• April 28, 2024

Did you know that through functional exercises, made with the body's own weight, you can gain strength, coordination, endurance and muscle? This is called metabolic training.

In interview with the coach Guille Molina, personal trainer in gym at WTC , highlights that one of the keys to increase the metabolism Basal (energy that the body requires to stay alive) is to raise the temperature of the body with training.

A great advantage of this practice, is that unlike traditional routines, with only 20 to 30 minutes a day, you burn the same calories as in an hour of "conventional" strength training (efforts and constant pauses).

You also leave your metabolism accelerated, so it spends more energy to recover and regenerate tissues (muscles). For example, you should burn around 500kcal in a session. Also, improve your cardiovascular system.

Guille Molina suggests doing it 2 to 3 times a week, combined with 20 to 30 minutes of cardio at moderate intensity that involves moving the whole body such as: swimming, rowing, elliptical with manoles or walking with arms ("exaggerating arm movement").

And if you combine it with a food plan adapted to your goals Faster results!

Do it from your house!

For you to try it, follow this routine Metabolic Training . Try high intensity and very short breaks (5 to 10 seconds).

In week 1. Repeat the circuit 3 to 4 times, doing repetitions between 8 and 12 of each exercise (5 to 10 seconds). Or until completing 20 to 30 minutes.

In week 2. Do 6 to 10 sets of each exercise. And 10 to 15 reps of each exercise. Rest for 10 seconds. Between series. Try to do at least 20 minutes Ideally 30!

1. Irons towards hip elevation

In iron position, on the forearms and hands at shoulder height, raise the hip and return to the starting position

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