METCON1 - Metabolic Conditioning For Faster Fat Loss

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Benefits of MetCon Workouts

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What Is Metabolic Conditioning (MetCon)?

Read PDF Weird! Series by Erin Frankel Online. What separates a Metcon style workout from others is how the energy is made and then how quickly it is expended to do the work required. Our body creates energy from food on the cellular level to fuel physical activity.

Metabolic Conditioning Circuit for Faster Fat Loss

Our cells then create energy and use it from molecules called ATP. The amount of energy and how it is created depends on the activity we perform, how long it is, and the intensity we use. Our bodies accommodate these calls for energy by changing how it produces this energy through three different main ways of energy production. This pathway is highly involved in things that require a High amount of energy and power. When we call on this pathway for energy it will only be able to provide energy for somewhere between 10 and 30 seconds before it is exhausted.

When we use this pathway we will require a pretty significant recovery period which is around minutes. This pathway power activities that last in duration for several minutes. To be exact this system can power activities from 30 seconds all the way up to 4 minutes. We use this system in things like mid-distance running intervals like m repeats, some weightlifting activities, and most portions of our workout for the first few minutes. Your bodies goes through a process call acidosis while in use of this process. Acidosis is a nut shell is when you feel the acidification of your muscles.

When you start to feel the burn in a portion of your workout there is a good chance your body is using this pathway to produce energy for you activity. It takes minutes to recover during this pathway before we are ready to go for another effort.

While in this pathway our body begins to call on our fat reserves to produce energy once the Glycogen in our muscles has been depleted. Do you realize that simply sitting at your desk is actually a form of metabolic conditioning? Right now, your body is metabolizing free fatty acids into ATP to fuel mitochondrial respiration.

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However, by sitting there you are not challenging your body to produce ATP rapidly, so there is no increase in energy expenditure or adaptation to a specific exercise intensity. Metabolic conditioning is often used to describe exercise programs utilizing the immediate and intermediate energy pathways, which can be achieved with a variety of different modes of exercise. The type of exercise is not important; rather, the intensity and duration of an exercise is the determining factor influencing which energy pathway is called to action.

Metabolic Conditioning and why you should do it

Designing an exercise program is based on manipulating specific variables that affect the body's adaptation to an exercise stimulus. These include exercise selection, intensity, repetitions, sets, rest interval and time under tension. Simply changing one or two of the variables can involve different energy pathways and increase the metabolic demand. For example, when teaching an exercise program designed to help a new client develop core strength , the first couple of workouts could allow for to second rest intervals between each exercise.

If, in this example, you were to use bodyweight exercises, resting between each exercise would allow the long-term energy pathway mitochondrial respiration to be the dominant supply of ATP. However, removing the rest interval and having the client do a circuit would increase the work-rate and use the intermediate energy pathway glycolysis to fuel the muscular work. When using circuit-training, it is important to allow sufficient rest between entire circuits to allow a client to recover and prepare for the next circuit.

Metabolic conditioning does not have to mean gut-busting workouts that leave clients reaching for the trashcan.

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Challenging your clients to work a little harder and minimizing the rest intervals can create an effective metabolic demand and increase energy expenditure during a workout. Simply changing a couple of variables, such as using heavier resistance to increase the intensity, adding more repetitions or additional exercises to a circuit or doing more sets during a training session, can create an additional metabolic challenge for your clients. Take your favorite total-body exercise program or use a favorite piece of equipment such as a TRX Suspension Trainer and make it more metabolically challenging for your client by progressing from incorporating rest intervals between each exercise to doing all exercises back-to-back in a circuit format.

Just be sure your client doesn't have any existing health issues before increasing the intensity of an exercise program to make it more demanding.


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Then start having fun manipulating the variables and watching your clients sweat! Sign up to receive relevant, science-based health and fitness information and other resources.