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Metabolic Exercises To Improve Your Cardio Conditioning

Last updated: May 23, 2022

If you've ever felt sluggish after even the smallest of meals, you may have started to do some research on your metabolism. Maybe you have gone to the doctor and have been told you indeed have a slow metabolism or have wanted to increase your "calorie furnace" metabolic exercise helps with just that. Increasing the intensity of your exercises, whether they are aerobic or strength-based, may even produce a lasting effect on your workout which helps you burn more calories even AFTER you leave for the day.

In this article, we'll go over what metabolic exercise is, how it can benefit your lifestyle, and ultimately, some exercises you can do with or without any equipment.

What Is Metabolic Exercise?

The full name is "Metabolic Resistance Training". This is a workout strategy in which you aim to maximize the calories being burnt during and after you finish working out. This is usually achieved through a controlled strategy where you perform short intervals of maximum speed, strength, and intensity during your regular workout. Counter to what most believe, metabolic exercise is shorter than a regular workout.

How Metabolic Exercises Benefit You

Metabolic exercise has four main benefits:

1. Conditions your cardiovascular system: Traditional exercises are performed through reps, sets, and rest between them. This usually helps in some breaking down and re-generation of certain muscle groups but does not actively engage your cardiovascular system. By performing a metabolic routine, such as pilates power gym exercises, your cardiovascular system benefits from increased heart rate and engagement.

2. Increased results from working out: You will end up burning more calories, even if you are not engaged in a traditional cardio exercise. This will have the added benefit of burning more calories and increasing your metabolism during a workout.

3. Spike in caloric burn after working out: This is much like a furnace, metabolic training creates an "afterburn" which boosts your metabolism temporarily even after working out. This is due to post-exercise oxygen consumption (EPOC) and can last anywhere between 2-24 hours after your workout.

4. Aids in muscle formation and strengthening: Metabolic training is focused on compound exercises at high intensity, giving a pleasant and noticeable side effect of placing more strain on your muscles. Combined with enough rest, this contributes to quicker muscle-building and reparation.

To make swimming into a metabolic exercise, do not stop after every length. Using freestyle (front crawl) as a sprint, perform a 50m dash after getting warmed up. On your return, do a 25m recovery stroke of your choice at a leisurely pace. Repeat with 50m backstrokes, 50m breaststroke, and one last 50m freestyle, remembering to add a 25m recovery in between. Cool down for a few minutes and you have completed your metabolic workout.

Metabolic Exercises For The Gym

It is recommended to try and nourish yourself with a pre-workout snack or supplement before strenuous exercise.

swimmingSwimming: Swimming remains one of the best full-body workouts that are available. As long as you have access to a body of water, it is incredibly effective, affordable, and even low-impact, so you'll often find you can push yourself harder than you thought.

To make swimming into a metabolic exercise, do not stop after every length. Using freestyle (front crawl) as a sprint, perform a 50m dash after getting warmed up. On your return, do a 25m recovery stroke of your choice at a leisurely pace. Repeat with 50m backstrokes, 50m breaststroke, and one last 50m freestyle, remembering to add a 25m recovery in between. Cool down for a few minutes and you have completed your metabolic workout.

Dynamic Supersets: Combining multiple compound workouts without taking a break in between may sound extremely difficult, but, eventually can become one of your best workouts while spending less than 20 minutes. Combine deadlifts, rows, and overhead press with crunches in between for a rest to complete a circuit of supersets. Repeat this circuit 3 times and always remember to cool down afterward. Remember that if you are feeling faint, reduce the intensity or take a break until you can get back at it.

Squats: Squatting remains a compound exercise that uses the most muscle groups, so it is the best example of a metabolic workout. Remember, to make it metabolic, this means that you cannot rest in between sets. Since squatting is an extremely tiring exercise, perform box jumps or just bodyweight squats for 30-60 seconds in between sets.

Metabolic Exercises You Can Do At Home

Cycling: This exercise can also be done with an in-home stationary bike. Start by warming up for 5-10 minutes on a flat road or at a low speed. For two minutes, increase your intensity to about 75%, cycling continuously and standing. Reduce to 60% after two minutes for a further two minutes. For four minutes, sprint at 100% intensity, alternating between 30 seconds standing and 30 seconds sitting. After that, take a one-minute break and recover. Repeat the above exercise for another 3 minutes, except at 75% intensity. Finally, sprint at 100%, alternating 30 seconds between sitting and standing for 2 minutes. End the exercise and cool down.

HIIT Sprinting: The most affordable and accessible sprinting can be done anywhere and has become the epitome of HIIT training. Simply go for a 20-30 minute run and warm-up for the first 5 minutes. Alternate between a full sprint and a recovery job in a 30/90 second interval. After 10-15 minutes, use the final 5 minutes to cool down. HIIT sprinting will increase your "afterburn" effect for many hours as it is using most of your muscle groups and cardiovascular system to sustain the workout, which constitutes a predictable way to trigger your EPOC. Sprinting also has the added effect of releasing many endorphins into your body, giving you a runner's high, and boosting productivity.

FAQs

Are rotation exercises metabolic?

Rotation-based strength exercises, such as movements with kettlebells, qualify as metabolic movements and aid in the metabolic boost of your exercise.

Can you boost your metabolism with exercise?

Yes. Your metabolism slows down as you age or become ill, so exercise becomes of paramount importance later in your years. Both strength training and aerobic exercises contribute to a faster metabolism.

Where do metabolic reactions take place?

Metabolic reactions are how cells change food into your energy and they take place inside the mitochondria (powerhouse) of the cell.


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