Metabolic conditioning or “metcon” for short is a style of training made popular in recent years by the CrossFit community – although the style of training itself is nothing new. The term describes short bouts of higher-intensity training designed to increase metabolic demand and increase energy usage.
What is metabolic conditioning training?
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.
Is metabolic conditioning the same as HIIT?
In summary, HIIT workouts are a form of metabolic conditioning, but not all metabolic conditioning workouts would fall in the HIIT category.
How does CrossFit improve metabolic conditioning?
Doing exercises quick and at high intensity such as kettlebell swings, box jumps, obstacle courses, etc. rather than constantly running miles on top of miles are great examples of this. Ultimately metabolic conditioning can be summed up by two points from a CrossFit perspective.
Is metabolic conditioning good for weight loss?
Research has repeatedly found that high intensity training like Metabolic Conditioning is far more effective than lower intensity forms of exercise for burning fat and improving cardiovascular fitness.
What is metabolic conditioning examples?
As such, weightlifting, interval training, and steady state running are technically all examples of metabolic conditioning—but let’s not get bogged down in technicalities. As mentioned previously, in today’s fitness culture, metcon is used to describe high intensity, cardio-focused workouts.
How do you create a metabolic conditioning workout?
Build Your Own MetCon
- Step One – Decide how long your workout will be. …
- Step Two – Pick two to four exercises to cycle through. …
- Step Three – Choose an AMRAP structure. …
- Step Four – Set your workout timer and go!
- 5 rounds for time.
- 5 Rounds for time.
- 15-minute AMRAP.
Is Tabata metabolic conditioning?
During HIIT workouts, you’re typically working at 80% of your max, and even higher during Tabata. But a metcon workout doesn’t require such high intensity to be considered metcon. In short, both HIIT and Tabata workouts are considered metcons, but not all metcons are considered HIIT or Tabata.
What is a good metabolic workout?
The best metabolic training exercises are strength training movements that target multiple muscle groups.
Exercises for metabolic training sets:
- Kettlebell Swings.
- Squat and Press.
- Dumbell Step-Ups.
- Mountain Climbers.
- Jump Squat.
- Wood Chopper.
How often should you do metabolic training?
Since metabolic resistance training is such an intense workout, it’s important to incorporate rest days in between. Aim to train two to three, non-consecutive days per week. Doing the exact same workout two or more days in a row prevents muscles from recovering and getting stronger.
Do HIIT workouts increase metabolism?
Several studies have demonstrated HIIT’s impressive ability to increase your metabolic rate for hours after exercise ( 10 , 11 , 12 ). Some researchers have even found that HIIT increases your metabolism after exercise more so than jogging or weight training ( 10 ).
What is metabolic conditioning protocols?
Metabolic conditioning describes exercises that vary from moderate to high intensity. Metcon exercise routines are intended to be completed in roughly 20 minutes and specifically use certain energy pathways. The goal of metabolic conditioning is to improve both the aerobic and anaerobic systems.
Why are Metcons good for CrossFit?
The go-to choice when it comes to CrossFit sneakers, Nike Metcon has unshakeable stability and ground-gripping traction, making these shoes ideal for any multidirectional movement. The Metcon’s revamped midsole rubber wraps up your arch for intense grip during rope climbs.
What is HIIT conditioning?
HIIT stands for High Intensity Interval Training, a style of workout that requires participants to perform exercises with as much effort as possible for short bursts, then rest for quick recovery periods.
Does metabolic resistance training build muscle?
Metabolic resistance training is one of the best, most intense strategies for building muscle, torching fat, and improving overall physical fitness… at the same time.
How many Metcons should you do in a week?
Pirri says that, generally, training five days a week (three on, one off, two on, one off) is advisable, including shorter metcons four to five times per week. “Each session should include a strength segment, with more emphasis on this.
Is metcon good for weight loss?
“Metcon is great for fat loss because of increased fat oxidation, reductions in appetite, and the increase in muscular adaptations and the subsequent increase in lean body mass,” says Wright. “In short, do metcon workouts and you’ll get lean.”
How many times a week do Crossfitters train?
The recommended schedule for a CrossFit athlete is 3 days ON and 1 day OFF to ensure an athlete is getting enough rest. “Personally, I take Thursdays and Sundays off every week to allow my body to recover and to rest,” he says.