By Shayna Robinson, MSPT, PhD
Want to rev your metabolic rate?
Try jump squat thrusts, and add a plank knee twist between the thrusts and jumps. Do 10x and you’ll be on your way to all over weight loss and muscle tone.
Metabolic training is a way to burn cals quickly and shred muscles so you see definition. It works by increasing your metabolic rate–the rate at which your body burns cals at rest. It’s made up of 3 components in your exercise;
1) Metabolic Training Uses Large Muscle Groups
It’s not just the rush of full threshold, no holds barred racing that makes CycloCross the hottest trend this season. CycloCross is a sport–part racing, part mountain biking, dismounting, carrying your bike over obstacles–that proves to be tough on even the most serious athlete.
Because you push yourself to 80-90% of your max, it gives you a tough workout in minimal time. And more and more athletes are moving towards sprint workouts; that is, sprinting through multiple types of exercises to get the full body workout you need. This preps your body to do pretty much anything.
CycloCross bikes, or Cross bikes are made like a racing bike--light weight with the ability to maintain high speeds--but with an off terrain tire, made for mud, climbing and high intensity maneuvers.
Enter your own personal CoreFitCross workout plan:
Get on your bike and push yourself to your lactate threshold–the threshold where your muscles start to burn. Hold it there for 30 seconds and then push to your max for 15sec. Drop it back down to your threshold for 30sec and drop down to 30% of your max for 3 minutes. Repeat this 6 times. You can try it going up a hill–it perfectly replicates what CycloCross is all about.
Want to beat the masses at your next 5k, 10k or half? If you are a competitive runner, you know you get your edge from making incremental improvements in your training. TEMPO RUNS are the solution to a lot of training plateaus because they teach the body how to efficiently metabolize oxygen.
Try this TEMPO RUN and see where you stand:
1. WARM UP for 1 MILE with a JOG pace (40-50% max speed)
2. SPRINT 1 MIN
Alright, let’s face it, I know you guys are all a sucker for a pretty face. And while this intro picture might be a clever ruse to draw you in to checking out this POWER UP workout challenge, I’m willing to bet you either want to look like this guy, or be with this guy. To do either, you have to have a body to match. Try CoreFit Challenge #14 to power up through plyometrics, and full body core work. If you want to really push yourself, add a 50m sprint in between each exercise without resting.
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