Helios, Dione, Kronos or a 10k run. These all have one thing in common: lots and lots of repetitions. 200 Situps can feel never ending when we’re in the middle of a long workout and this feeling urges us to take a break. But to really achieve new PB’s and to boost your performance you need to resist this urge and continue. Having the right pace and sticking to it is key when performing workouts or exercises with many repetitions. One tool to help you keep up your pace is a metronome. Never heard of it? Actually chances are you’ve already used one before. Remember the clicking widget from music lessons? As strange as it might sound, this could become your new training partner. Here’s why.
What’s it good for?
When completing exercises with 50 or more repetitions most of us slow down at the end because we started way too fast. A metronome will help you keep a steady pace for all repetitions. It’s not only a great tool for Freeletics Bodyweight exercises, but also for long distance Freeletics runs.
Why?
- Plan your success: When training with a metronome you will know your time before you have even started.
- No more starting off fast and finishing slow.
- When using the metronome for running as long as you stick to your pace you don’t have to count the time so you can concentrate on your movement and enjoy your surroundings.
Which metronome should I use?
Basic tools like the metronome can be found easily on the web or as an app. Just make sure it allows you to also set slow speeds of 20 beats per minute for example. If training with it suits your workout style you might want to consider buying it as a separate device.
How can I use it best?
Play around with the metronome to find a rhythm that fits your workout. Easy exercises, like squats, can be completed in only one or two beats. Exercises with different movements can be split to multiple beats. Take burpees for example: try to lay down flat on the ground on the first beat and finish your jump on the second. For runs it’s best to aim for one beat per step.
Once you’ve found your very own number of beats per minute, stick to it for as long as possible. If you really need to take a break, you can, just remember to time it! For example, give yourself a rest of 20 beats.
How can I progress with a metronome?
Having a constant rhythm for your workout fits both, beginners and advanced Athletes, but in different ways.
- Beginners: Use the metronome to keep one pace from the beginning to the very end of your exercise. But first, find a pace for each exercise and commit to it. The speed doesn’t really matter in the beginning, just try to complete all repetitions unbroken.
- Advanced Athletes: Once you find the fastest possible beat for your workout, try to push your limits. Speed up your beat from time to time to improve your performance continuously and measurably. Always make sure that you can keep up the proper execution of the exercise when you start to train faster.
Which exercises does it work best for?
Exercises with less complex movements are easier to time with the metronome. However, you should be able to master multiple repetitions of every exercise in good form before the metronome supports your training. Start with these exercises:
- Squats: 1 or 2 beats per repetition. Suggested speed to start with: 20 or 40 bpm.
- Situps: 2 beats per repetition. Suggested speed to start with: 30 bpm.
- Climbers: 1 beat per repetition, suggested speed to start with: 40 bpm.
Training with a metronome can be adapted to almost every exercise in any workout. But since it takes some seconds to set it up, it only makes sense for exercises with a high number of repetitions. Try using it as your new training partner pushing you to keep going. It won’t get tired and won’t speed up or slow down. So neither will you. Start now!
