Written By: Abhishek Behl (Accredited Exercise Scientist)
What is Metabolism?
Metabolism is simply the process of utilising food and drink, converted to energy to allow for daily function (de Nava & Raja, 2022).
People have this misconception about being genetically gifted with a “fast metabolism” even though this may be true to an extent, the key message that people tend to overlook or not know, is that the development of lean muscle allows for a boosted metabolism.
To add to this, with high lean muscle mass, more calories can be burned at rest which is referred to as ‘Resting Metabolic Rate’. Lean muscle development increases your body’s energy requirements both at rest and during physical activity, leading to a faster metabolism.
This makes it easier to maintain a healthy weight and can contribute to overall metabolic health.
What is Metabolic Conditioning?
Metabolic conditioning, often abbreviated as “Metcon,” refers to a type of training designed to improve the efficiency and capacity of the body’s energy systems (Teta & Teta, 2011).
Metabolic conditioning involves doing exercises that get your heart pumping and your muscles working hard.
A Metcon workout is a combination of high-intensity intervals, compound exercises (exercises that use multiple muscle groups at once), and minimal rest periods.
The key is to keep the intensity high and the rest periods short.
This helps to rev up your metabolism, which means your body burns calories more efficiently, even after you’ve finished working out. Plus, it improves your cardiovascular endurance, making everyday activities easier and more enjoyable.
Benefits of Metabolic Conditioning:
Improved Cardiovascular Health
Regular MetCon workouts have been shown to enhance cardiovascular fitness. High-intensity interval training (HIIT), a core component of MetCon, has been extensively studied for its cardiovascular benefits.
Studies have demonstrated that high-intensity interval training (HIIT) significantly improves cardiovascular health markers such as VO2 max and heart rate recovery (Helgerud et al., 2007; Gibala et al., 2012) making it beneficial for individuals with heart disease and hypertension (Weston et al., 2014).
MetCon workouts, particularly HIIT, have been shown to amplify insulin sensitivity and glycemic control in individuals with type 2 diabetes.
HIIT can lead to better blood sugar regulation and metabolic health, making it an effective intervention for managing diabetes (Little et al., 2011).
Increased Calorie Burn and Fat Loss
MetCon’s high-intensity nature leads to elevated calorie expenditure during and after workouts, contributing to fat loss.
HIIT has been found to elicit greater post-exercise energy expenditure compared to moderate-intensity continuous exercise (Boutcher, 2011).
This post-exercise calorie burn, known as excess post-exercise oxygen consumption (EPOC), persists for hours after the workout, promoting fat oxidation and weight loss (Schuenke et al., 2002).
MetCon workouts are effective for weight management and fat loss. HIIT, in particular, has been shown to reduce body fat percentage and abdominal fat mass, making it beneficial for individuals with weight management issues (Trapp et al., 2008).
Enhanced Strength and Muscle Tone
MetCon workouts often incorporate strength training exercises, promoting muscle growth and strength development.
Research has shown that combining HIIT with resistance training leads to significant improvements in muscular strength, hypertrophy, and power output (Murawska-Ciałowicz et al., 2015; Ramos et al., 2015).
These adaptations contribute to better overall functional fitness and a more toned physique.
Improved Endurance
MetCon training enhances both aerobic and anaerobic endurance. HIIT has been shown to improve VO2 max, lactate threshold, and time to exhaustion, indicating improvements in both aerobic and anaerobic performance capacities (Helgerud et al., 2007; Weston et al., 2014).
These endurance gains translate to better performance in various physical activities and sports.
Time Efficiency
MetCon workouts are typically short in duration but yield significant fitness benefits. Research has consistently demonstrated that HIIT produces similar or greater improvements in cardiovascular fitness compared to traditional moderate-intensity continuous training, despite shorter time commitments (Gillen & Gibala, 2014; Milanović et al., 2015).
This makes MetCon an ideal choice for individuals with busy schedules seeking efficient yet effective workouts.
Rest Periods during Metabolic Conditioning Workouts
Rest periods in MetCon workouts are essential for optimizing muscle recovery, energy system function, and metabolic adaptations.
Short rest periods allow for partial muscle recovery between intervals, maintaining performance quality throughout the workout.
They also promote fat metabolism and calorie expenditure, contributing to fat loss and improved fitness. By challenging the cardiovascular system and elevating EPOC, MetCon workouts with short rest periods enhance cardiovascular endurance and overall metabolic health (Gist et al., 2014).
So be sure to book in with one of our Accredited Exercise Physiologists in Balwyn who will help you achieve your health and fitness goals. Call us today on 9857 3007, or alternatively, you can use our contact us form or send through an email and get started!
References:
Boutcher, S. H. (2011). High-intensity intermittent exercise and fat loss. Journal of Obesity, 2011.
Gibala, M. J., Little, J. P., MacDonald, M. J., & Hawley, J. A. (2012). Physiological adaptations to low‐volume, high‐intensity interval training in health and disease. The Journal of Physiology, 590(5), 1077-1084.
Gillen, J. B., & Gibala, M. J. (2014). Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness? Applied Physiology, Nutrition, and Metabolism, 39(3), 409-412.
Helgerud, J., Høydal, K., Wang, E., Karlsen, T., Berg, P., Bjerkaas, M., … & Hoff, J. (2007). Aerobic high-intensity intervals improve VO2max more than moderate training. Medicine and Science in Sports and Exercise, 39(4), 665-671.
Little, J. P., Gillen, J. B., Percival, M. E., Safdar, A., Tarnopolsky, M. A., Punthakee, Z., … & Gibala, M. J. (2011). Low-volume high-intensity interval training reduces hyperglycemia and increases muscle mitochondrial capacity in patients with type 2 diabetes. Journal of Applied Physiology, 111(6), 1554-1560.
Milanović, Z., Sporiš, G., & Weston, M. (2015). Effectiveness of high-intensity interval training (HIT) and continuous endurance training for VO2max improvements: a systematic review and meta-analysis of controlled trials. Sports Medicine, 45(10), 1469-1481.
Murawska-Ciałowicz, E., Wojna, J., Zuwala-Jagiello, J., & CrossFit. (2015). High-intensity functional training (HIFT) – description of activities and the training methods applied in CrossFit. Journal of Education, Health and Sport, 5(9), 257-280.
Ramos, J. S., Dalleck, L. C., Tjonna, A. E., Beetham, K. S., & Coombes, J. S. (2015). The impact of high-intensity interval training versus moderate-intensity continuous training on vascular function: a systematic review and meta-analysis. Sports Medicine, 45(5), 679-692.
Schuenke, M. D., Mikat, R. P., & McBride, J. M. (2002). Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. European Journal of Applied Physiology, 86(5), 411-417.
Teta, J., & Teta, K. (2011). Exercise is medicine: metabolic conditioning. International Journal of Human Performance and Rehabilitation, 2(2), 211-217.
Tjønna, A. E., Lee, S. J., Rognmo, Ø., Stølen, T. O., Bye, A., Haram, P. M., … & Wisløff, U. (2008). Aerobic interval training versus continuous moderate exercise as a treatment for the metabolic syndrome: a pilot study. Circulation, 118(4), 346-354.
Trapp, E. G., Chisholm, D. J., Freund, J., & Boutcher, S. H. (2008). The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International Journal of Obesity, 32(4), 684-691.
Weston, K. S., Wisløff, U., & Coombes, J. S. (2014). High-intensity interval training in patients with lifestyle-induced cardiometabolic disease: a systematic review and meta-analysis. British Journal of Sports Medicine, 48(16), 1227-1234.