Metabolic training is all the rage with write-ups, promotions and proclamations filling today’s magazines, blogs and forums. The main reason for the success of this fitness training program is that sessions are both shorter and less frequent which fits in nicely with a busy schedule. Bottom line: you get noticeable results fast.

Defining Metabolic Training

In a nutshell, metabolic training is an exercise program whereby you complete both compound and structural exercises one after another with a minimal amount of rest in between. The result of such a quick succession of metabolic exercises is that your metabolic rate, or metabolism, is accelerated and your body burns calories more efficiently.

In order to accomplish the goal of increasing the heart rate, which is the foundation of increased metabolism, traditional resistance training exercises are done at a more rapid pace. The result is that you achieve better fitness results in a shorter period of time due to the fact that your body will continue to burn calories for up to 72 after the workout is over.

The Characteristics of Metabolic Training 

There are several key steps which separate metabolic training programs from other aerobic and weight training versions.

Use Large Muscle Groups – The goal of metabolic training is to perform exercises which include major muscle groups and multiple joints. Doing a set of squats immediately followed by a bench press, or a bench press immediately followed by pull ups, are examples of metabolic exercises. Single muscle exercises such as hamstring or biceps curls should be left for another time since they target only one muscle. The more muscles utilized in an exercise, the more energy is required and the higher your metabolism will climb.

Use High Intensity Exercises – Another quality of metabolic training is to do the exercises at a high intensity level. This means either using heavier weights or doing more repetitions so that the end result is that your heart is racing, your breathing is difficult and you are sweating like a pig.

Train With Minimal Break Time – The third most important aspect of metabolic training is to accomplish the high intensity exercises with minimal down time between sets. You should move from one exercise to the next in under a minute.

Are Metabolic Workouts Better Than Cardiovascular Exercises?

Metabolic workouts are more effective at raising your metabolism, causing you to lose weight and making you fit overall because they require the major muscle groups to work at maximum capacity. During metabolic exercises, various strength requirements at high intensity are performed thereby causing your heart rate to peak higher than if you simply performed a steady cardio workout.

Under the complex and intense movements of metabolic exercise, you cause your muscles to demand more oxygen and oxygen is the key to burning calories. And, because you are elevating your heart rate to a maximum level, you will burn an increased amount of calories for a longer period of time once the workout is over.

The Benefits of Metabolic Training

Following are a few of the best benefits to metabolic training versus traditional aerobic exercise:

Greater Cardiovascular Capacity – Studies have revealed that metabolic exercise programs increase your V02 max (maximum oxygen volume intake) more effectively than a traditional aerobic program.

Increases Hormonal Production – Numerous studies have also shown that metabolic training better increases your hormonal profile than aerobic exercise. In particular, hormones that accelerate fat loss respond very well via this type of strength training program.

Maximum Calorie Burn – Although the amount of calories burned per metabolic workout can vary depending on numerous factors (exercises performed, exerted effort, time to complete, etc), the average workout will easily burn 500 calories or more in a 30 minute session and increases your metabolic rate from 10% to 25% over a 48 hour period. Some studies even show metabolic rates active for up to 72 hours after the completed session.