A metabolic conditioning circuit training set
How This Helps
In simple terms, metabolic conditioning training refers to
structured pattern of work with rest periods in between to get the desired results from the body.
Usually, the desired result is maximizing efficiency of a specific energy system.
G.T.Anderson and R.E.Moran from the University of Leeds, England are credited with developing
this program in 1957. This is also known as a kind of interval training aimed at metabolic
conditioning and designed for improving the storage as well as delivery of energy by
activating the metabolic systems in the body. Studies have also shown that this kind of high
intensity training can enhance aerobic fitness similar to cardio sessions and enhance muscular
endurance while increasing metabolism more compared to what cardio can do on its own.
Although metabolic conditioning exercises may sound pretty
intense, it can be pretty simple in effect. It is just about 3 rounds consisting of 10 moves
followed by another 3 bonus moves to deliver the metabolic boost. In terms of equipment, you just
need a set of weight dumbbells (medium) with your choosing a weight that is challenging but
still helpful in maintaining proper form. However, metabolic circuit workout is not recommended
for beginners or those who stayed away from workouts for long.
In the context of weight loss training, metabolic
conditioning is a departure from traditional fitness rules and integrates complete weight training and
cardio into a single workout. This training can be used in many ways and weight loss is only
one of the goals.
Each exercise should be completed on back to back basis
without any rest in between the exercises.
rest is allowed between every circuit
1) Each circuit is comprised of 3 exercises and 2 minutes
when you finish your workout or 4 to 5 rounds as a standalone workout
Science and Research
In the Journal of Strength and Conditioning Research
researchers have concluded that metabolic conditioning workout needs be based on desired
goals and the individual’s fitness levels.
According to studies at the Baylor University and The Cooper
Institute, metabolic circuit workout provides a very time efficient means of enhancing
cardiovascular fitness as well as muscle endurance. Studies have also shown that metabolic
workout for women helps in achieving their desired goals and also maintain them for
longer periods compared to diet or other types of exercises.