You may have heard of it before, but what is metabolic conditioning? The term has been around for decades, but only recently has it moved from the world of elite athletes to everyday gyms. It refers to specific exercises designed to burn the maximum number of calories in a specific amount of time, so it can help you get the most out of a workout. When done correctly, it can increase lean muscle mass, improve the efficiency of your body’s energy pathways, and aid in faster weight loss.
To help you understand everything you need to know about this form of training, we spoke to an exercise physiologist and combed through the latest research.
What is metabolic conditioning?
Metabolic conditioning (also called MetCon or metabolic training) focuses on increasing the body’s energy intake and storage during physical activity.
Our body produces energy to fuel physical activity through three different biochemical responses in the body:
- Immediate Response (Phosphagene pathway): This provides enough fuel to power the body through high power activities for less than 30 seconds.
- Intermediate response (glycolytic pathway): This fuels moderate exercise for up to 4 minutes.
- Long-term response (oxidative pathway): This gives us enough energy to carry out low-power activity for several minutes.
Metabolic conditioning focuses on the immediate and intermediate pathways, known as anaerobic exercise. These do not need oxygen to produce energy. However, their intensity is too high for the body to withstand for more than a few minutes. But by building a smart workout plan, you can tap into these pathways and make your workout more effective.
Speaking to Live Science, exercise physiologist and Noom (opens in a new tab)said coach Hope Choplin. “In its simplest terms, metabolic conditioning is simply a work versus rest regimen used to elicit a response that increases the efficiency of any of these energy systems. The workouts use the exercise to influence the immediate and intermediate food pathways of the body, focusing on a specific time and intensity range to help the body use energy more efficiently.
Choplin is an ACSM Certified Clinical Exercise Physiologist with extensive experience. Based in the UK, she has over ten years of experience creating group exercise programs for people with heart and peripheral arterial disease. She also has experience in corporate wellness and currently works as a health coach at Noom. (opens in a new tab).
What does metabolic conditioning do?
“The main purpose of metabolic conditioning is to help your body produce adenosine triphosphate (ATP) better. It’s the molecule that carries energy around the body,” Choplin explains. moderate and high intensity attack these energy systems and improve their efficiency.”
Metabolic conditioning can also cause the body to react more quickly during physical activity.
For example, a 2017 study of male footballers published in the International Journal of Sports Science and Coaching (opens in a new tab) found that conditioning drills allowed players to jump higher, sprint more times, change direction with the ball, and improve their kicking. The researchers concluded that the conditioning improved players’ performance during high-speed soccer-related tasks.
Is metabolic conditioning the same as HIIT?
HIIT stands for High Intensity Interval Training. Although the two approaches are very similar, metabolic conditioning forces the body to go all out, using maximum effort. HIIT exercises, on the other hand, seek to use around 80% of the body’s energy.
The rest periods between the two are also different. While HIIT exercises use longer or shorter rest periods depending on the exercise, MetCon rest periods are usually short, around 10 or 20 seconds.
When it comes to exercises used in HIIT and metabolic conditioning, HIIT workouts focus on cardio – for example, running on one of the best treadmills (opens in a new tab) — and exercises that use body weight for resistance. Metabolic conditioning exercises are more likely to encourage the use of weights.
Advantages and disadvantages of metabolic training
Metabolic conditioning has many benefits. It’s an efficient use of time, it improves the body’s ability to react quickly in athletic situations, and it can increase the amount of calories you burn during and after a gym session. It also increases lean muscle mass and reduces body fat, according to this 2018 study published in PLoS One (opens in a new tab).
However, there are also a handful of downsides to the exercise regimen. This could increase the risk of injury, as it forces you to move quickly with weights, and it’s not suitable for everyone (like pregnant women or those with complicated heart conditions).
It is also quite difficult to determine the “best” routine, as the exercise regimen must be tailored to individuals and their level of fitness.
“If you’re unsure of what you’re doing or how to create a routine, now might be a great time to seek the advice of a trainer,” Choplin advises.
Is it good for weight loss?
The particular benefit of metabolic conditioning is that it increases the body’s metabolism and continues to increase it long after exercise. This translates to more calories burned after exercise than many other physical activities, extending the time the body burns fat.
“MetCon workouts can burn tons of calories fast,” says Choplin. “These workouts have been shown to burn calories, while being effective in increasing lean muscle mass and reducing body fat, positively altering body composition.”
Many trainers and athletes report a reduction in body fat, and studies seem to back this up. For example, a study published in PLoS One (opens in a new tab) in which researchers put participants through a 16-week HIFT (high-intensity functional training) program similar to CrossFit found that everyone who participated reduced body fat and increased lean muscle mass, with some losing up to 12.4% of their body fat.
Metabolic conditioning workout for beginners
If you’re looking to include a metabolic conditioning workout in your fitness routine, but aren’t sure where to start, here’s a great short workout from Choplin that requires no equipment. “Always start with a few minutes of warm-up before any workout, such as jogging in place, jumping jacks, or chest twists,” advises Choplin.
In the next workout, dedicate 20 seconds to each activity, followed by 10 seconds of rest.
Route 1
Lateral shuffle with ground grip: Engaging the core and keeping the body low in a soft squat position, shuffle from side to side, touching the floor on each side.
Squats: With feet hip-width apart, bend knees and extend buttocks back as if sitting in a chair; then rise fully to stand.
Repeat these two exercises in a circuit for four rounds (remembering the 10 second break), then take a 60 second break.
Route 2
Power sockets: Jump feet in and out as with regular jumping jacks, alternating between pushing hands forward and straight overhead.
Sprint and hold: Bring one knee at a time toward your chest (think high knees), but balance on one foot after every other rep for a “sprint, sprint, hold” pattern.
Repeat these two exercises in a circuit for four rounds (remembering the 10 second break), then take a 60 second break.
Route 3
Mountaineers: In plank position, bring alternate knees toward chest in a “running” motion.
Pumps/modified pumps: Slowly lower the chest towards the floor, keeping the body straight in a plank position. Push up to return to the beginning. For the modification, keep your knees on the floor.
Repeat these two exercises in a circuit for four rounds (remembering the 10-second pause), then calm down and stretch.
This article is not intended to offer medical advice and readers should consult their doctor or health care professional before adopting any diet or exercise regimen.
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