Metabolic Conditioning

Metabolic training is performing compound exercises with little rest in between exercises so that you maximize calorie burn and increase metabolic rate during and after your workout. I know we are all looking to burn more calories with our workouts so metabolic conditioning is a very effective way to keep calories burning. When you are performing a metabolic workout, your goal should be to burn as many calories as possible. This type of workout is not for people trying to put on muscle size or strength. Instead you should be focusing on burning fat, losing weight, and toning up.

Metabolic conditioning is not just doing cardiovascular or resistance training, you are doing both. You are not trying to isolate any body part, you are trying to use all the muscles of the body while performing exercises. This means we need to be doing compound exercises that use larger muscle groups like burpees, squat jumps, mountain climbers, kettle bell swings, and pull ups. Here is an example workout:

Type of Exercise

Time

Dumbbell Walking Lunges

1 Minute

Dumbbell Squat W/ Shoulder press

1 Minute

Mountain Climbers

1 Minute

 

In between each exercise take a 15-30 second rest break. Repeat for 4 more sets and take a 2 minute break in between each set.

If you are looking for a more advanced workout, try this one:

Type of Exercise

Time

Squat Thrust

1 Minute

Burpee

1 Minute

Kettlebell Swings

1 Minute

Plank Jacks

1 Minute

 

For the advanced workout, only use the rest periods in between exercises if necessary. If you do use rest periods, try to keep them to 15 seconds. Repeat this circuit for 4 sets. Rest about a minute in between each set.

I would do these type of workouts at least 2xwk and no more than 4xwk. Keeping it under 4xwk will lower risk of injury and keeping you on track towards your goals. If you are new to exercise and just starting out, I do not recommend metabolic training. I would make sure you have at least 2 – 3 months of training (weights & cardio) before I would start to attempt theses style of workouts.

If you are looking to increase that fat loss, try metabolic conditioning to get you towards your goals. Feel free to leave me your favorite exercises or even your favorite metabolic routine below.

 

*New exercisers should seek out a health professional to go over guidelines for intensity and duration of exercise. It is also recommended that you get clearance from your doctor before starting up your exercise program.*

Call Fitness Together (330-702-1311) to set up your free fitness/nutrition assessment.

 

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Posted by on February 5, 2013. Filed under Exercise. You can follow any responses to this entry through the RSS 2.0. You can leave a response or trackback to this entry

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