Metabolic conditioning, or MetCon for short, refers to exercises that increase the amount of energy stored and released by the body. While all forms of training require energy, MetCon differs in the way the energy is created in the body and how it is used up by the body for activity.
Metabolic conditioning uses specific exercises to improve the efficiency of the body's immediate, intermediate, and long-term energy pathways.
The human body converts the food you eat and drink into energy or ‘fuel’ through a process called metabolism. The key to this process is a chemical called adenosine triphosphate (ATP). ATP, which is responsible for fueling muscle contractions, is derived from the macronutrients (carbohydrates, fats, and sometimes proteins) found in the food you eat. The amount of ATP that your body makes and uses depends on the intensity of your physical activity.
The body uses the energy pathways to convert the macronutrients into ATP in three ways:
When you perform low-intensity exercises, ATP is generated from the long-term pathway.
When you perform moderate-intensity exercises, ATP is generated from the intermediate energy pathway.
When you perform high-intensity exercises, ATP is generated from the immediate energy pathway. The type of pathway that the body uses to produce energy is, in turn, dependent on how much oxygen and fuel is available. In other words, in metabolic conditioning, the intensity and duration of the exercise are adapted to make use of immediate and intermediate energy pathways.
With MetCon, your body gets ‘conditioned’ to do more in less time, becoming more efficient in how it uses energy. Metabolic training provides a number of important health benefits for the body:
It improves the efficiency of the energy pathways in the body so that you can do a lot more in less time.
It helps you burn more calories, resulting in faster weight loss. The calories continue to burn even after your workout.
It increases your aerobic capacity (how much oxygen you use during physical activity).
It increases lean muscle mass and reduces body fat. Your fitness trainer will design metabolic exercise programs based on your current fitness level and fitness goals. For some people, metabolic conditioning can be as basic as walking uphill. Others might use a variety of machines.
Metabolic conditioning workouts don't need to be hard to give you good results.
Here are samples of beginner and advanced workouts:
Beginner. If you’re just starting on metabolic conditioning, try doing Airdyne bicycle sprints for 10 minutes. Race at maximum capacity for 10 calories and rest for 5. Repeat for as many rounds as possible within 10 minutes.
Advanced. A more advanced workout might include T RX training. Try increasing the number of reps you perform within the same time duration. Increase intensity by adopting a more vertical position while performing your exercises. Alternatively, bring your body down closer to the floor to increase the load as well as intensity.
Your fitness trainer will design metabolic exercise programs based on your current fitness level and fitness goals. For some people, metabolic conditioning can be as basic as walking uphill. Others might use a variety of machines.
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