Metabolic training: what it is, what it is for and how it is done

Metabolic training, also known as MetCon, is a set of exercises that are performed with moderate to high intensity, which cause an increase in heart rate, breathing and body temperature, allowing the body to burn and expend more energy more efficiently. This way, it is possible to lose calories during and after training, which favors weight loss.

This type of training also allows you to improve endurance and muscular strength, increase lean mass and cardiorespiratory capacity, as it works the body as a whole, with exercises that must be performed at specific time intervals and intensity.

To carry out metabolic training, it is important to consult a doctor before starting the exercises to assess your physical and cardiac conditions, as exercises are performed that require a lot of cardiac and respiratory effort. Furthermore, it is essential that metabolic training is guided by a physical educator to perform the exercises correctly, respecting each person’s limitations, and avoid injuries such as bruises, strains or muscle strains, for example.

What is it for

Metabolic training is a great way to improve overall health, and the main benefits include:

• Burn more calories;
• Lose weight;
• Gain lean mass;
• Strengthen muscles;
• Increase muscular resistance;
• Tone your muscles;
• Improve posture.

Furthermore, metabolic training improves cardiovascular health, as it increases heart rate and breathing, improving physical conditioning and cardiorespiratory capacity.

How is done

Metabolic training must be carried out under the guidance of a physical educator who must indicate the performance of resistance and cardiovascular exercises, of moderate to high intensity, which must be carried out in short intervals, with less rest time between exercises or with the greatest number of repetitions of the series.

Generally, metabolic training lasts around 20 to 30 minutes and can be done using 3 different techniques that include:

• EMOM trainingalso called “1-minute training”, is done with a certain number of repetitions intensely at the beginning of each minute and the remaining time counts as rest;
• AMRAP training, also called “as many rounds/reps as possible”, is done by performing as many rounds or reps as possible in a given period of time. This type of training can involve a few series of exercises, as many times as possible;
• Tabata trainingmust be done by performing high-intensity exercises for 20 seconds, with 10 seconds of rest, for a total training time of 4 minutes.

Before starting metabolic training, it is important to warm up to improve muscular performance, activate circulation and prevent injuries, in addition to stretching after training to help relax the muscles, reduce muscle stiffness and avoid cramps, in addition to toning the muscles. muscles, improve flexibility and prevent injuries. See all the benefits of warming up and stretching.

What is the difference between metabolic and tension training?

Both metabolic training and tension training can be done with the aim of muscle hypertrophy or improving muscle resistance and tone. However, metabolic training is training that works on the chemical metabolism of cells, so that changes occur in the muscles, when exercising intensely in short intervals of time, with the greatest number of repetitions possible, which can be done with lighter loads or weights.

Tension training, on the other hand, works the muscles in a more mechanical way, acting directly on the muscle fibers, by using greater loads and weights, in addition to the exercises being performed at longer intervals and with fewer repetitions.