The Science Behind Metabolic Conditioning: How to Train Smarter, Not Just Harder

Metabolic Conditioning or MetCons are words you’re likely to see popping up around the fitness community but may not understand what they mean. You can understand it most simply as mixing the high intensity, aerobic aspect of running with the equipment and resistance aspect of weight training.

Metabolic Conditioning can help to improve our aerobic and anaerobic fitness, our muscular endurance and strength. It can also be a lot more engaging and fun than other exercise types. It has strong links to sports such as Crossfit and HYROX.

The idea of a MetCon is to cycle through different strength or cardio movements in a sequence and with a structure that will keep you on track and push you to your limits. The weights used are usually moderate but this will vary depending on the workout type, duration and focus.

There are lots of different formats used in MetCon sessions but here is a brief overview of some of the most common and popular.

1. For Time. This is when you will have a circuit of exercises set out with specified reps and rounds and your aim is to complete them as fast as possible (known as ‘for time’). You rest as required and self direct the speed which you move, usually dictated on fatigue. These can be done as all out sprint sessions when they’re shorter or be more tactical if they’re longer.
2. AMRAP. This stands for As Many Rounds As Possible. The format here would be again a set circuit of exercises and reps but instead of a specific number of rounds you are allocated a time cap. The aim is then to complete the circuit as many times as possible in that time frame.
3. EMOM. This stands fir Every Minute On the Minute. Here you will be given either one or multiple exercises and be told the specific reps to complete and usually a capped number of rounds or time limit. Your aim is to complete the allotted reps at the top of every minute and use the remaining time from the minute to rest.

A common question is ‘who is Metabolic Training for?’ and the answer is definitely not objective. In my opinion beginners to the gym/exercise should start with at least a solid base in either strength training or cardio, ideally a little of both. To perform MetCons effectively you need to have some strength and strong form on the movements in order to stay injury free, especially when fatigue starts to become a factor. Metabolic Training is great however for those looking to build strength, endurance, burn fat and improve general health. It hits all the energy systems, has movements for all muscle groups, burns calories by raising the heart rate through muscular demands and also increases metabolic rate after working out through requiring muscle repair. It is also highly addictive and great fun once you get into it as the endorphins kick in and the adrenaline is pumping.

Overall Metabolic Training is fantastic and a brilliant way to workout, the workouts can be done bodyweight, with a single piece of equipment or with multiple. There is also a strong community of people who do this kind of exercise.

Give it a go and let us know how you find it!