Metabolic conditioning (MetCon) is a special combination of cardio and strength workouts. It’s not the long, slow cardio we’ve spent the last 20 years doing, nor is it the boring old straight-set strength training workouts, either.
What is a metabolic conditioning workout?
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.
Is metabolic conditioning the same as HIIT?
Metabolic conditioning is more than just high intensity interval training (HIIT). A well designed, thought out, and executed conditioning program will provide the proper stimulus for the client that will reset their metabolism, allowing for better overall fat utilization, and ultimately better fat loss.
How many calories burned metabolic conditioning?
Fitness Camp: Fat-Burning Workouts. “The calorie burn during a 30-minute Metabolic Conditioning workout can easily add up to 500 calories. It also increases your metabolic rate between 10 to 25 percent for up to 48 hours after your workout.” In fact, research has shown a rise in metabolic rate for up to 72 hours.
Is conditioning the same as cardio?
Conditioning is sort of like a sub-category of cardio because it raises your heart rate, but it can also be a hybrid of both cardio AND strength training because it can involve weights. It refers to exercise that requires you to train at high-intensity for short bursts of time.
What is the difference between circuit and HIIT training?
HIIT was initially designed to be performed for aerobic modalities, but can also be done utilizing body weight or resistance exercises. The most important difference between circuit training and HIIT is that HIIT is done at a maximum effort. … The higher the intensity the shorter the exercise time.
Do metabolic exercises work?
Research shows that full body metabolic workouts will produce more growth hormone so you build more muscle. You’ve got to work out in a way that boosts your level of HGH production naturally—making the muscle-building process faster and more efficient.
Is metcon better than HIIT?
THE BENEFITS OF METCON
MetCons are also useful for fat loss. … Like HIIT, the fat-loss magic of MetCon lies in its intensity: “You’re asking your body to work at near-max effort the entire time,” Donavanik says, “So your calorie burn during the workout will be high.”
How do you do metabolic training?
Metabolic Resistance Training Workout Example: Circuit Training
- 30 seconds of bicep curls. …
- 15 seconds of rest (if needed)
- 30 seconds of tricep kickbacks (with weights) …
- 15 seconds or rest (if needed)
- 30 seconds of pushups. …
- 15 seconds of rest: (if needed)
- 30 seconds of jump squats. …
- 15 seconds of rest (if needed)
How do you create a metabolic conditioning workout?
Do 1 to 3 rounds of the following circuit with little to no rest between exercises.
- Jump squats – 10 reps.
- Push-ups – 10 reps.
- Walking lunges – 20 total steps.
- Inverted rows – 10 reps.
- Calf jumps – 10 reps.
- Bicycle crunch or leg lifts – 20 reps.
How can I kick start my metabolism at 50?
How can I boost my metabolism?
- Strength training. In the past, it was all cardio, cardio, cardio. …
- Eat breakfast. It fuels your body for your whole day. …
- Eat more lean protein, like fish, chicken, eggs and even tofu. That fills you for the day and helps you build muscle mass, and in turn, boosts your metabolism.
How do I reset my metabolism?
10 Easy Ways to Boost Your Metabolism (Backed by Science)
- Eat Plenty of Protein at Every Meal. Eating food can increase your metabolism for a few hours. …
- Drink More Cold Water. …
- Do a High-Intensity Workout. …
- Lift Heavy Things. …
- Stand up More. …
- Drink Green Tea or Oolong Tea. …
- Eat Spicy Foods. …
- Get a Good Night’s Sleep.
What should your basal metabolic rate be?
Basal metabolic rate accounts for about 60%-75% of total calories burned each day. Increase muscle mass to burn more calories. Activity thermogenesis: (non-exercise movement and exercise) accounts for about 15%-30% of total calories burned each day. Increase daily movement to burn more calories.
Are Push Ups strength or cardio?
The benefits of daily pushups include improved muscle mass and cardiovascular health. Pushups are a type of strength building exercise. Though they mainly activate muscles in the arms and shoulders, they also engage muscles in the core and legs.
Does conditioning build muscle?
Strength conditioning will allow you to increase muscle strength, power and speed and helps you to change your appearance by creating fat loss, which ultimately changes the appearance of your muscles. It is also very easy to design a routine that focuses on your particular conditioning goals.
What is the conditioning phase of exercise?
Body conditioning exercises target your whole body, using lots of different muscles to strengthen, shape, and tone your body. They may combine several types of exercise, such as flexibility, strength, and resistance training.