by Luis Cornier, Precor Master Coach and Group Exercise Director at CLAY Health Club & Spa in New York, New York

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What is Metabolic Training and Why is it so Efficient?

Metabolic circuits combine interval and resistance training for a unique fitness experience to maximize overall results. Metabolic Resistance Training (MRT) workouts use a high time under tension of 45 seconds to 60 seconds with minimal rest time between sets. The actual time your body is exposed to the resistance is very important in maximizing overall muscle demand. Because of this, you experience the fat-burning and heart-healthy benefits of intense cardio along with the muscle-building properties of a resistance training workout.

MRT makes use of compound exercises that work a wide variety of muscle groups across your body. A good example of utilising a Queenax configuration would be performing a superset that combines “Superfunctional Jump Squats” followed immediately by “Superfunctional Body Weight Rows.”

Any time circuits or supersets are performed while training with an elevated heart rate and insufficient recovery, this is considered MRT. MRT sessions are exceptionally effective because they require you to move quickly from one movement to the next, burning more fat in less time. Another enormous benefit to MRT is the "after burn effect," which is a result of excess post-exercise oxygen consumption, or EPOC. High-intensity interval training (HIIT) is the most effective way to stimulate the EPOC effect. Even after your MRT circuit, your body will continue to burn additional calories after the workout is complete. This type of training is a highly effective way to burn fat, increase muscle mass, and improve endurance.

Recovery: Don’t Sell Yourself Short!

MRT is a very efficient training style, however, the key to achieving benefits from this type of training is to prioritise recovery. The process of recovery is vital in returning the body to an overall state of homoeostasis. Actively cooling down after intense exercise prevents venous pooling. Active cool-down might include performing rhythmic exercises that assist in increasing blood flow through the veins and heart therefore speeding up lactate removal from the blood. This recovery period extends well beyond the initial few minutes following exercise. Sleep, proper nutrition, and healthy lifestyle habits after intensive training regimens are critical in recuperating fully and completely for optimal results.

Workout

Perform each movement for two sets of 45 seconds with 15 seconds rest between movements. Rest 3-5 minutes between circuits and repeat.

Superfunctional Jump Squat

1. Set bar at thigh or hip height.
2. With arms straight, lean back slightly until straps are tight.
3. Squat down, keeping chest upright.
4. Explode up into jump, keeping tension in straps and straight arms.
5. Load and repeat.

Superfunctional Jump-Assisted Pull-Up

1. Set bar at high or overhead height.
2. Grip bar and set hands wide on bar.
3. Jump to assist the pull-up, keeping shoulders down throughout movement.
4. Slowly lower body to ground and repeat.

Plyometric Platform Box Jumps

1. Adjust platform height.
2. Face platform and jump up, focusing on soft, quiet landings.
3. Jump back to starting position.  

Battle Rope Single Side Waves With Squat Jump

1. Bend knees to load lower body and hinge slightly at waist.
2. Holding rope in one hand, perform single side waves.
3. Add a squat jump every 2-3 reps to boost heart rate.

Torso Trainer Split Squat With Press

1. Drop into a split squat, bending both knees and maintaining bar position in hand at shoulder height.
2. Straighten legs, rising out of squat while pressing the bar away from the body in full extension.

Up Strength Ys

1. Grab handles and reach straight arms back into a "Y" position.
2. Return to centre.

Superfunctional Push-Up

1. Set bar at lowest level.
2. With straight arms, lift into a plank position.
3. Bend elbows to perform a push-up, minimizing movement of the bar.

Strong++ Pull Through

1. Stand facing away from low pulley in wide stance.
2. Position both hands on handle.
3. Bend knees and push back with hips to starting position.
4. Stand up and pull handle forward, driving with the hips.

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