According to one trainer, this 20-minute HIIT training can get your blood running and heart pumping while still being simple and easy enough to follow. Here’s what you need to do: for part one, do jump squats with heel taps for 4 minutes with 20 seconds of work and 10 seconds of rest. Rest for one minute, then proceed to part two. Do as many rounds as

possible of the following: walk out to a plank and then 20 mountain climbers and 20 plank shoulder taps, then walk back up to standing position. Rest again for one minute. For part three, do lateral lunges into runner’s jumps for 4 minutes with 20 seconds of work and 10 seconds of rest. Rest for one minute and finish up with part four by doing burpees into tuck jumps for 4 minutes with 20 seconds of work and 10 seconds of rest.

Jump Squat with Heel Tap

Stand with your feet slightly wider than hip-width apart. Bend your knees and let your buttocks sit back. Keep your chest upright. Explode into the air as high as you can and while you’re up in the air, bring your heels together for a quick tap. Be sure to land softly and go right into the next rep.

Mountain Climbers

Get on the floor on your hands and knees. Push yourself up, hands apart, flat on the floor and below your shoulders. Balance your feet on your toes, but your legs don’t need to be completely stretched. Pull your left leg up, almost touching your chest. Put your left leg back and pull your right leg up. Imagine you’re climbing a horizontal slope–one leg up after the other.

Plank Shoulder Taps

Get into a plank position and while holding this, tap your right hand to your left shoulder. Return your right hand to the floor. Repeat the same movement with your left hand to your right shoulder. Do 20 reps with 10 reps for each side.

Lateral Lunge into Runners Jump

Stand with your feet hip-width apart. Take a big step to the right and bend your right knee. Move your hips forward and sit your buttocks back to lower into a lunge. Push through your right heel and return to standing, but immediately bring your knee toward your chest and hop up. Softly land on your left foot. Do the same on the other side.

Burpee into Tuck Jump

Get into starting position by standing straight. Squat down and put your hands on the floor.

Kick back your feet into a plank position. Drop your chest to the floor, then push back up. Jump moving your feet towards your hands, brining your knees towards your chest. Return to standing position and jump.

Metabolic Conditioning 101

Isiah Exercise March 25, 2019May 22, 2024hiit classes near me, met con classes near me, metabolic conditioning classes near me, small group training near me, small group training pinjarra hills

Metabolic Conditioning or MetCon as it’s popularly called is one of the buzziest trends in the fitness industry. MetCon can also refer to high-intensity training or HIIT. For those new to training, these terms may not seem as familiar as concepts like aerobics or cardio. So, what is MetCon or HIIT exactly?

HIIT or high-intensity training provides us with a clue to what this workout is all about. Unlike traditional cardio or strength training, HIIT or MetCon involves a high workout rate with short recovery intervals. You will usually be challenged with a circuit-type, total body workout. This results in more calories burned. If your fitness goal is to lose weight HIIT or MetCon training could be for you. MetCon actually works for most fitness goals and people looking to build muscle, strength and endurance should consider MetCon workouts as well.

If you’re new to the gym, there are workouts you may have heard of that actually subscribe to principles similar to that of MetCon. CrossFit is a good example as it’s all about pushing your body to the limits with fast-paced cardio and strength exercises.

Metabolic conditioning in the more literal sense refers to a type of workout that’s meant to challenge two major energy systems. The large muscle groups are engaged and multiple joints and muscles are involved and utilised in movements. Meanwhile, the high-intensity aspect makes your heart increase and blood pump. You will truly feel the burn with MetCon!

MetCon has other benefits beyond burning calories, although it’s a significant benefit. This is because high-intensity training has been found, through several studies, to promote the production of hormones that aid in “lipolysis,” which is the technical term for fat loss. The average calorie burn during a 30-minute MetCon workout is around 500 calories. Another plus you gain from MetCon is an increased cardiovascular capacity. MetCon training may not be as aerobic as jogging or swimming, but it can increase maximal oxygen uptake in exercisers.

If MetCon seems overwhelming that’s because it can be. In fact, it’s recommended that for people starting out MetCon training should be guided and supervised by a trained professional. You may even want to consult your doctor to avoid any complications when undergoing MetCon training. MetCon will take your body to the next level, drastically improving your fitness. However, the volume and intensity may be too much for beginners and could result in injury, burnout, severe muscle soreness and a hasty desire to quit.

If you don’t think you’re ready yet for MetCon or HIIT workouts, you can work your way up and prepare your body for the rigorous demands. Start by getting your body used to circuit training. You can do strength, cardio or a combination of both. Perform exercises as usual, but with 30 or more seconds in between each set. You can eventually decrease the time to 10 to 15 second intervals. You could also mix up different elements of your workouts. For example, lift heavier weights or introduce short bursts of cardio into your regular training.