Heard about less is more? That is exactly the expertise of metabolic conditioning, it focuses on burning more calories in a specific duration of time. For anyone who is into sports or physically engaging jobs, this must be a common term but these trainings can now be included for beginners to lose weight as well.
Metabolic conditioning helps you to maximise your calorie burn during and after exercise by utilising the energy pathways. From moderate to high-intensity workouts, metabolic conditioning for fat loss oscillates between a clever balance of exercise and rest. ATP (adenosine triphosphate), the molecule that serves the energy demands of the body is highly required for metabolic conditioning. During high-intensity workouts, ATP stands loyal to fuel energy to muscles.
Here are a few benefits of metabolic conditioning that make it totally worth a try -
Burns calories quicker - Within minutes of intense exercising, your body begins to crunch down calories leading to rapid weight loss.
Saves time - These exercises sufficiently fit themselves in 20 minutes making it easier to schedule them in your busy routine.
Increases lean body mass - Building muscle and reducing fat leads to increased energy expenditure because muscle is metabolically active. This gives a slim tone to the body.
Promotes afterburn - Even after you’re done working out, your body continues to burn calories, adding to the numbers burnt during exercise. Afterall, don’t we all enjoy the extra benefits of our efforts?
Respects diversity - You can mix and match exercise routines and add in weights like dumbbells as well. It depends on what works for you and what you prefer doing.
Prevents workout plateau - Metabolism conditioning for fat loss always poses a competitive challenge to conquer, hence preventing workout plateaus and boredom.
Improves cardiovascular fitness and hormonal health - Endurance, stamina, heart and hormonal health are intact with these exercises.
As a beginner, here are a few things you should keep in consideration when you’re preparing for your earliest metcon workouts -
Type of exercises - This depends on if you exercise at your home or at a gym or if you do it with or without equipment. It majorly depends on what garners you the benefits of metabolic conditioning, what challenges you and what you enjoy doing.
Intensity - Once you pick the exercises, it is crucial how you set them in a routine and how many seconds do you give to rest after every exercise. The number of sets and reps that you finalise matters here.
Time - Is it 10 minutes or would you give it 20 minutes? It depends on how much your planner allows you and what is suitable to your body. Anywhere between 10 to 30 minutes, you could set a timer though 20 minutes is a good one to stay consistent on.
Frequency - For a beginner, even 2 days in a week is a good place to start. Eventually, you can increase it to 3-4 days per week according to your stamina and requirements. Don’t exercise on consecutive days because your body needs time for recovery after an intense training session.
One of the types includes tactical metabolic conditioning for individuals in military, emergency services or law enforcement. These training sessions mimic the scenarios that these individuals encounter stretching their physical abilities and moulding them according to the demands of their jobs.
For sports players, workouts differ as per their specific expertise of sports. However, high-intensity interval training (HIIT), strength training and anaerobic threshold workouts are part of most of them.
For those wanting to do metabolic conditioning for fat loss, these techniques could come in handy -
Metabolic conditioning for fat loss takes place by making use of the three energy pathways that give fuel to our body.
When you immediately push your body for fast paced sprints, the phosphagen pathway provides you energy for the first few seconds. For shorter workouts that are of high-intensity, this pathway comes into action.
When you pursue circuit training or HIIT workout sessions, the glycolytic pathway comes into play. For exercises that are moderately intense and last up to 3-4 minutes, this pathway gives energy in the form of carbohydrates.
While cycling, jogging or doing low-intensity exercises, the oxidative pathway activates itself. It majorly uses energy in the form of fat and requires oxygen which the other two pathways don’t.
Metabolic conditioning stresses on phosphagen and glycolytic pathways because they instantly fuel our bodies for high-intensity exercises and because they are quick sources of energy and allow you to sustain high-intensity exercises. They also contribute to an increased EPOC (excess post-exercise oxygen consumption). While exercising we all fall short on oxygen and are usually huffing, this happens as a result of oxygen debt. The body then repays for this post workout and also indulges in ATP restoration and tissue repair, all of which requires energy and leads to calorie loss.
Benefits of metabolic conditioning can be well achieved if you stick to these tips -
Backing up a good metabolism and caloric burn, metabolic conditioning for fat loss is the best challenge to take. Make use of your energy pathways and lose your calories even after the workout. With a range of benefits and techniques, it trains your metabolism in action within a few minutes.
Every workout has a base level to start. Beginners can opt for metcon as long as they gradually increase the intensity of the exercises once the body is accustomed.
There aren’t any age restrictions for these workouts, however, one should keep their medical conditions, nutrition and fitness level in check before beginning.
Though majorly done to enhance the body's energy systems and weight loss, metcon can help with muscle building by weight training, engagement of various muscles and losing body fat.
One should have high protein intake, balancing it with carbohydrates and healthy fats. Hydration, pre and post-workout meal is a key consideration for metcon.
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