Metabolic training has emerged as an effective and challenging approach to improving health and fitness. In this article, we will explore what it is, how it works, and what the benefits of metabolic training are, as well as some key exercises to incorporate into this style of training.
Metabolic Training: A Quick Look
Metabolic training is characterized by performing structural and compound exercises with minimal rest intervals between sets. The goal is to increase calorie burning and boost metabolism during and after training.
Structural and compound exercises: The basis of metabolic training
Structural and compound exercises, such as squats and deadlifts, are fundamental in metabolic training. These exercises require a significant amount of energy, involving multiple muscle groups and joints, such as the back, legs, glutes, hamstrings, chest, and shoulders. The essence of metabolic training lies in these exercises that maximize effort.
Intensity: A pillar of metabolic training
Metabolic training is characterized by high intensity. If you're not breathing deeply and sweating profusely during your workout, something's not right. Lifting as heavy weight as possible and minimizing rest intervals are essential to boosting your metabolism.
Benefits of metabolic training
- Blood Sugar Regulation: It helps stabilize blood glucose levels, especially beneficial for those at risk of diabetes or insulin resistance.
- Appetite Control: It helps reduce cravings and excessive food consumption, promoting weight loss.
- Optimized Metabolism: Improves efficiency in nutrient processing, increasing calorie burning and energy use.
Extreme conditions: The case of CrossFit
Metabolic training at its finest is seen in CrossFit, where intense exercises are combined in circuits with minimal to no rest. While effective, this level of intensity is primarily suited to experienced athletes.
The “burn”: An indicator of effectiveness
A key component of metabolic training is the burning sensation in muscles during the last few repetitions of an exercise. Although its cause is not fully understood, this “burn” is associated with hormonal responses that promote fat burning and muscle strengthening.
Additional benefits
- Cardiovascular Improvement: Although not aerobic like running, metabolic training, such as HIIT, has been shown to increase cardiovascular capacity beyond aerobic exercise.
- Hormonal Optimization: Studies suggest that hormones that promote “lipolysis” (fat loss) increase with high-intensity strength training.
Some metabolic exercises or those that can be used for this type of training
These are just a few examples of what could be considered “metabolic exercises.”
- Olympic Lifting and PR Hang Clean
- Clean & Jerk
- Standing military press with the bar from the floor
- Conventional squat
- Dumbbell squat
- Squat with pause (like the one in the photo on the cover)
- Dumbbell lunges
- Barbell Lunges
- Single leg lunges
- Box jumps
- Deadlift and all its variants.
- Bench Press
- Bench press with different types of grips
- French Press
Boost your performance and achieve your sporting goals with our selection of premium products! Discover excellence in every movement. Visit your trusted online store Exxegon.com and equip yourself with the best.
