You may have heard of it before, but what is metabolic conditioning? The term has been around for decades, but only recently made its way from the world of elite athletes to everyday gyms. It refers to specific exercises designed to consume the maximum number of calories in a specific time, so it can help you get the most out of a training session. When done correctly, it can increase lean muscle mass, improve the efficiency of energy pathways in your body, and help you lose weight faster.
To help you understand everything you need to know about this form of training, we spoke with an exercise physiologist and reviewed the latest research.
What is metabolic conditioning?
Metabolic conditioning (also called MetCon or metabolic training) focuses on increasing the body’s supply and storage of energy during physical activity.
Our bodies produce energy to fuel physical activity through three different biochemical responses in the body:
- Immediate Response (Phosphagen pathway): This provides enough fuel to propel the body through high-power activities for less than 30 seconds.
- Intermediate response (glycolytic pathway): This fuels moderate exercise lasting up to 4 minutes.
- Long-term response (oxidative pathway): It provides us with enough energy to perform a low-power activity for several minutes.
Metabolic conditioning focuses on the immediate and intermediate pathways, known as anaerobic exercises. These do not require oxygen to generate power. However, they are of too high an intensity for the body to sustain for more than a few minutes. But by crafting a smart training program, you can take advantage of these pathways and make your training more efficient.
Speaking with Live Science, exercise physiologist and noom (opens in a new tab)Coach Hope Choplin said. “In its simplest terms, metabolic conditioning is simply a pattern of work versus rest periods that is used to elicit a response that increases the efficiency of any one of these energy systems. The workouts use exercise to impact the body’s immediate and intermediate energy supply pathways, relying on a specific time interval and intensity to help the body use energy more efficiently.”
Choplin is an ACSM-certified clinical exercise physiologist who has extensive experience. Based in the UK, he has over ten years experience creating group exercise programs for people with heart and peripheral arterial disease. He also has a background in corporate wellness and currently works as a health coach at noom (opens in a new tab).
What is the purpose of metabolic conditioning?
“The main purpose of metabolic conditioning is to help your body become better at producing adenosine triphosphate (ATP). This is the molecule that transports energy throughout the body,” says Choplin. “In general, moderate and high intensity workouts target these energy systems and improve their efficiency.”
Metabolic conditioning can also prepare the body to react more quickly during physical activity.
For example, a 2017 study of male soccer players published in the International Journal of Sports Science and Coaching (opens in a new tab) found that conditioning drills resulted in players being able to jump higher, run repeatedly, change direction with the ball, and improve their kick. The researchers concluded that conditioning improved the players’ performance during high-speed soccer-related tasks.
Is metabolic conditioning the same as HIIT?
HIIT stands for High Intensity Interval Training. Although the two approaches are very similar, metabolic conditioning forces the body to push itself to the limit. HIIT exercises, on the other hand, aim to use around 80% of the body’s energy.
The rest periods in between are also different. While HIIT exercises use longer or shorter rest periods depending on the exercises, MetCon rest periods are typically short, around 10-20 seconds.
When it comes to exercises used in HIIT and metabolic conditioning, HIIT workouts focus on cardio, for example running on one of the best treadmills (opens in a new tab) — and exercises that use body weight for resistance. Metabolic conditioning exercises are more likely to encourage the use of weights.
Pros and cons of metabolic training
There are many benefits to metabolic conditioning. It’s an efficient use of time, improves your body’s ability to react quickly in sporting settings, and can increase the number of calories you burn during and after a gym session. It also increases lean muscle mass and reduces body fat, according to this 2018 study published in plus one (opens in a new tab).
However, there are also some drawbacks to the exercise regimen. It could increase the risk of injury, since it requires you to move quickly with weights, and it’s not suitable for everyone (like pregnant people or people with complicated heart problems).
Pinning down the “best” routine is also quite tricky, as the exercise regimen needs to be tailored to individuals and their fitness levels.
“If you’re not sure what you’re doing or how to create a routine, this may be a good time to seek advice from a coach,” advises Choplin.
Is it good for weight loss?
The particular benefit of metabolic conditioning is that it increases the body’s metabolism and continues to increase it long after exercise. This results in a higher calorie burn after exercise than many other physical activities, extending the period in which the body burns fat.
“MetCon workouts can burn tons of calories fast,” says Choplin. “These workouts have been shown to burn calories, as well as being effective in increasing muscle mass and decreasing body fat, positively altering body composition.”
Many trainers and athletes report a reduction in body fat and studies seem to back this up. For example, a study published in plus one (opens in a new tab) in which researchers put participants through a 16-week HIFT (high-intensity functional training) program similar to CrossFit, they found that all who participated had reduced body fat and increased lean muscle mass, with some losing as much as a 12.4% of your body fat.
Metabolic conditioning training for beginners.
If you’re looking to include a metabolic conditioning workout into your exercise routine but aren’t sure where to start, here’s a great short Choplin workout that requires no equipment. “Always start with a few minutes of warm-up before any workout, such as jogging in place, jumping jacks, or torso twists,” advises Choplin.
During the next workout, spend 20 seconds on each activity, followed by 10 seconds off.
Circuit 1
Side shuffle with touch on the ground: Engaging your core and keeping your body low in a light squat, shuffle your feet from side to side, touching the ground on each side.
squats: With your feet hip-width apart, bend your knees and extend your buttocks back as if sitting in a chair; then rise fully to standing.
Repeat these two exercises in a circuit for four rounds (remembering the 10-second rest), then take a 60-second rest.
Circuit 2
Power suppliers: Jumping your feet in and out as in normal jumping jacks, alternate between pushing your hands forward and up.
Run and hold: Bring one knee at a time to your chest (think high knees), but balance on one foot after each rep for a “run, run, hold” pattern.
Repeat these two exercises in a circuit for four rounds (remembering the 10-second rest), then take a 60-second rest.
Circuit 3
The climbers: In plank position, bring alternate knees to chest in a “running” motion.
push-ups/modified push-ups: Slowly lower your chest toward the floor, keeping your body straight in a plank position. Push up to return to start. For the modification, keep your knees on the ground.
Repeat these two exercises in a circuit for four rounds (remembering the 10-second rest), then cool down and stretch.
This article is not intended to offer medical advice, and readers should consult their physician or health care professional before adopting any diet or exercise regimen.
