Metabolic Workout

Just what exactly is that?  Metabolic Conditioning Workout (MetCon) is a hot term used in our industry right now.  It can be executed several different ways but should incorporate these components.

• Multi-energy pathway utilization (See below for explanation)
• Multi-joint or compound exercises
• High intensity
• Limited rest

Metabolic refers how the body processes food into fuel allowing the muscles to perform.  When engaging in metabolic conditioning, you improve the muscles ability to use energy stores by improving their efficiency through a variety of metabolic pathways.  First, the energy for all physical activity comes from the conversion of high energy phosphates (ATP) to lower energy phosphates.  Since our muscles don't store much ATP we must constantly resynthesize it. The production can be achieved by using a coordinated response  of all energy systems contributing at different degrees.  You utilize three different systems in your body.  See chart below to learn about each system.

Energy Systems-Lisa Mathews

Phosphagen SystemAn effective workout for this system is short, very fast sprints on the treadmill or bike lasting 5–15 seconds with 3–5 minutes of rest between each. The long rest periods allow for complete replenishment of creatine phosphate in the muscles so it can be reused for the next interval.·         2 sets of 8 x 5 seconds at close to top speed with 3:00 passive rest and 5:00 rest between sets
·         5 x 10 seconds at close to top speed with 3:00–4:00 passive rest
GlycolysisThis system can be trained using fast intervals lasting 30 seconds to 2 minutes with an active-recovery period twice as long as the work period (1:2 work-to-rest ratio).·         8–10 x 30 seconds fast with 1:00 active recovery
·         4 x 1:30 fast with 3:00 active recovery
Aerobic SystemWhile the phosphagen system and glycolysis are best trained with intervals, because those metabolic systems are emphasized only during high-intensity activities, the aerobic system can be trained with both continuous exercise and intervals.·         60 minutes at 70%–75% maximum heart rate
·         15- to 20-minute tempo workout at lactate threshold intensity (about 80%–85% maximum heart rate)
·         5 x 3:00 at 95%–100% maximum heart rate with 3:00 active recoveryInformation provided by Jason Karp PhD, Idea Author/Presenter

I want to give you an example of a metabolic workout.  You can perform all of these exercises for 30 seconds and repeat these exercises for 4-6 rounds.  You will be utilizing both cardiovascular and strength components.  Remember that these types of exercise routines are not to be performed every day.  Work hard during your workout but be smart too.  

Good luck with these exercises.

• Plie' squat with Bicep curl 4X/ tuck in weights and jump up 4X (See Video Below)
• Deep Lunge with 4 rows/Hold deep front lunge and pull in back leg 4X (See Video Below)
• Burpee/Overhead press 2-4X (See Video Below)
• Walking Push Ups (See Video Below

REPEAT 4-6 X.  Keep your rests short between rounds. Videos were filmed for Tabata intervals but can be also used for your metabolic burn.  Thanks to Nick Allen for his help.

If you have any questions, please email me LisaMathews@comcast.net.