Fitness Tip of the Day: Thursday's Total Body -- Metabolic Conditioning Workout

Metabolic Conditioning has been the latest craze in the fitness world.  But what exactly is it?

What is Metabolic Conditioning?

I found the simplest explanation on About.com:

"Metabolic conditioning, also known as MetCon, is a method of training that involves a very high work rate, using exercises designed to burn more calories during your workout and maximize calories burned after your workout, or your afterburn. In other words, these are vigorous, high intensity circuit-type workouts that often involve challenging total body, compound exercises and very short recovery intervals."

Metabolic Conditioning doesn't describe one certain workout--HIIT (high intensity interval training), circuit training, and tabata training are all forms of this type of conditioning.  You may know these better as Insanity, P90X, TurboFire and Cross Fit.  These workouts challenge both energy systems (aerobic (with oxygen) and anaerobic (without oxygen)).

The purpose of this is that your anaerobic system provides energy quickly, but can't be sustained for too long (eg. all out sprint), while your aerobic system kicks in for endurance training (steady jog).  This kind of training taps into both systems--the short rests gives you anaerobic system time to restart and the aerobic system allows you to continue for the 20-60 minutes needed for the entire workout.  Because you can give it your all for the short 30 second or so burst, you will burn more calories in the long run than if you stayed steady for the same amount of time.  This also amps up your afterburn--you'll burn more calories for a longer period of time after you're done.

These are challenging workouts because the little rest that you get isn't enough to completely recover.

Today's workout is from JessicaSmithTV on YouTube.  This is not as intense as some of the wild Wednesday HIIT workouts I've posted, since there is less plyometric type training. I want you to see that you can do this type of training without jumping and without feeling like you're absolutely dying.  Don't get me wrong, this is NOT an easy workout, you will feel like you are working hard.

She uses 2 sets of weights--1 heavier, 1 lighter.  If you only have one set of weights do as much as you can with that set.  If the lighter weights get too heavy you can modify doing one side at a time, or take them out of the exercise and just move your arms through the range of motion.

She gives lots of form cues which is great.