Metabolic Training is using structural and compound exercises with little rest in between in an effort to try and burn as many calories as possible and to increase your metabolic rate during your workout and also post-workout.
Metabolic training uses mainly large muscle groups. Structural and compound exercises require a maximum amount of energy because multiple muscles and joints are being used. A good example of this kind of exercise would be a squat to a press, because multiple joints and muscles are activated during the exercise.
Metabolic Training is High Intensity
Metabolic training is a very high intensity kind of workout – it will leave you gasping for air after you finish your set and rest. If you are completing a metabolic workout and you are not breathing hard or sweating, you are most likely not doing something right.
To make it more simple, lift as heavy weight as you can for your rep range and take very little rest between sets. The downside to this kind of intensity in a workout is that you might want to puke during or after because it is just that intense! A very good example of metabolic training at its finest is CrossFit.
Metabolic training will also make you feel the burn ALOT more than just traditional weight training. By the last rep of each exercise, your muscles should be feeling a burning sensation. The muscle stimulation experienced from metabolic training isn’t as good as training for bodybuilding, but it still has a significant effect on the muscles. An increase in muscle burn actually causes a greater fat loss/ muscle growth effect on the human body as it activates certain hormones.
Metabolic Resistance Training Benefits
There are a few good benefits that you will get from performing a metabolic training routine.
Greater Cardiovascular Capacity
Even though metabolic training is not aerobic like going for a jog or run, anaerobic HIIT training can increase the VO2 max more than traditional aerobic exercise.
Improved Hormone Levels
Studies have shown that hormones that promote fat loss increase as a result of high intensity training. General strength training already speeds up the metabolism, so metabolic training is the best type of strength training to show the greatest hormonal response.
More Calories Burned
There are different conclusions about how many calories are burned during metabolic training, but one thing is for sure, and that is that it burns A TON. Calories burned during a 30 minute workout are around 500 and even more than that depending on the intensity, but it also increases your metabolic rate from 10-25% for up to 48 hours. Some studies have shown an increase for up to 72 hours! In the end it equals out to hundreds of extra calories burned.
The Afterburn Effect
After a very intense workout, your body is in debt of oxygen, and muscles are torn and ready to be repaired. Well the repair process of muscles takes alot of energy, but it’s been very hard for scientists to be able to tell exactly how much. But it is a very powerful effect.