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What is Metabolic Conditioning and How Do I Do It?

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October 22, 2015

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Blog, Exercise

Metabolic conditioning (MetCon) is a method of training, or type of workout, designed to provide a high calorie burn during and after your workout.  These are typically vigorous, high intensity circuit-type workouts that often involve challenging total body, compound (multi-joint) exercises and very short recovery intervals.  P90X, Insanity and CrossFit are examples of programs known for fast-paced cardio and strength exercises to build muscle, strength and endurance. Plenty of people do these programs to get lean and lose weight, and usually they are very challenging workouts.

MetCon targets the two major energy systems used in exercise.  Strength training often relies most on one type of energy system, ATP, which provides our immediate need for fuel.  Moderate cardio uses glycolysis to fuel our bodies over longer, slower exercise sessions.  By using high intensity, whole body movements with very short rest periods, both of these energy systems are targeted.

Do you have to workout until you drop to reap the benefits?  No.  You can start with your basic circuit – strength, cardio or a combination – training, and do the exercises with a short rest, or no rests, between exercises. You can start with 30 or more seconds between exercises and as your endurance improves, reduce the rests periods until you have none, except at the end of the circuit and before repeating.

I have a short, metabolic conditioning circuit for you to try and a video to show you how to execute the moves.  Do the circuit twice, resting only for 1 minute between circuits.  Do each exercise for 30 seconds except where noted.  You may use 1 dumbbell.

 

Narrow Stance Goblet Squat

Triple Pushups (20 secs decline, 20 secs close-grip, 20 secs normal)

Plank Kick-Throughs

Plank to Triceps Extension

Total Body Extensions

Rest 1 minute then repeat

Enjoy the workout and we’ll explore Metabolic Resistance (more focus on strength) Training in the future.

 

Source: http://exercise.about.com/od/exerciseglossaryterms/g/Metabolic-Conditioning.htm

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