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Top Metcon Exercises to Add To Your Workouts | BOXROX

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Top Metcon Exercises to Add To Your Workouts | BOXROX

Endurance exercises don’t should be boring. You possibly can check out these prime Metcon workouts and add them to your current exercises.

Metcon is brief for metabolic conditioning, a kind of exercise that mixes power and cardio workouts – the bread and butter of CrossFit (however don’t fear, in case you don’t like CrossFit, these are nonetheless superb exercises you may strive).

When folks point out cardio coaching, some wish to roll their eyes and grunt. That’s as a result of they’re primarily considering of operating or biking for an extended time frame, which might be boring. However cardio doesn’t should be boring in any respect if you understand how to program them in a metabolic conditioning type coaching session.

Associated: Learn how to Get Higher at CrossFit Metcons

Take a look at these prime Metcon workouts so as to add to your exercises shared by Adam Sinicki.

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Sinicki is understood on-line as “The https://www.instagram.com/thebioneer/?hl=en Bioneer.” He’s a well being and health author, a private coach and has gathered greater than 600 thousand subscribers on his YouTube Channel.

Let’s bounce proper into it.

Prime Metcon Workouts

Sinicki exemplifies conditioning workouts which you can add to your coaching that aren’t boring in any respect. “All these [exercises] will burn energy, strengthen your coronary heart, enhance circulation, offer you all the advantages that you really want from identified common bout of cardio, however on the identical time they’re going to assist protect and even construct muscle,” he explains.

1. Tyre Flip

What’s superb about tyre flipping is that it’s a pulling and pushing motion mixed, with hip hinge and leg concentrating on. As a resistance cardio train, is nice to place it on the finish of your exercise as a cardio finisher.

Finest Tyre Flip Exercises for Conditioning and Psychological Power

2. Skipping

Skipping or leaping rope burns a great deal of energy and is equal to operating (generally even higher) and you are able to do it in place in little time. It additionally works your hand-eye coordination, timing, rhythm, and even boosts your mind.

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Additionally, in case you can discover ways to do some tips whereas kipping it makes it much more enjoyable to do such a metcon workouts.

5 Coaching Tricks to Assist You Good Your Double-Below Method

3. Battle Rope

“The wonderful thing about this [battle rope exercises] is it challenges specifically the muscle mass of the higher physique,” which is one thing most individuals don’t realise when cardio workouts come to thoughts.

Learn Extra: Learn how to Get Stronger and Fitter Utilizing the Battle Rope (Exercises Included)

4. Heavy Bag Coaching

In different phrases, bag exercises. It might be punching, kicking, or hitting a bag. Sinicki recommends for everybody to do such a coaching, even when they don’t seem to be martial artists. “It’s full physique utilizing your higher physique and your legs, you’re bouncing round. It’s an actual robust cardio exercise.”

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You can be constructing muscle and burning energy on the identical time in case you hit a heavy bag.

5. Kettlebell Swing

top metcon exercises

Subsequent in our checklist of nice metcon workouts is the kettlebell swing, one thing you’re in all probability not doing, however undoubtedly ought to. It builds sturdy glutes, hamstrings, again, the posterior chain, aid you bounce greater and run quicker.

Additionally, you simply want one kettlebell to get an unbelievable exercise, get sweaty, burn energy and construct muscle on the identical time.

10 Superior Kettlebell Exercises for Rookies

6. Ball Slams

It’s extremely simple to do it, with a variety of advantages. Simply slam the ball on the bottom, catch it, and repeat. It may be a really cathartic course of. By way of biomechanics, ball slams are the alternative of an explosive vertical bounce, which not many workouts can declare to do.

There are various totally different variations you may attempt to make it extra attention-grabbing.

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7. Excessive-Rep Push-Ups

“Mainly I do these actually high-rep explosive bouncy push-ups which don’t embrace a full vary of movement or significantly a lot management, it’s extra about pumping out rep after rep.”

There’s a time and place to go for a managed full vary of movement push-ups, and there’s a time and place to do these “cheat” push-ups with excessive reps. This might be among the finest metcon workouts utilising solely your physique weight. A great cardio rep vary could be above 50.

If you wish to know extra arguments from Sinicki concerning these prime metcon workouts so as to add to your exercises, take a look at the video beneath.

VIDEO – Prime Metcons Workouts to Add to Your Exercises

Learn Extra: Prime Fats-Burning Conditioning Exercises

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Exercise As Medicine: How Physical Activity Supports Cancer Prevention And Recovery

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Exercise As Medicine: How Physical Activity Supports Cancer Prevention And Recovery

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Recent research has shown how regular exercise and movement can play a role in reducing cancer risk. An expert decodes how physical activity can greatly help cancer patients.

Aerobic exercise and strength training aid cancer prevention and recovery.

In the evolving world of cancer care, exercise is emerging as more than just a lifestyle choice – it’s becoming a pillar of prevention and recovery. While traditionally associated with weight control and cardiovascular health, regular physical activity is now backed by strong scientific evidence for its role in reducing cancer risk, improving treatment outcomes, and enhancing quality of life during and after therapy.

Dr. Devesh S Ballal, Consultant – Surgical Oncology & Robotic Surgery, Manipal Hospital Old Airport Road, Bengaluru, answers how exercise plays a role in cancer prevention.

How does regular physical activity impact cancer prevention, according to current research?

Dr Ballal said, “There are numerous trials that support the fact that exercise lowers the risk of cancer. Exercise reduces insulin resistance and inflammation, enhances immune surveillance, and helps control systemic inflammation – all of which play a role in cancer development.”

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He added, “Obesity, aside from its known impact on heart health, is a significant risk factor for nearly 13 types of cancer, with particularly strong links to breast, uterine, and colorectal cancers. A large-scale study published in the British Journal of Sports Medicine, involving 85,000 individuals, revealed that regular physical activity can reduce cancer risk by up to 26%.”

Is there scientific evidence linking specific types of exercise to reduced cancer risk?

Dr Ballal said, “Aerobic exercise and strength training both contribute to cancer prevention and are also beneficial during treatment and recovery. The American Cancer Society recommends that adults aim for at least 300 minutes of moderate-intensity exercise per week. Additionally, recent research from Tata Memorial Hospital shows that yoga, especially for breast cancer patients, provides tangible physical and mental health benefits.”

How safe is it for patients to exercise during cancer treatment, like chemotherapy or radiation?

Contrary to popular belief, bed rest is rarely beneficial. Supervised exercise regimens are encouraged even during chemotherapy and radiation. Dr Ballal suggested, “While treatment-related fatigue may limit intensity, staying active helps preserve muscle mass, reduce fatigue, and improve overall well-being. Importantly, exercise plans should be customized to individual capacity and limitations to ensure safety and effectiveness.”

What role does physical activity play in improving long-term outcomes and survival rates?

Exercise is fast becoming a central component in long-term cancer care. Dr Ballal said, “A landmark study in the New England Journal of Medicine found that a structured exercise routine for patients recovering from colon cancer surgery and chemotherapy reduced the risk of recurrence by 28% and the risk of death by 37%. That’s a benefit comparable to chemotherapy, making movement a vital form of medicine in itself.”

Are there standard exercise guidelines for cancer patients or survivors?

Dr Ballal noted, “Yes. Guidelines from bodies like the American Cancer Society and the National Comprehensive Cancer Network (NCCN) offer practical frameworks for integrating exercise into recovery plans. The NCCN also outlines which patients may require medical clearance before beginning an exercise regimen. For example, individuals with osteoporosis should avoid high-impact activities due to fracture risk.”

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Does exercise help reduce the side effects of cancer treatments, such as fatigue or neuropathy?

Clinical trials have demonstrated that regular, supervised physical activity can reduce cancer-related fatigue more effectively than medication alone. Dr Ballal said, “Exercise also improves balance and coordination, which helps manage chemotherapy-induced peripheral neuropathy. Simply put, movement plays a powerful role in easing side effects and promoting overall recovery.”

Physical activity is no longer just a supportive tool – it’s a crucial aspect of cancer care. With mounting evidence showing its ability to prevent cancer, improve treatment outcomes, and enhance quality of life, exercise is now recognised as a vital prescription in oncology – one that empowers patients to take active control of their healing journey.

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iFIT, Samsung Health partner to deliver personalized fitness through Galaxy devices

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iFIT, Samsung Health partner to deliver personalized fitness through Galaxy devices

iFIT partners with Samsung Health for fitness through Galaxy devices: ©David Bokuchava – stock.adobe.com

iFIT and Samsung Health are joining forces to bring personalized, connected fitness experiences to millions of users around the globe, the companies announced Monday.

The partnership will integrate iFIT’s interactive content and intelligent fitness equipment with Samsung’s Galaxy ecosystem, giving users access to an expansive library of health and wellness programming—including strength training, yoga, cardio, mindfulness and recovery content—through the Samsung Health app. The content will begin rolling out this fall in 10 countries, including the U.S., U.K., India, and Germany.

“Personalized wellness is the future—and together with Samsung Health, we’re helping millions of people engage in healthier, more balanced lives across the globe,” said Kevin Duffy, CEO of iFIT. “Our iFIT content inspires people to work out more. Using real-time data to go beyond reps and heart rates delivers smarter, more intuitive guidance to actually drive results.”

Samsung Health users with compatible Galaxy devices such as the Galaxy Ring or Galaxy Watch will be able to access selected iFIT content for a monthly or annual fee. The integration promises to offer a more tailored experience by leveraging health data and AI-powered insights directly from users’ wearable devices.

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Dr. Hon Pak, senior vice president and head of the digital health team for Samsung’s mobile business, said the collaboration demonstrates the company’s commitment to preventive health and digital wellness.

“Through Samsung Health, we aim to provide highly personalized fitness experiences that empower individuals to adopt healthier behaviors and enhance their well-being,” Pak said.

Connected Fitness Expands With Personalized, AI-Driven Experiences

The health tech landscape is rapidly evolving as consumer demand for more personalized, data-driven wellness tools continues to surge. At the center of this transformation is the growing role of artificial intelligence and wearables, which are helping users monitor, understand, and act on their health in real time.

Advancements in biometric sensors and mobile health platforms have made it easier than ever to collect meaningful health data—ranging from heart rate variability and sleep patterns to stress levels and metabolic indicators. The latest generation of wearable devices now serves as round-the-clock health companions, with some models even offering early warning signs for conditions such as atrial fibrillation or sleep apnea.

Artificial intelligence has further enhanced the value of these devices by interpreting complex data into actionable insights. AI-driven coaching can provide users with personalized exercise routines, dietary suggestions, and mental wellness interventions based on their unique health profiles and daily patterns.

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Meanwhile, the integration of fitness content with mobile ecosystems means users no longer have to juggle separate apps and devices. Instead, they’re experiencing seamless transitions between workout recommendations, health record tracking, and motivational coaching—all on a single platform.

As more companies collaborate across fitness and tech sectors, these innovations are shaping a future in which preventive health is accessible, engaging, and deeply personalized for users at every fitness level.

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Protein mistake could be holding back your workout results: The real deal on when to eat your protein | – Times of India

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Protein mistake could be holding back your workout results: The real deal on when to eat your protein | – Times of India
Image credits: Getty Images

If you have been on the internet, follow a dedicated exercising routine and are into health-conscious eating, then you might have seen at least one post or reel with an influencer sharing they like to eat an amount of protein before or after their workout for better efficiency and absorption. While some believe taking it before the workout provides the energy, others add that having it after the workout improves absorption and gives a boost. But which of them is ideal, let’s find out!

What are the different forms of protein one can take?

Originating from the Greek word protos, meaning first, protein is the most important requirement in human nutrition. It strengthens the bones and constructs the hair, blood, connective tissue, enzymes and more. According to Harvard Health, the recommended dietary allowance for protein is 0.8 grams of protein per kilogram of body weight, which can be added in the diet through nutritious options such as eggs, chicken and turkey, milk, salmon and tuna, nuts, beans, cheese and more.

How does protein help before a workout?

How does protein help before a workout?

Image credits: Getty Images

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If you are someone who faces problems while working out on an empty stomach, ensuring your protein intake before the workout might work in your favour. It limits the carbs in the system while keeping the hunger at bay. Additionally, researchers found that pre-workout protein doesn’t increase resting energy expenditure and ensures that the protein is stocked in the body when required for muscle protein synthesis. However, one should have protein at least an hour before a workout as it could lead to digestive problems.

How does protein help post-workout?

Research has found that consuming protein within the immediate and prolonged post-exercise window supports adaptive response in skeletal muscle. Resistance exercise is believed to boost the muscle’s anabolic response to protein intake for up to 24 hours. Additionally, post-workout protein intake also reduces muscle damage, inflammation and promotes satiety.

Does the anabolic window matter?

Many suggest eating protein within 30-60 minutes post-workout

Image credits: Getty Images

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The anabolic or metabolic window is a time after a workout when the body is considered to be the most receptive to nutrients. It is believed that consuming high protein during this time promotes muscle protein synthesis and replenishes depleted glycogen stores. Many suggest eating protein within 30-60 minutes post-workout, whereas others suggest it can extend up to a 4-6 hour window. While it might be effective, the anabolic window still remains under-researched and is not definitive science.

Which is better protein timing: Before or after a workout?

What matters is watching your protein intake and exercise routines

Image credits: Getty Images

A study compared the effects of consuming protein before and after a workout on muscle strength and size. The researchers divided 21 men into groups of two, both of which received a protein shake containing 25 g of protein. While one received it before the workout, another received it after. Each participant completed a full-body workout thrice per week for 10 weeks.The results showed no significant difference in muscle strength or size between the groups, thus showing no difference between the pre- and post-protein intake. Additionally, what matters is ensuring the daily protein intake, no matter pre- or post-workout.The way the body processes the protein might depend on the type of exercise, digestion capability and protein source. Thus, what matters is watching your protein intake and exercise routines no matter what the timing is.Disclaimer: This article is intended for general informational purposes only and does not constitute medical, nutritional, or professional advice. Always consult a qualified healthcare provider before making significant changes to your diet or exercise routine.

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