I love this concept of Metabolic Conditioning – training which adequately taxes your musculature and cardiovascular system. This style of training makes a lot of sense for law enforcement officers, military personnel, and mixed martial artists. However, does it make sense for the average joe who’s just looking to get into better shape?
- The truth is that the average joe does not need incredible amounts of strength, nor does he need amazing cardiovascular conditioning. Maximal strength and extreme endurance are two ends of the fitness spectrum. Metabolic conditioning simply combines these two aspects together to develop base levels of strength and endurance in a rather short period of time.
- When I look at things, I try to think of ways I can accomplish a lot of work in a short period of time. Saving time is one of the most important things to me. It means I have more time to focus on other aspects of my life.
- Health and fitness is important, but I personally can not imagine spending an hour a day working out. Unless I’m training for a particular event, it simply is not necessary. Our society likes things in “packages.” I want this, this, this, this, and this, and I want it quickly.
- Well, metabolic conditioning can give you all of it, and can give it to you quickly. Let me warn you. Metabolic Conditioning (MetCon) will not turn you into a bodybuilder, powerlifter, or distance running. If you plan to participate in these sports, then you are on the wrong website.
- I believe that what our society needs is a “best of both worlds” solution. First, there was the aerobic revolution where everyone started doing hours of cardio per week. Tae bo, zumba, and anything else that had to do with aerobics was extremely popular.
- Then, with the introduction of such infomercial products as Bowflex, strength training was touted as the end-all solution to health and fitness. However, even to this day not enough people are strength training.
But there is a better, smarter way of exercising. MetCon simply combines two methods of training – strength and cardio – and packages it into a form that is fun, exciting, challenging, and produces results.
What are the Benefits of Metabolic Conditioning Workouts?
The main idea of metabolic conditioning is to move extremely fast amongst a variety of tasks. So, for example lets take a workout that alternates between Burpees and Chinups. Burpees will train your lower body and upper body pushing strength, while Chinups work your upper body pulling strength.
So here’s the workout:
5 rounds for time of:
- Burpees, 10 reps
- Chinups, 5 reps
This workout is a definite “puke buster.” It’ll get your heart rate up, especially performing those burpees, as long as you keep moving back and forth between the two exercises as fast as possible. Increase heart rate will tax your cardiovascular system.
The goal of this workout is to be able to perform more work in a shorter period of time. For example, if the first time you performed this workout your time was 10 minutes, and the second time you did it in 8 minutes, then you’ve made a 2 minute improvement in time. If you can do 50 chinups in a shorter period of time, you’ve effectively improved you levels of strength.
I’ve talked about importance of lactic acid when it comes to improvements in mass gain. When lactic acid is released into the blood stream through a high intensity workout, certain chemical reactions take place, which release Human Growth Hormone (HGH). HGH is a vital component in muscle recovery, mass gain, and fat loss.
In other words, if done properly and at a high enough intensity level, MetCon aids with:
- Mass Gain
- Fat Loss
- Cardiovascular Endurance
Is this all I need to Do?
Yes, if you’re comfortable with a decent level of strength, mass, and endurance, then this is all you need. However, if you wish to specialize in one particular aspect of fitness then there are some modifications you’d need to make with your training:
Strength – Perform 2 Metcon Workouts per Week with 2 Maximal Strength Workouts (Choose 1-2 exercises per session)
Mass – Perform 2 Metcon Workouts per Week with 2 High-Volume workouts incorporating Isolation Movements
Fat Loss – Perform 2-4 MetCon Workouts per Week. Start off with 10 minutes of extra steady state cardio per week, and steadily increase as needed.
Cardiovascular Endurance – Perform 1-2 Metcon Workouts per Week with 2 Steady State, distance cardio workouts per week
Show me How to Do MetCon Workouts
Gimme MetCon Workouts
Ready to give MetCon a try? Well, the Rounds of Fury program features in the Ultimate Gymless Workout is FULL of MetCon Workouts!
Ultimate Gymless Workout will provide you with the tools you need to reclaim your health, and achieve
your ideal body.
Hope that helps,