MetCon Workouts


MetCon Workouts

A.K.A. "METCONS"

These high-intensity workouts can challenge clients of all abilities and send their metabolism skyrocketing - Boosting muscle growth and fat loss...

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MetCon Workouts


MetCon Workouts

A.K.A. "METCONS"

These high-intensity workouts can challenge clients of all abilities and send their metabolism skyrocketing - Boosting muscle growth and fat loss...

 

Maximising the efficiency of our 3 energy systems through metabolic conditioning will improve the efficiency of fat burning pathways and allow the more effective use of fat during exercise. In addition, the numerous training methods and exercises that MetCons can entail will enhance strength, muscular endurance and functional capacity - I.e: Our ability to perform in various circumstances at differing levels of fatigue.

In recent years, MetCons have been popularised by the emergence of CrossFit as a pioneering training modality. However, the principles of metabolic conditioning (and knowledge of their benefit to health, fitness and performance) has existed for decades. Read on to find out more...

 

Energy System 1


Energy System 1

The PCr System. This is our "Power" System...

Energy System 1


Energy System 1

The PCr System. This is our "Power" System...

 

Adenosine Triphosphate (ATP) is the substance used to provide energy for all the cells in our body - We cannot survive without continually producing it. The production of ATP occurs during chemical reactions within our cells - For these reactions to take place certain nutrients must be present. Our energy systems are classified on whether or not oxygen is one of those required for these reactions to occur.

The Phosphocreatine (PCr) System does not require oxygen to function, it is therefore an 'Anaerobic System'. This is dominant during maximal effort and can continually produce ATP for a period of up to approximately 10 seconds, such as during a 100m sprint or Deadlift 1-rep max. Challenging this system will enhance our power, strength and explosiveness.

 

Energy System 2


Energy System 2

The Lactate System. This is our "Resistance" System...

Energy System 2


Energy System 2

The Lactate System. This is our "Resistance" System...

 

The Lactate System does not require oxygen to function, but it does require glucose (sugar from carbohydrates) and is therefore an anaerobic system, sometimes referred to as 'Anaerobic Glycolysis'. This system is dominant during near maximal efforts and can continually produce ATP for a period of up to approximately 2 minutes, such as during a 400m run or high intensity intervals like multiple box jumps.

A by-product of energy production via this energy system is lactic acid which accumulates in our cells and causes rapid fatigue. The point at which the body produces more lactic acid than can be neutralised or cleared is the point at which it accumulates in our muscles and is referred to as our anaerobic threshold. Challenging this system in different ways can have many benefits, including increased lean muscle mass and improved "muscle tone".

 

Energy System 3


Energy System 3

The Aerobic System. This is our "Endurance" System...

Energy System 3


Energy System 3

The Aerobic System. This is our "Endurance" System...

 

When we reach our Anaerobic Threshold, the lactic acid accumulation in our blood can only be broken down by the presence of oxygen. Our Aerobic System therefore aids in this and can continue to function as long as oxygen is present along with fuel stores of fat, carbohydrate or protein. This system is therefore dominant during activities lasting longer than 2 minutes where the intensity is moderate and ATP can be continually produced for long sustained periods of exertion, such as jogging or cycling a long distance - Working this system is great for fat loss.

It is important to note that no one system works in isolation, as our systems constantly work in conjunction with each other to varying degrees depending on how intense or how sudden an activity is. We can therefore push the limits of our differing energy systems during the course of a single MetCon by varying the type and duration of exercises included in our workouts, which leads to more exciting and more rewarding sessions - That is the beauty of Metabolic Conditioning and the MetCon Training approach!