MetCon stands for Metabolic Conditioning. Metcon programs incorporate cardio and strength exercises, as well as aerobic and anaerobic exercises, to challenge your body in a well-rounded manner.
Whether you’re a swimmer, runner, cyclist, walker, or gym goer, you’re surely aware that it’s critical to focus on improving your total fitness level in order to perform at your peak. You’ll achieve this by combining strength training and cardio at varied intensities.
This is where metabolic conditioning comes in. Although this sort of training is not new, it is a trendy type of workout that has recently gained popularity thanks to CrossFit.
Continue reading to learn about the fundamentals of metabolic conditioning, its benefits and hazards, and even a sample plan to help you determine if this form of training is right for you.
What exactly is a Metcon workout?
Metcon, which stands for metabolic conditioning, refers to a style of workout that includes strength and cardio conditioning, as well as anaerobic and aerobic activities.
During a metcon workout, you strain yourself moderately to intensely for an extended period of time. Essentially, these activities aim to enhance and optimize your body’s energy output.
You may wonder how. These workouts use all three of your body’s energy pathways — phosphagen, glycolytic, and oxidative — to generate adenosine triphosphate (ATP) to feed your muscles.
Depending on the length and intensity of the workout, you’ll use each method at different moments throughout the workout.
Secondly, the phosphagen pathway offers instant energy during the initial few reps or seconds of a workout or for short bursts of effort – imagine sprints or three strong squat reps.
The glycolytic system kicks in after around 30 seconds and creates ATP for activities that need a lot of energy for up to around 3 minutes, such as a high-intensity interval training (HIIT) workout.
Finally, the oxidative route is used for longer endurance exercises such as a three-mile run or a twenty-minute cycling ride.
It’s critical to train all three of these systems so that your body can use energy efficiently during a variety of activities. By varying your training, such as by incorporating metcon workouts, you can improve your overall fitness level.
Metcon workouts that are popular
Metcon workouts can take many different shapes.
Secondly, while metcon, HIIT, and Tabata workouts appear to be comparable, they are not interchangeable. You’re usually working at 80% of your max during HIIT exercises and even higher during Tabata.
A metcon workout, on the other hand, does not have to be as intense. In summary, both HIIT and Tabata workouts are metcons, but not all metcons are HIIT or Tabata.
Single-activity cardio can be structured as a metcon, such as a 1-mile run or an 800-yard swim in which you perform at a moderate to strenuous level from beginning to end.
However, the most frequent type of metcon is a combination of weight training and cardio through exercises such as EMOM, every minute on the minute, and AMRAP, as many reps/rounds as possible.
AMRAP
With an AMRAP workout, you’ll perform as many reps or rounds of an exercise as you can in a set amount of time.
Choose four exercises, such as weighted squats, pushups, weighted lunges, and weighted rows, and perform AMRAP, as many reps as possible, of each movement you can in 30-second rounds with a 15-30 second break in between. 3-4 rounds are recommended.
Set a timer for 20 minutes. And see how many sets of ten squats, ten pushups, ten lunges, and ten rows you can accomplish.
EMOM
In an EMOM workout, you will perform a specific number of reps at the start of each minute, and the remainder of the time will be counted as rest.
Set up the timer and complete 10 weighted squats, for example, using the same exercises as above.
If you finish in 20 seconds, you’ll have 40 seconds to relax.
Do 10 pushups at the 1-minute mark, then rest for the remaining minute before beginning lunges.
Do Metcon workouts help you lose weight?
Including metcon workouts into your fitness regimen strategically will help you break through performance and weight reduction plateaus.
While your diet is the most significant aspect of weight loss, namely calories ingested versus calories burned, metcon workouts may help you improve your outcomes.
This is due to the fact that metcon workouts enhance excessive post-exercise oxygen consumption (EPOC), which is an increase in your metabolism following an intense workout when your body returns to its resting condition.
Because the extra work your body does in the hours following a strong You’ll burn more calories even after your workout is over because the extra work your body does in the hours following a strong workout requires energy
The advantages and disadvantages of Metcon workouts
Metcon workouts have both advantages and disadvantages, so do your research before starting one.
A Metcon workout has the following advantages:
Diversity. Utilize only your body weight, or add some variety by using dumbbells, kettlebells, or barbells.
There is no specific formula. You can use anything you have around you or on hand and still perform an effective metcon workout.
Time management. Metcon workouts are designed to be difficult, pushing your body to its limits in 20 minutes or less.
Progress. If you feel like your performance has plateaued, consider a metcon workout – you’ll test your body in a new way.
Metcon workouts have the following drawbacks:
Difficulty. Metcons are fantastic, but they are not suitable for beginners.
Before you can attempt a metcon safely, you must have a firm grasp on the fundamental exercises of strength training — squats, deadlifts, rows, and pushups — as well as some level of conditioning.
Strength increases could stall. While metcon workouts can help you improve your fitness and fat loss goals, they aren’t designed to increase strength. If you want to get stronger, include workouts where you lift big weights for short periods of time.
Popular Metcon workout movements
The benefit of a metcon workout is that it can be completed using a variety of modalities and exercises. Yet, compound movements will provide you with the greatest bang for your buck.
These workouts, which target multiple muscle groups at once, are extremely helpful in increasing your overall fitness level.
Typical Metcons exercises include:
- squats
- deadlift
- lunges
- pushups
- rows
- pullups
- burpees
- planks
- kettlebell swing
Workout regimen for metcon
Using an AMRAP method, attempt this simple metcon workout:
After setting a timer for 20 minutes, try to perform as many rounds of the following exercises as you can:
- 10 squat jumps
- 10 pushups
- 10 reps of reverse lunges (each leg)
- 10 rows with dumbbells
Can you attend Metcon every day? And how long may I stay at Metcon?
You will eventually work out three or four times per week, but for now, and if you are new to this form of training, stick to twice a week on nonconsecutive days. And because Medcon is designed to be severe, we recommend staying no more than 20 minutes.
In Conclusion
Metcon workout improve cardio and strength exercises, as well as aerobic and anaerobic exercises. This exercise program will challenge your body in a well-rounded manner.
A metcon workout once or twice per week can help you push yourself, break through a performance plateau, and improve your overall fitness level.
Metcon workout regime will increase your metabolism for hours, even after your workout. I say you give it a try.