The fitness industry has recently focussed on ‘Hardcore’ workouts, with many classes promoting cross training in which different types of exercise are used in the same workout. While this helps to forge a fitter, leaner body, there is more to it and Metabolic Conditioning or MetCon as it’s known in the industry is now the most results-driven approach.
What is MetCon training?
In a scientific nutshell, it’s a workout technique that optimises energy production in each cell of your body. It helps you burn fat faster, while building muscle and stamina more efficiently than in any other workout using the classic, single-focus approach to training.
The specific exercises included within the workout are not particularly relevant. What defines MetCon training is how you put the exercises together, how long you perform them, and how long (or short) you rest before starting again. Some of the most common types of MetCon training are:
- High Intensity Interval Training – such as sprinting.
- Circuit training – three or more exercise movements back-to-back with only a short rest periods at the end of the circuit.
- Pairings – in which you jump quickly from one exercise to another and repeat within a fixed time period, with no rest.
How does it work?
Nothing rips fat from your body like MetCon and, used correctly, it can increase endurance, body condition and lean muscle gain. The secret to its success is in its three rules:
- Hard intensity (eg compound weight training intervals).
- Short time to complete the workout (eg 20 minutes).
- Regular rest – frequent but short (eg rest every three minutes for 60 seconds).
Working within these guidelines optimises the use of your cells’ energy systems in a specific order – the dynamite phase (first 20 seconds of activity), the nitro phase (next 2 to 2 ½ minutes of activity) and the diesel phase (after 2 ½ minutes of activity).
Trainers often tell you to exercise in the ‘diesel phase’ or the ‘fat burning zone’, but the issue with working solely in this energy system is that it takes considerably longer to burn energy (calories), and ‘the burn’ only takes place while you are performing the exercises.
MetCon forces your body to work in all three zones which means you are pushing your body to its limits and will continue to burn energy (calories) at a high rate even after you finish exercising – much of this extra energy comes from your body’s fat stores.
Research shows that after a bout of MetCon training, your body’s oxygen demand is higher, often for days. This is because your body is demanding extra oxygen to cope with your increased metabolic rate. All of this means your body is burning excess fat.
Hybrid MetCon? One could even go in for hybrid Metabolic Conditioning (MetCon) training session. Here, essentially, a compound weight training circuit with high intensity cardio intervals, using boxing and body weight exercises (known as plyometrics), are spliced together using only short rest/recovery periods.
Here one could abolish the need to count reps and sets, instead using time intervals to structure the training. Each session lasts for 45 minutes, allowing 15 minutes for stretching at the end.
Time intervals mean you don’t have to worry about falling behind or waiting for others to finish. In a sense, you can go as hard as you want in the allotted time – you control the intensity and therefore how quickly you see results.
How does it work?
Personal trainers and instructors could limit such a class to eight people to ensure that each person receives individual attention and performs the exercises properly and safely. They also provide extra motivation to keep you on your toes. You select the weight level you want, according to how fit you are or the goal you want to achieve (lighter weights mean you can perform more repetitions in the allotted time interval for a sculpting effect; using heavier weights for fewer repetitions, leads to more muscle bulk).
How fit do I need to be?
Such a class works for everyone. It is designed so you work to your limits, not to the instructor’s, nor the person next to you. You select your weights (although instructors offer advice), you perform as many reps as you can in the allotted time, and that’s your workout.
You should get the most out of each workout so that no matter how fit you are when you start on this fitness regime, the outcome is always a stronger, fitter and healthier you!
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