Metabolic Training, What is that?
Metabolic Training: Understanding the Concept
Introduction
Metabolic training (or sometimes called metabolic conditioning) what is that and is it going to hurt me? The question often asked is, "What is metabolic training?" In simple terms, it refers to a specific type of exercise that aims to improve and enhance the body's energy systems while effectively burning fat. This article will delve into the details of metabolic training, explaining the body's energy systems and highlighting its benefits.
Understanding the Body's Energy Systems
The body operates with three different energy systems: one aerobic system and two anaerobic systems. The aerobic system utilizes oxygen during exercise, whereas the anaerobic systems do not. Aerobic activities involve low-intensity exercises lasting 15 minutes or longer, such as biking, swimming, and jogging. On the other hand, anaerobic activities are performed at moderate to high intensity levels and are typically done for shorter periods of time, ranging from a few seconds to 2-3 minutes.
The Ineffectiveness of Traditional Methods
Traditionally, jogging has been a popular choice for fat loss. However, it falls short in terms of calorie burning and does not produce the desired EPOC effect. EPOC, or excess post-exercise oxygen consumption, refers to the elevated oxygen consumption after exercise Which helps bring the body back to its pre-exercise state. It is during high-intensity training that the EPOC effect is produced, leading to not only increased calorie burning during the workout but also a sustained metabolic boost after the session. This prolonged elevation in metabolism translates into enhanced fat-burning power.
The Benefits of Metabolic Training
Metabolic training offers a promising formula for individuals seeking efficient fat loss results. By engaging in shorter, yet high-intensity workouts, you can improve your gains while minimizing time spent exercising.
However, it is important to note that this training approach requires pushing yourself beyond your comfort zone. You will be working out with efforts that you may not be accustomed too.
An Effective Workout Routine
One of the simplest forms of metabolic training involves timed sets, typically consisting of one minute of exercise followed by 15-30 seconds of rest. This format can be repeated for approximately 10-15 minutes, although the specifics may vary depending on individual fitness levels. It is worth noting that metabolic training can be combined with traditional resistance training exercises, further enhancing its effectiveness.
Conclusion
In conclusion, metabolic training is a fitness concept that focuses on optimizing the body's energy systems while promoting fat loss. By engaging in high-intensity workouts, individuals can achieve greater calorie burn during their sessions and enjoy an extended metabolic boost afterward. Embracing this training approach may require stepping outside of your comfort zone, but the potential benefits are well worth the effort. So, are you ready to rev up your metabolism and unlock your fat-burning potential?
Metabolic training, also known as metabolic conditioning, encompasses a set of exercises that aim to enhance the body's energy systems. When done correctly you also have a chance to burn more fat. There is often curiosity surrounding this form of training, particularly about its nature and potential risks.
The Energy Systems
Now you are probably scratching your head wondering what are the body’s energy systems? The body has 3 of them 1 aerobic system and 2 anaerobic systems.
Aerobic means in the presence of oxygen and anaerobic means without oxygen. Aerobic activities involve low intensity exercises that are done for 15 minutes or more.
Things such as biking, swimming and jogging. Anaerobic activities involve moderate to high intensity activities that are done anywhere from a few seconds to 2-3 minutes.
Past Trends
In the past if someone wanted to shed some excess fat on the body they would begin jogging. Even today jogging seems to be the exercise of choice for fat loss. Problem is you do not burn enough calories during the workout to amount to any considerable fat loss. And most of all jogging does not produce an EPOC effect, but moderate to high intensity training does. EPOC (excess post-exercise oxygen consumption) refers to the elevated state of oxygen consumption after exercise in an effort to bring the body back to its pre-exercise state.
In other words, not only are you burning far more calories during the high intensity workout (which could be only 10-15 minutes in duration compared to 30-45) you are going to continue burning calories for some time after the workout, your metabolism stays revved up. Higher metabolism for a longer period of time = increased fat burning power!
I think anyone would be happy with that formula. Workout less and reap bigger gains. As with anything there is a catch, you have to work harder than you have probably ever worked out before and you will probably be working outside of your comfort zone.
The Workout:
Probably the easiest form of metabolic training is in the form of timed sets, such as 1 min of exercise followed by 15 – 30 seconds of rest. This format would usually be repeated for about 10 – 15 minutes. All the variables will be dependent on your fitness levels. You might ask can this be used with traditional resistance training exercises.
Metabolic Resistance Training:
The answer is of course, a lot of people call it metabolic resistance training. To figure out the amount of weight you should use, take your 10rm (or amount of weight you can lift for 10 repetitions) and just use 75 – 80% of that number. (In English terms – just go light). Because of the speed of movement used you will not need a lot of weight and in most cases no weight at all is appropriate.
You may have to go a little lighter for some exercises. The idea is to work as hard and as fast (still with very good form) as you can for the entire minute. If it was to easy up the weight, if it was to hard and you couldn’t finish the set drop down the weight a little. The amount of exercises used per session can vary anywhere from 2 – 5.
It is extremely important to make sure you are completely warmed-up before you begin this workout.
The Exercises:
The exercises you choose for metabolic training are important, some exercises just don’t work.
On the other hand, some exercises may work for one format of training but not for another. Same thing with individual people, if you are not strong enough for push-ups yet, a push-up is not going to work real well for you. The exercises really need to be total body in nature, so a bicep curl would not work. I really like compound movements that span as many joints as possible.
Here are a few of my favorites:
• Barbell or dumbbell reverse lunge
• Barbell or dumbbell inline lunge
• Alternating lunges
• Squat press
• Squat Jumps
• Squat thrusters
• Burpees
• Mountain Climbers
• Bear crawls
I love to mix in exercises using the big bands as well as exercises on the TRX. Really, your options are limitless be creative and see what else you can come up with to add to the list.
Sample Workouts:
I have included 3 sample workouts, a beginner, a moderate and an advanced workout. If you aren’t sure what fitness level you are, start at the beginner level, it is always easier to go up rather than start too high and become injured.
Important note: if you are new to exercise and just starting out, I do not recommend metabolic training. I make sure all of my new clients have a 2 – 3 month training base before they start this type of training.
Beginner Workout:
• Inline lunge without weight right leg – 30 seconds
• Inline lunge without weight left leg – 30 seconds
• Burpees – 30 seconds
In between each set take a 30 second rest break. Repeat 4 times for a 12 minute workout. (Repeat for less rounds if necessary). After round 1 this may be repeated a second time take a 2 – 3 minute break in between rounds. If you feel really good adjust the times 30 seconds on 15 seconds off or it could be 45 seconds on 30 seconds off.
Moderate Workout:
• Dumbbell alternating Lunges – 1 minute
• Dumbbell squat press – 1 minute
• Mountain climbers – 1 minute
In between each set take a 15 – 30 second rest break. Repeat 4 times for about a 12 minute workout. After round 1 repeat this for 2 -3 more rounds. Take about a 2 minute break in between rounds.
Advanced Workout:
• Squat thrusters – 1 minute
• Mountain climbers – 1 minute
• Barbell row – 1 minute
• Squat Jumps – 1 minute
For the advanced workout only use the rest periods in between sets if necessary and if used try to keep them down to 15 seconds. Repeat this workout for 4 rounds. Rest about a minute if needed in between rounds.
Recovery:
Metabolic training may not be appropriate for everyone and it is not something that should used if you have not been exercising. This type of training is hard on the body so make sure you are recovering well in between sessions.
If you are short on time and do not want to add another day to your workout schedule, add 10 minutes of metabolic training to the end of your current workout. Full metabolic workouts should only be done 4 times a week.
If your fat loss efforts need a boost give these workouts a try. Feel free to leave me your favorite exercises or even your favorite routine. Have a great weekend.
Stay Motivated,
