Metabolic conditioning, or MetCon, is a type of training method that is aimed at improving your energy levels, performance, fat burning and endurance. The exercises that are used in metabolic conditioning are typically high-intensity and increase your heart rate, breathing and body temperature.
Metabolic conditioning can also lead to increased muscle strength, more lean mass and better overall cardiovascular capacity,. It works the body as a whole using exercises that are performed for specific time intervals at a set intensity.
Before starting metabolic conditionning for the first time, you should speak to your doctor assess your physical and cardiac status, as the exercises are high intensity and require immense cardiac and respiratory effort. Ideally, your MetCon workouts should be guided by a personal trainer to ensure exercises are performed correctly, using the right body mechanics, to reduce the risk for injuries like sprains or pulled muscles.
Health benefits
The main health benefits of metabolic condition are:
- Burning more calories
- Losing weight
- Gaining lean muscle mass
- Strengthening muscles
- Increasing muscular endurance
- Toning muscles
- Improving posture
Metabolic conditioning can also improve your cardiovascular health by increasing heart rate and breathing, improving stamina and optimizing your cardiorespiratory capacity.
How to perform
Metabolic conditioning should be performed with a personal trainer who can provide recommendations of the exercises and intensity needed to achieve your health goals. Ideally, exercises should be done at moderate to high intensity, in short intervals with small rest periods.
Typically, metabolic conditioning workous can last for 20 to 30 minutes and can be done using different techniques including:
- EMOM training, also called "every minute on the minute" training, is done by counting down from 60 seconds, performing one exercise for a set number of repetitions, and using the remaining time to rest (e.g. countdown from 60 seconds and perform 15 burpees. If you complete them in 20 seconds, you have 40 seconds of rest before repeating again).
- AMRAP training, also called “as many rounds/reps as possible,” is done by performing as many rounds or reps as possible in a set amount of time. (e.g. for 30 seconds, perform as many pushups as possible).
- Circuit training is done by performing a high-intensity exercises for 20 seconds, with 10 seconds of rest, and switching to another exercise for 20 seconds, followed by 10 seconds of rest, for a total of 4 to 8 different exercises).
Before starting metabolic conditioning, it is important to warm up, as this can be beneficial for improving performance and circulation as well as prevent injuries. Stretching after a workout is equally important for reducing stiffness, preventing cramping and improving flexibility.
Metabolic conditioning vs time under tension training?
Both metabolic conditioning and time under tension (TUT) training can both help to improve stamina and muscle hypertrophy. However, metabolic conditioning works by changing the way metabolism works on a cellular level, by requiring intense exercises in shorter intervals of time. It usually involves more repetitions done with lighter loads.
TUT training, on the other hand, works the muscles in a more mechanical way, acting directly on the muscle fibers. It requires the use of greater loads, and exercises are performed over longer intervals and with fewer repetitions.