Metabolic Circuits

I have recently discovered the metabolic circuits. Or, better to say, I re-discovered them as I found about them two years ago or so. And I have been practising them, in fact, ever since. But the last few months I got much deeper into the idea of metabolic circuits, spent much more time in analyzing them, in analyzing how they work and can be implemented into a strength training, i.e. weight-lifting training.

I've bumped into different types of metabolic circuits. The last two articles which I read on the topic, for example, perceive metabolic circuits in two different ways: in an article by Alwyn Cosgrove they are presented as a combination of exercises combined in circuits using an additional weight (a dumbbell, a bar, a kettlebell etc.). Rachel Cosgrove, on the other hand, suggests only body-weight circuits. I personally do more often than not a combination of both in my training. So I have circuits which are either only body-weight oriented or include both body-weight exercises and exercises with an additional weight. I do not use Alwyn's model (circuits with an exclusive use of additional weight) as I do the circuits not as a separate training but as a supporting part to my basic weight-lifting trainings. Metabolic circuits add just an interval cardio touch to my basic.

Why have I chosen to include the circuits in my training? Well, first of all, I have long recognized how ineffective and unproductive "common" cardio trainings are. The problem is, these aerobic workouts are based on old theories which have been now refuted by science but they are still considered as the best "fat-burning" and "stay-fit"-method (especially by women). Totally wrong but...ok, I still hope that this trend will be turned upside down pretty soon.

But back to our metabolic circuits. What do they look like? (at least in the way I implement them in my trainings):

• interval-style workouts which include 4-6 exercises using only body-weight or/and an additional weight


• as it is an interval workout a circuit's goal is to increase the heart rate which is then followed by a short pause-period then increase the heart rate again etc. (high-intensity period - low-intensity period - high-intensity period - ....)


• metabolic circuits can be based either on time or on reps, that is, you may either set a work-period of 30 sec. for example in which you have to do as many reps of each exercise as possible or you may set a certain number of reps for each exercise regardless of the time which they would take to be done


• it is recommendable to alternate exercises as you constitute your circuits as to emphasize different areas or muscle groups (I always take into consideration what muscle groups I have emphasized on during the weight-lifting part of my training)


• here is an example of a metabolic circuit of mine just to illustrate what I am talking about:

Sample:

- 30 jumping jacks

- 10 squats

- 5 side lunges (with a bar)

- 5 overhead reverse lunges (also with a bar)

- 5 burpees

These exercises have to be performed without pausing between them. After completing the circuit I pause for usually a minute and repeat the whole circuit from the beginning. Most times I do 3 sets of a particular circuit.

What are the benefits from metabolic circuits?

• well, they are definitely not boring like common cardio workouts :)


• you don't need special equipment for performing them


• they increase work demand


• they increase caloric expenditure


• they increase the afterburn effect massively


• they require a total-body involvement


• you can design your own circuits based on your own needs

What I would like to point to one more time is that metabolic circuits do not replace my basic weight-lifting trainings. They just support it by adding the cardio element which my body needs. Unlike others who concentrate either only on the weight-lifting part or only on metabolic circuits, I see now that my body responds best to the combination of both. :)