What is metabolic training?

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Metabolic training is a strategy individuals can you utilize to effectively train varying training zone intensities. As with any form of training it is important to understand the individual, task, and goal. Metabolic training allows the individual to work at very high training zones for a set time, with intermittent low training zones for recovery. Movements are chosen based on demand and the resultant heart rate for the individual. An example of a high demand/high training zone could be squat thrusts, and supine floor bridges for low demand/low training zones. Metabolic training is a great choice for the individual looking to maximize caloric burn, optimize cardiovascular system, strength and power train in a short period of time.

It is important for the individual to properly progress to metabolic training due to the high demand it places on an individual. A coach can assess if you are ready to progress, and also choose movements based on yourself/task/goal that you can perform effectively. 

Metabolic training is designed to take you up to a high intensity training zone for short periods followed by short recovery periods. The objective is to overload the body during the high intensity periods and provide just enough recovery that you will be able to repeat another high intensity period with good form. This type of training will raise your heart rate and because the recovery period is short, the heart rate will not drop significantly. The recovery is mainly for the rest of the body while your heart is still working hard. This is where the metabolic benefits come in to play. The body is still working hard even though it is recovering. This type of training is not for a beginner and a proper progression is needed to build up your work capacity before you can see the benefits of this type of training. If done correctly, you will see an increase in calories burned throughout your workout as well as an increase in your metabolism which relates to more calories burned throughout the day. Other benefits include strength gains, cardiovascular improvements and increase in motivation since the workout moves quickly.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.