Metabolic Conditioning Defined

While there isn't a "text book" definition of metabolic conditioning, it still remains one of the most popular training methods used in the fitness industry today. With the insurgence of facilities like Crossfit and Mountain Athlete, more exercisers are beginning to implement this style of training into their regimen. Because of this, there are two questions that should be addressed. What is metabolic conditioning exactly? And why is it so beneficial?

In a nutshell, metabolic conditioning is an intense circuit workout using a combination of strength training exercises and anaerobic conditioning drills. Workouts are usually timed and circuits generally consist of four to ten exercises done in one to three sets/rounds. The goal of a metabolic workout is to complete it as quickly as possible while staying around your anaerobic threshold for maximal challenge and energy expenditure.

As far as program design...the sky is the limit! Olympic lifts like barbell squats, deadlifts, and hang cleans are often used for the strength component due to their compound movement and high energy demand. However, many other styles of multi-joint exercises can be used and are just as effective. Body weight exercises like push ups, pull ups, and burpees are great, as well as kettlebell, dumbbell, and sandbag complexes.

Like the strength component, numerous options are available for the conditioning drills. Bouts usually last between one to three minutes near maximal intensity. Options include, a 400-800 meter sprint, a 500-1000 meters row on a concept II ergometer, 300 yard shuttle, suicides....(sounds like a recipe for fun to me!) In addition, power endurance exercises like box jumps, medicine ball slams, are popular choices too.

The only limit is your imagination!

Even better, the benefits of metabolic conditioning are endless because almost every facet of strength and conditioning is improved. This would include, increases in strength & cardiovascular endurance, power, speed, and metabolism.

A study by The European Applied Journal of Physiology showed metabolism to be in an elevated state for up to 16 hours following intense resistance exercise. A major contributing factor to this elevated state is due to the body's high demand for oxygen post exercise, otherwise known as EPOC (Excess Post-Exercise Oxygen Consumption). After intense exercise, there as an increase in lactic acid, an elevated body temperature, an elevation in breathing and heart rate, resynthesis of phosphocreatine in the muscles and elevated hormone levels. In order to restore equilibrium within the body, higher amounts of oxygen are required. Enough science Jason what does this all mean? Basically not only do you burn a ton of calories during your workout, but post-workout as well.

While this isn't an all inclusive list of the benefits and physiology of metabolic conditioning, it should convince you that it's an effective method of training!

Now that we've laid a foundation of the what and why of metabolic conditioning. Next post will provide guidelines to your metabolic workout. I will forewarn you...it's not for beginners and definitely not for the faint of heart!

Please stay tuned.....