Metcon, high intensity training to get arms and abs like those of Queen Letizia

We don’t know for sure, of course, because we don’t train with her. But if the Queen Letizia will try new fitness systems to get ripped abs and defined arms, it is impossible that his trainers have not told him about the metcon because it is the most talked about fitness system right now.

Applied to your life, you can go running, practice some type of dance such as pole dancing or jump rope in your own home, but the important thing is that you are constant. If you are not afraid to bet on a hard exercise but that gives quick results, maybe you can opt for some type of training metcon. You do not know what it is? Don’t worry, we’re going to give you some quick lessons so you know what we’re talking about.

Metcon is an abbreviation for the words “Metabolic Conditioning”, which stands for metabolic conditioning. Therefore, Metcon training aims to improve the efficiency of the metabolism thus favoring not only your physique, but also your health. It is a high intensity training that causes improvements in the muscle performance and in the management of the energy of our body, increasing the work efficiency of the metabolic pathways, and in which a large amount of work and energy expenditure is carried out in a short time.

There are different types of Metcon training, since they are adapted differently. individual depending on the objective we want to achieve, such as burning fat, increasing our muscle mass or both. Perhaps the best known is the HIIT (high intensity interval training), but it is not the only one.

Metcon Training Types

– Gillens: In this protocol, 10 series of one minute are performed at 90% of the maximum heart rate with one minute of active rest between series, assuming a total time of 19 minutes.

– Tabata: It consists of 8 series of global exercises of 20 seconds, followed by 10 seconds of rest. The entire workout only takes a total of 4 minutes, having shown improvements in body composition, force production and flexibility, executed three times a week for 8 weeks.

-Wingate: It consists of performing four to six series of 30 seconds each at a maximum intensity, with 4 minutes of rest between each series, the total time being between 18 and 28 minutes.

– EMOM: stands for Every Minute on the Minute. In this routine you choose a circuit and a total time to complete it. You have to play to perform as many repetitions as possible until time runs out.

– AMRAP: This training has the objective of performing the greatest possible number of rounds of a set of exercises, during a certain time. For example: in a total of 30 minutes, we have to do the most rounds of 10 squats, 10 push-ups, 10 burpees and 10 pull-ups.

Generally speaking, the ideal is full body routinessince they involve more muscle groups, with the consequent expenditure of energy and usually include exercises such as squats, push-ups, deadlifts, pull-ups, burpees, jumping jacks… Most exercises usually use only one’s own body weight, but other materials such as kettlebells, dumbbells, elastic bands or TRX.

Be that as it may, if you opt for any form of Metcon, it is recommended that you go to a personal trainer that adapts the exercise to your goals and your physical condition to maximize its benefits and not end up injured. As it is a very exhausting training, it is vital do not overload the body and achieve an adequate progression by gradually increasing the intensity of the exercises and the times.

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