Metabolic training and cardiovascular training are completely different things, but we all see those people who only do the latter.
We all see the person who spends an hour on the treadmill and the bike burning away the calories and dripping with sweat, but who wants to spend all their time doing that when you can combine two types of exercise with better results? That’s where metabolic training comes in.
Metabolic training is completing structural and compound exercises with little rest in between exercises in an effort to maximise calorie burn and increase metabolic rate during and after the workout according to BuiltLean founder and CEO Marc Perry.
For those still in the dark, structural exercises involve isolating one muscle group such as using a leg press to train the quadriceps, whereas compound exercises use multiple muscles and could include a squat which puts pressure on your hamstrings, quadriceps, glutes and lower back.
In contrast, cardiovascular training is exercise that increases the demand of oxygen to the muscles for a long period of time.
Metabolic training differs from cardiovascular training in a series of ways
Firstly, they focus on different aspects of your body as cardiovascular training focuses solely on weight loss, opposed to metabolic training which is aimed at a combination of calorie building and muscle building.
Metabolic training also tends to be a lot more intense, triggering weight loss much more rapidly as well as increasing weight loss when the body is at rest by using things such as high intensity interval training opposed to a simple run on the treadmill, where you combine a series of cardiovascular exercises in a short period of time to increase intensity.
Metabolic training also focuses on large muscle groups. Some examples of metabolic exercises include chest press, bench press and shoulder press (structural) or squats, deadlifts and lunges (compound).
The benefits of metabolic training have no end. One of which can be to improve your aerobic capacity, not just your cardiovascular endurance like cardio training. Cardiovascular training may make you be able to train for longer, but metabolic training will allow you to train for longer and harder without feeling the effects, leading to improved stroke volume, VO2 max and even a reduced resting heart rate.
Metabolic training not only leads to a heavier calorie burn at the gym but away from it too
You can lose 500 calories in a half-hour metabolic workout at the gym, but you can also increases your metabolic rate up to 25% over the next two days, leading to rapid weight loss compared to cardio training. After all, there’s no point burning all that fat via cardio training if you don’t tone it, whilst metabolic training also leads to using more of the gym facilities and something we all want when we buy our gym memberships is value for money, isn’t it?