Metabolic Training

Here at Fight2Fitness, we utilize metabolic training in almost all our classes. We find through our experience that it changes the body faster than any other method of training. We have many people that come in here and want to lose fat and gain muscle at the same time….which is nearly impossible. Metabolic training can give you the best of both worlds!

So what is Metabolic training? It is completing compound (several joints and muscles are engaged ex. Bent over BB row), structural (compound movement that also engages spinal column ex. Squat) or hybrid (a combination of several movements in a single repetition ex. Squat press) exercises with little rest between these exercises. There are many benefits of training this way. It improves your cardiovascular capacity as well as your VO2 max (the maximum amount of oxygen someone can utilize during intense, or maximal exercise). It can improve your hormonal profile by increasing hormones that promote lipolysis (basically fat loss). It is also an intense calorie burn. Not only does it scorch calories during the workout, it also increases your metabolic rate for anywhere up to 48 hours post exercise (also known as EPOC).

Basically, if you are looking to maximize calorie burn and metabolic rate during and after a workout…metabolic training is what you’re looking for.

Doing these types of exercises improve the capacity of certain energy systems in the body (also knowns as your METABOLISM or METABOLIC RATE). Metabolism is basically how we break down food for energy. The food we eat needs to be broken down so it can be used as energy in the body. This is done through 3 major pathways:

1. ATP-CP pathway is for exercises that need lots of energy for a short amount of time (less than 10 seconds). Ex. Olympic lifting and sprints.

2. Glycolytic pathway is for exercises that are shorter in duration (between 1-4 minutes). Ex. Weightlifting and mid-distance running intervals

3. Aerobic pathway is for exercises that can go on for hours (light to moderate exercise) Ex. Jogging/walking.

At Fight2Fitness you never use only one type of exercise…they overlap! This is how you improve the capacity of each energy system.

Example of a metabolic training workout:

  • 4 sets of 1 minute each (no break between exercises, break 1 minute at the end of each circuit)
  • DB squat press
  • DB step up with curl at the top
  • DB lunge-curl-press
  • Squat jumps (just get toes off the ground)
  • Squat thrust (think bottom half of a burpee)

Alyssa Gingras
Bachelors of Exercise Science
Masters of Clinical Exercise Physiology
Owner at Fight2Fitness