Find Your Fit: Metabolic Conditioning
We all have fitness goals. Whether it’s to build muscle, lean out, or just tone, when it comes to training, there is a lot of information to wade through. We want to help make the process easier with our series, Find Your Fit. Over the next few weeks, we will explore a different training style to help find the right workout style for your goals.
Our last article was focused on Low-Intensity Interval Training, this week we are focusing on Metabolic Conditioning.
This week we are exploring Metabolic Conditioning, known as MetCon. Metabolic Conditioning simply refers to structured patterns of work and rest periods to elicit a desired response from the body. This desired response is usually to maximize the efficiency of a particular energy system. MetCon exercises vary from moderate to high intensity, working the entire body. Metabolic Conditioning includes quick bursts of work where athletes are meant to work at their max effort. The goal is to improve aerobic and anaerobic systems.
Sounds a lot like HIIT Training, right? Well, HIIT is one type of MetCon workout, as well as AMRAP (as many rounds as possible), EMOM (every minute on the minute) and circuit training. MetCon training does not always have fixed rest periods. The workouts tend to be shorter and done at with more intensity. MetCon workouts can include include complex circuits, including kettlebells, rope slams, and medicine balls. The idea is to engage different muscle groups, for short spurts, that will keep your metabolism active and always anticipating what’s next. It also tends should focus on the full body in a session.
Benefits of MetCon
Maximum Workout In Minimum Time
Metabolic conditioning is meant to maximize the efficiency of your workout to perform better or help you reach your desired physique. The typical MetCon workout is about 20 minutes.
Two popular types of MetCon workouts are AMRAP (As Many Rounds As Possible) and EMOM (Every Minute on the Minute).
AMRAP - You perform as many reps of each exercise or rounds of several exercises as you can during a predetermined amount of time.
EMOM- You perform a pre-determined amount of reps of an exercise at the start of each minute. Once you’re done, you get the rest of the minute to rest before starting up again on the next minute.
Who should (and should not) focus on MetCon?
There’s really no limit on MetCon because the method is all about building workouts that are tailored to your goal. However, there is big benefit in MetCon training for runners,. It pushes runners beyond working in just one plane, linear, and helps build muscles key to improving performance.
Working at a high-intensity can lead to fatigue and technical breakdown. If you choose a MetCon workout, don’t sacrifice form for speed. Work at your fastest pace without compromising safety and form.
So, ready to give MetCon a try?
We got you! Try the workout below to get you revved up and ready to go.
A few good tips to remember with MetCon workouts are:
Rather than focusing on just intensity, focus on the timing of rest between each set of exercise.
·Use total body exercises with moderate load to focus on proper form throughout your session.
Ready to give these a try? Take a video and tag us at @_fitwithfinesse or #fitwithfinesse on Instagram.
