What is Metabolic Conditioning Training

In addition to cardio and strength training, there is another type of fitness training that is gaining popularity. We are talking about metabolic conditioning training (MetCon), which is practiced by people who want to improve their physical fitness and overall health. It is very different from training aimed at developing individual aspects of physical fitness. From this article, you will learn what metabolic training is, what benefits it has, and what principles it is based on.

What is metabolic conditioning?

Metabolic conditioning training is a form of physical activity that aims to improve metabolism and body conditioning. It combines aerobic and anaerobic exercise to improve endurance, speed, and strength. Workouts often include supersets, circuit exercises, such as endurance running. They help to speed up energy production and improve cardiovascular fitness.

In simple terms, MetCon involves exercises that consume fast energy, that is, energy that comes from carbohydrates. Thus, in addition to the calories you receive during the day, you also break down fat tissue. It is the latter that is the main supplier of carbohydrates when creating a daily calorie deficit.

Metcon is performed at a specific time and intensity level. The most popular types of conditioning training are HIIT and CrossFit.

Features of metabolic conditioning training

The distinctive feature of MetCon is the duration of the approach and the intensity of the training. The exercises themselves that are performed can be almost anything. Preference is given to moderate and high intensity exercises. At the same time, one variation or both can be present in one training session.

A set of exercises for conditioning training is usually selected by a trainer. If you decide to train on your own, you should take into account that the training plan should include:

• cardio
• exercises for the whole body
• upper body exercises
• lower body exercises

The type of program is also taken into account. For cross-fit, exercises with medium or high efficiency are most often repeated. A type such as HIIT implies that the heart rate is over 80% of the maximum, followed by recovery. All exercises are performed with an intensity of 20 to 30 seconds.

Conditioning training has the following undeniable advantages:

• Low time commitment. Most MetCon programs are designed to last no more than 20 minutes. Most other types of workouts are designed to last 45 minutes. So, you don’t have to spend a lot of time on your workouts. This is especially true for busy people.
• Efficient Calorie Burning: Metabolic conditioning training increases your metabolism. When you exercise at a high heart rate, calories are burned quickly, using carbohydrates from your fat pad for energy.
• Percentage reduction in body fat. Numerous studies of conditioning training confirm that regular exercise leads to an increase in lean muscle mass. So, if you are pursuing the goal of getting those coveted six-pack abs and becoming more toned, such training will be an ideal choice if you have limited time for training. When your goal is also to build muscle mass, then metabolic strength training is ideal.
• Improved metabolism. Correct metabolism has a positive effect on the functioning of absolutely all body systems. In addition, it is with an enhanced metabolism that problems with excess weight do not arise.

Thus, conditioning metabolic training allows you to maintain good health and excellent physical fitness.

Disadvantages of metabolic conditioning training

MetCon also has its disadvantages, which must be taken into account:

1. Training Intensity: Metabolic conditioning training often requires high intensity training, which may not be appropriate for people with certain conditions or limitations.
2. Risk of overtraining. Due to the high intensity and volume of training, there is a risk of overtraining and muscle damage, especially if recovery is inadequate.
3. Good physical fitness is required. Metabolic conditioning training requires a certain level of physical fitness to perform, otherwise it may lead to injury or excessive fatigue.
4. Not always suitable for everyone. Some people may not like or be able to handle the high intensity of this type of training, preferring more gentle forms of activity. If you have cardiovascular problems, it is highly recommended that you avoid Metcon.
5. Require Special Equipment: Some metabolic conditioning exercises may require special equipment or access to machines, which can be problematic for those who do not have access to them.
6. Limited Options: While there are many exercises available, a full metabolic workout requires some variety, which may be limited in some training settings.

Conditioning metabolic training is a great way to improve your aerobic and anaerobic systems. MetCon includes not only high-intensity but also moderate loads. The main thing is that the training itself is designed correctly. For example, you pedal for 20 seconds, then rest for 10 seconds, and so on for 4 cycles.