Metabolic conditioning—or MetCon, for short—refers to exercises that increase the amount of energy the body stores and releases. While all forms of exercise require energy, MetCon is distinguished by how the body generates that energy and how it utilises it during physical activity.
In fitness circles, MetCon has become a trend, as it is a high-intensity training method with benefits including weight loss, improved lean muscle mass, and improved athletic performance. These benefits are achieved more quickly than with other training modalities. However, if the exercises are not executed correctly, they can lead to injury or even death.
What Is Metabolic Conditioning?
Metabolic conditioning uses specific exercises to advance the efficiency of the body’s immediate, in-between, and long-term energy pathways.
The human body adapts the food and beverages you consume into energy—or “fuel”—through a process called metabolism. Fundamental to this process is a molecule known as adenosine triphosphate (ATP). ATP, which is responsible for driving muscle contractions, is resulting from the macronutrients (carbohydrates, fats, and, occasionally, proteins) found in the food you eat. The amount of ATP your body produces and utilises depends on the intensity of your physical activity.
The body employs energy pathways to convert macronutrients into ATP in three ways:
- When you engage in low-intensity exercise, ATP is produced via the long-term pathway.
- When you engage in moderate-intensity exercise, ATP is produced via the intermediate energy pathway.
- During high-intensity exercise, ATP is produced via the immediate energy pathway.
The type of pathway the body uses to produce energy depends, in turn, on the amount of oxygen and fuel available. In other words, in metabolic conditioning, the strength and duration of exercise are adjusted to tap into immediate and temporary energy pathways.
With MetCon, your body becomes “conditioned” to perform more work in a shorter period of time, becoming more efficient in its energy use.
What are the benefits of metabolic conditioning?
Metabolic training offers several significant benefits for the body’s health:
- It improves the efficiency of the body’s energy pathways, allowing you to perform more activity in less time.
- It helps burn more calories, leading to faster weight loss. Calorie scorching continues even after the workout has ended.
- It increases your aerobic capacity (the amount of oxygen you consume during physical activity).
- It increases lean muscle mass and decreases body fat.
What Is Metabolic Conditioning Training?
Your fitness trainer will project metabolic exercise programs tailored to your present fitness level and goals. For some people, metabolic training can be as simple as walking uphill; others may use a variety of machines.
Metabolic conditioning workouts do not have to be difficult to deliver excellent results.
Below are examples of routines for beginners and advanced levels:
Beginners: If you are starting with metabolic conditioning, try sprinting on an Airdyne bike for 10 minutes. Pedal at your maximum capacity for 10 seconds, then rest for 5 seconds. Repeat this cycle as many times as you can within those 10 minutes.
Advanced: More advanced workouts may include TRX training. Try increasing the number of repetitions you perform within the same amount of time. Increase intensity by adopting a more upright stance during the exercises. Alternatively, lower your body closer to the ground to increase both the load and the intensity.