Popularity of high-intensity interval training has increased in recent years. Personal trainers, online workout sessions, and group exercise classes offer this style of training, sometimes referred to as metabolic training. But what is Metabolic Training? Metabolic training is a training method that combines higher intensity strength and metabolic intervals with cardiovascular training to produce maximum gains in muscle development, strength, and cardiovascular fitness. 

Metabolic training programs can be designed to achieve various goals such as losing weight, increasing endurance or building muscle. A good designed training program increases the effectiveness of metabolic training while reducing the risk of injuries. The training programs may include a wide range of exercises with different variations in reps, sets and rest intervals. In other words, metabolic training can be described as a form of interval training

What are the Objectives of Metabolic Training

You can achieve a variety of objectives with the correct implementation of metabolic training. These goals include, exercising in a time-efficient manner, improving maximal aerobic and anaerobic capacity, and improving general health and fitness.

It’s also a training method that can be adapted to a wide variety of populations, from athletes to fitness enthusiasts to those interested in weight control. The training complies with all the fundamental principles of training and program design (Frequency, intensity, type of exercises, and volume of exercise). Training sessions can also change from short to long in duration, from low to high intensity, and from low to high volume. However, the most standard approach is to implement higher intensities and lower volume.

An existing training program can be complemented or supplemented by metabolic training. An athlete who wants to improve lactate threshold can use metabolic-training methods intermittently to accomplish this. While metabolic training focuses on aerobic and anaerobic metabolism, neuromuscular effects should not be overlooked.

Basic Principles of Metabolic Training

When designing and implementing metabolic-training programs, the following principles of exercise should always be considered. By following these principles, you will be able to optimize your training results. The body’s response to exercise stimuli associated with these training approaches can be evaluated objectively using measures such as heart rate and rate of perceived exertion (RPE).

Overload 

The principle of overload refers to the application of a greater amount of stress than an individual has previously experienced. Increased intensity, duration, frequency volume, as well as new types of exercise, can all overload an athlete. For instance, adding a fourth day of running per week from three days is an overload of training.

Specificity

Specific method of training produces a specific outcome. As an example, someone who consistently runs long distances will adapt physiologically to long-distance running.

FITT

FITT stands for “frequency, intensity, time, and type” Frequency refers to how often you exercise. Intensity is the effort applied to perform a specific exercise. Time is the duration of an exercise session. Type indicates the kind of exercise (cardiovascular, strength, or a combination of the two).

Rest and Recovery.

Rest or recovery describes breaks taken during an exercise session—between exercises or between exercise sets—as well as between one exercise session and the next.

Training intensity can be evaluated using heart-rate monitoring. The higher the heart rate, the more intense the training, and vice versa. It is beneficial to know your resting heart rate and your average heart rate during light to heavy exercise. 

Maximal heart rates can be reached during metabolic training. It is important to understand that each individual has his own maximal heart rate (and associated training intensities), and a higher heart rate during the training session does not mean a greater effort or more intense training. World-class athletes can have low or high maximal heart rates; neither is a predictor of cardiorespiratory fitness.

Example Programs for Metabolic Training

Targeting Metabolic Endurance

Exercise	Sets	Repetition, Time, Distance	Rest Interval
Jumping Rope	4	1 Minute	30 Seconds
Push-Ups	4	15 Reps	30 Seconds
Step-Ups	4	45 Seconds	30 Seconds
Weighted Sled Push	4	18 Meters (Twice)	30 Seconds
Bodyweight Suspension Trainer Rows	4	15 Reps	30 Seconds
Kettlebell Swings	4	45 Seconds	30 Seconds
Planks	4	45 Seconds	30 Seconds

Targeting Muscular Strength

Exercise	Sets	Repetition	Rest Interval
Barbell Back Squat	4	6 Reps	1 Minute
Barbell Bench Press	4	6 Reps	1 Minute
Pull-Ups	4	6 Reps	1 Minute
Dumbbell Backward Lunge	4	10 Reps: 5 Each Leg	1 Minute
Dumbbell Curl to Press	4	6 Reps	1 Minute
Dumbbell Row	4	6 Reps	1 Minute
Cable chop	4	10 Reps	1 Minute

Header Photo by Meghan Holmes

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