Metabolic conditioning has been a term we have been using for over 20 years, more recently others have picked up on the term and you may also see it as metcon. This is used to describe an array of cardiovascular conditioning exercises.
The basis of most metabolic conditioning is to attempt to produce a maximum metabolic disturbance with minimal muscular disruption. However it is important to note for programming that some metabolic conditioning can create a greater muscular disruption than others and needs to be taken into consideration.
If you are looking at fat loss (sometimes wrongly referred to as weight loss) then the EPOC (Excess Post-Exercise Oxygen Consumption) effect maybe of interest to you. This is where a higher metabolic state is maintained for a longer period of time post training. It is important to note that the effect of EPOC on fat loss may be minimal according to research. Some would say you burn more calories however we know that calories are are scientific reference to heat produced by burning the food by using a “bomb calorimeter” that has absolutely nothing to do with energy production in the human body.
When people first come into one of our facilities, a common question we get asked is “where is all the “cardio” machines?” . Well, if you know our philosophy then you would be well aware of our stance on tradition gym machines including “cardio” equipment however there can be a place and time for some of these machines they should not dominate the facility.
Metabolic Conditioning (Aerobic) Adaptions
- Bigger left ventricle
- Efective respiration
- Increased capillaries
- Increased mitochondria
- Increased aerobic enzymes
The following are just some of these alternatives and these are just the tip of the iceberg. These can be performed as finishers (performed at the end of a standard training session) or as a stand alone workout.
Metabolic Conditioning Examples
Steady-Paced Training
- Walking & Hiking
- Loaded Walking & Hiking
- Jogging & Running
- Loaded Jogging & Running
- Cycle
- Rowing
- Jump Rope
Interval Training
- Running
- Sprints
- Tabata
- Sled Pushes & Pulls
- The Trainer
- Battle Ropes
- Tire Flips
- Sledge Hammer
- Farmers Walk & Carry
- Cycle Sprints
- Rowing
- Jump Rope
Circuit Training
- Strength Circuit
- Medicine Ball Power Circuit
- Mixed Circuit
- Finishers
- Complexes
- Combinations