Atlanta, GA (PRWEB) October 02, 2012
Recently, Canadian researchers at Queen’s University tested a metabolic conditioning workout against long cardio. (Reference: Appl Physiol Nutr Metab. 2012 Sep 20.)
22 college-aged women did 4 workouts per week for 4 weeks in one of three groups.
Group A did 30 minutes of treadmill running at 85% max heart rate
Group B did 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, or squat thrusts) with 10 seconds of rest between rounds.
Group C did nothing (they were the non-training control group).
Both training groups increased their aerobic fitness levels by the SAME amount (about 7-8%), showing that the short metabolic conditioning bodyweight workouts (of 4 minutes) worked just as well as 30 minutes of cardio.
“Metabolic conditioning is the new cardio” says Mike Whitfield, a trainer in Atlanta, GA. “Besides, it’s more fun, which allows you to stick with it, which is always the end goal. Consistency = results”, he went on to say. “The interesting part is that Group B, the metabolic conditioning style training, also increased muscular endurance in common exercises like chest presses, leg extensions, sit-ups, and push-ups”, said Whitfield.
The Metabolic Conditioning used by Group B also resulted in greater overall workout enjoyment showed the study.
The Canadian Scientists concluded that “extremely low volume bodyweight interval-style training” will boost cardiovascular fitness just as well as cardio while giving you BETTER improvements in muscle endurance.
Whitfield then explained the concept behind metabolic conditioning. “Metabolic conditioning is a really hot topic right now. Your heart will race just as much as it would if you were running on a treadmill, but it’s not nearly as boring. Plus, you work more muscles and prevent an overuse injury. Metabolic conditioning is when you perform a circuit of exercises in a non-competing matter. A good example would be bodyweight squats, pushups, jumping jacks, and then perhaps KB swings. Your rest periods are typically short (usually around a minute), and then you repeat the circuit. But unfortunately, too many people rely on metabolic conditioning and forget their strength training. There is a difference. Also, it’s really important that you use metabolic conditioning using a structured professionally designed program. If you just randomly choose exercises just to break a sweat, that’s a recipe for disaster.
Metabolic conditioning programs are a great way to perform your so-called cardio, and it’s much more effective because you use so much muscle in such a short time frame. Even better news – it can be addicting. People love a challenge. That’s why I always used it with my bootcamp workouts, as well as my 1-on-1 clients. After all, it’s certainly helped me keep off the 105 pounds I have lost myself. We all know that losing weight is one thing, but keeping it off is another. Thankfully, metabolic conditioning programs have helped me keep the weight off much easier”, said Whitfield.
You can find out more about metabolic conditioning from his article at http://www.bootcampexercises.net/using-metabolic-conditioning-circuits/.
Mike Whitfield, CTT is a trainer in Atlanta, GA that has lost 105 pounds and is an expert in designing metabolic resistance training workouts with his online and offline programs. You can read more about him at http://www.bootcampexercises.net.