What is: metabolic conditioning?
on some of my posts for workouts and finishers you'll see hashtags for #metabolicconditioning or #metcon (its abbreviation). and you may be wondering, what the heck is that?
well let me tell you!
the most simple definition is that metabolic conditioning is basically workouts that are structured around increasing the storage and delivery of energy for any activity. and what the heck does that even mean? WELL when you start exercising you are making your body more efficient in using energy (which is why you get faster and stronger, like, the workout you did from your very first workout would be much easier if you did it 6 months later). Metabolic conditioning are workouts designed to increase your strength and metabolism fast and efficiently; think HIIT (high intensity internal training) or CrossFit or circuit training. Metabolic conditioning is a lot of compound movements (squats, deadlifts, pushes, and presses) in a compact time frame with minimal rest periods. This not only increases your strength, but also your cardiovascular endurance!
and WHY should you be doing them?
to be honest, for all the reasons I talked about above!
want to get strong?
want to increase your cardio?
don't have a lot of time!?
now that I've answered every easy question, seriously, metabolic conditioning is a time efficient way to get it all done!
They're highly versatile exercises that can incorporate just about any piece (or no pieces) of equipment that you have. They can be just a few minutes or longer if you need/want.
would I do a metabolic conditioning workout for every single workout that I do?
Nope! They are usually pretty high intensity and will wear your muscles out and will make you sore, so you should definitely let your body rest and recover between high intensity sessions.
But it is a genuinely great type of workout to add into your training routine on a regular basis! Maybe add in a EMOM (every minute on the minute) or AMRAP (as many rounds/reps as possible) at the end of your training session to really push yourself at the end of a workout or maybe have a conditioning workout day!
And it depends on what your goals are too! Like, if you're training for a powerlifting meet... Maybe metcons won't be a regular occurrence in your regimine. And if you're specifically training for events, specify your equipment or the conditioning to that!
SO what are some metabolic conditioning workouts?
Any movement can be transformed into a metcon workout! It's all about rests and sets!
Try this one on for size:
AMRAP (As Many Rounds as Possible) in 10 mins
use a pair of kettlebells or dumbbells (or both!)
goblet squat × 10 / renegade rows × 10 / lateral weighted lunges × 10 / overhead press × 10 / mountain climbers × 20
if ya do it, let me know how many rounds you got on my Instagram or my Facebook page! If you make a post about it, tag me so I can share! Or send me an email over at firstname.lastname@example.org!
And check out any of my social media for regular workouts that you can do!
If you're looking for more specific training, drop me a line and let's get you set up with a program that's suited for your needs! I do in person and online training!
And if you're around, come check me out over at Edge in San Marcos and take a kettlbell class with me on Wednesday at 4 pm and/or Friday at 7:30 am!