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Speaker 1: Hi, and welcome back to Bounce Forward with me, TIF Paul,

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Speaker 1: I'd like to acknowledge the traditional custodians of the land

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Speaker 1: on which I'm recording this podcast. There were under people

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Speaker 1: of the cooler nation. I pay my respects for elders,

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Speaker 1: pass and present. Jenny contacted me with a great question, Hey, TIF,

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Speaker 1: loving the potty. My question is around some fitness terms.

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Speaker 1: What is metcon? I'm hearing this a lot, and also

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Speaker 1: what is cozy cardio? I get so confused by fitness jargon,

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Speaker 1: but like the sound of cozy cardio, so yeah, can

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Speaker 1: you break it down now? I get confused about fitness

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Speaker 1: hype words too, and you know there's always something new

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Speaker 1: metcon cozy cardio. I'm actually a fan of both. So

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Speaker 1: let's have a little chat about metcon.

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Speaker 2: First.

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Speaker 1: Metcon is metabolic conditioning, so it's a powerful workout side

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Speaker 1: that increases your breathing and heart rate with exercises designed

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Speaker 1: to build muscle and improve your fitness. This training style

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Speaker 1: consists of strength building exercises done at a high intensity.

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Speaker 1: As it's an advanced training technique, though you'll need a

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Speaker 1: baseline fitness level before you give it a go. It's

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Speaker 1: very high intensity, and it's designed to tap into different

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Speaker 1: energy systems in the body. And these workouts typically combine

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Speaker 1: elements of cardio, strength and endurance training to deliver a

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Speaker 1: comprehensive fitness kind of experience. So here are the key features.

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Speaker 1: They're definitely high intensity, elevates your heart rate and will

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Speaker 1: keep it elevated throughout the session.

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Speaker 2: There's short reciperiods.

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Speaker 1: There's a variety of exercises, so you'll have a bit

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Speaker 1: of weightlifting, bit of body weight movement, plymetrics and aerobic exercises,

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Speaker 1: and you'll have things like squat steadily, spurpy sprints, kettlebell

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Speaker 1: swings and jump ropes, those kinds of things. It's definitely

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Speaker 1: time based, so workouts are usually structured around other fitness

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Speaker 1: jargon that I'll break down, such as am raps as

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Speaker 1: many rounds as possible or emoms every minute on the minute,

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Speaker 1: so an example of twenty minute am RAP or thirty

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Speaker 1: minute circuit session kind of thing. And it's energy system training,

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Speaker 1: so met con workouts target different energy systems. So you've

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Speaker 1: got the phosphagen system short intense bursts, the glycolytic system,

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Speaker 1: which is moderate length efforts, and then the oxidative system,

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Speaker 1: longer endurance efforts, and the variety helps overall fitness and

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Speaker 1: metabolic efficiency. And then you have like functional movements, so

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Speaker 1: exercises that often mimic real life and promote that functional

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Speaker 1: fitness and athletic performance.

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Speaker 2: There's heaps of benefits to it as well.

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Speaker 1: It's improved cardiovascular wealth, increase calorie burn big time because

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Speaker 1: it boosts some metabolism and you get that after burn effect.

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Speaker 1: It enhances strength and endurance really really well. And it's

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Speaker 1: time efficient, so met con is usually like a twenty

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Speaker 1: minute workout, so you're definitely getting in and out fast

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Speaker 1: with busy schedules. There's lots of variety and it can

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Speaker 1: be fun. And an example of an am wrap twenty

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Speaker 1: minute session, so as many rounds as possible in twenty minutes,

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Speaker 1: ten burpies, fifteen kettlebell swings, twenty jump lungers, four hundred

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Speaker 1: minute meter run and then you just do that as

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Speaker 1: many times as you can in twenty minutes.

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Speaker 2: That's an example of a workout that I just wrote up.

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Speaker 1: Then you know, and it can be adapted to different

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Speaker 1: fitness levels. Like I said, you need a bit of

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Speaker 1: a baseline fitness, not real, real beginners can hack it,

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Speaker 1: but you know, you can get there pretty quickly and

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Speaker 1: it's a good way to train. Definitely a great way

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Speaker 1: to train. So now let's move on to cozy cardio.

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Speaker 1: Well is a huge fan of this. She does it

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Speaker 1: without fail every morning, without even knowing what she's doing.

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Speaker 1: It was started by TikToker, Hope zucker Brow and you know,

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Speaker 1: really it's it's a move away from anything that feels exhausting, intense.

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Speaker 2: That mind numbing cardio.

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Speaker 1: And your usual cardio workout might be outside in the

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Speaker 1: gym and the garage, but cozy cardio takes place in

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Speaker 1: an environment that you like, like your laune room or

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Speaker 1: a walking pad or a nice treadmill mill or an

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Speaker 1: exercise bike. And the idea is to elevate the coziness

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Speaker 1: of your space as much as you can, so to

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Speaker 1: dim the lights down. Maybe you have a nice little

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Speaker 1: lava lamp or some fairy lights or a candle. You

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Speaker 1: maybe you're in pajamas and not active wear, you know,

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Speaker 1: baggy t shirts, fuzzy socks, slippers, hoodies, really get comfy, comfy, comfy,

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Speaker 1: and then you just do your cardio and you're not

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Speaker 1: doing the no pain, no gain mindset, you're more in

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Speaker 1: your comfort zone strangely enough, and you're just really trying

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Speaker 1: to rewire how you think about exercise. So my mum

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Speaker 1: gets on the treadmill. She has a TV near the treadmill,

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Speaker 1: and she'll watch rom coms and she'll dim the lights

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Speaker 1: and she'll be all cozy sometimes, you know, just a hoodie.

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Speaker 1: And she used to have a water feature and the

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Speaker 1: sound of the water feature in the corner gave that

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Speaker 1: nice cozy feel to it. And I used to think,

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Speaker 1: what are you doing? Like it's not really effective, Like

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Speaker 1: you're not getting using your thirty minutes to get the

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Speaker 1: best results out of that thirty minutes. You know, like

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Speaker 1: if I was to trade my mom for that thirty minutes,

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Speaker 1: we'd be doing strength training or maybe even a bit

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Speaker 1: of that Metcorn kind of training. Like I used to

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Speaker 1: be a little judge about it, but then I realized, no,

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Speaker 1: that's not what this is about. This is about your

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Speaker 1: relationship with exercise. Combining cardiovascular exercise with comfortable, relaxed, enjoyable

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Speaker 1: environment to make sure that your relationship with exercise is

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Speaker 1: preserved and that you feel really good about it and

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Speaker 1: it's still boosting in doorphins. It's still really helping you

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Speaker 1: feel amazing and get results of exercise, but it's all

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Speaker 1: about that relationship with exercise, which is actually the most

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Speaker 1: important part.

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Speaker 2: So I take it all back.

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Speaker 1: So it's home based settings, non intimidating, stress free atmosphere,

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Speaker 1: low to moderate intensity cardio exercise such as walking, dancing

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Speaker 1: like jogging or cycling, and really trying to focus on

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Speaker 1: the mindset of relaxation rather than intense calorie burning high

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Speaker 1: performance which we don't need every single day. And emphasizing

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Speaker 1: the self care and the mental well being alongside the

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Speaker 1: physical activity. And I think this is really important. Cozy

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Speaker 1: Cardio really prioritizes self care and the wellbeing mental wellbeing,

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Speaker 1: and I love that, and it's so inclusive and it's

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Speaker 1: for all fitness levels, beginners advance. If you're feeling overwhelmed,

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Speaker 1: burnt out, absolutely at the end of your tether with

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Speaker 1: your workouts, so maybe you need to incorporate some Cozy

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Speaker 1: Cardio and just feel a little bit more reconnected with

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Speaker 1: your exercise.

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Speaker 2: Thanks so much for tuning in to Bounce Forward.

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Speaker 1: I love having your company, so please dm me on

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Speaker 1: Instagram at tiphl Underscore XO let me know any questions

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Speaker 1: you'd love me to cover. Don't forget to rate and

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Speaker 1: review me on your podcast app.

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Speaker 2: Speak soon, Happy days,