Made popular by CrossFit, Metabolic Conditioning (MetCon) is also an ideal training format for aquatic fitness classes. MetCon workouts are designed to boost metabolism in a shorter amount of time. Join Stephanie T for Metabolic Circuit, a 15-minute express video that combines cardio and strength exercises in an energy explosion that showcases the power of the water’s resistance.
Popular land fitness activities always seem to make their way into the pool. This was true of kickboxing, Spinning, Pilates, Tabata and HIIT. MetCon water workouts are actually ideal for the aquatic environment because class participants can exercise vigorously with big moves and little impact. Treat your students to a MetCon Challenge. Consider adding this 15-minute burst into your classes for a few weeks to help your students break through plateaus and achieve results. And by all means, feel free to modify the structure to suit your population and your teaching preferences.
What is MetCon?
Metabolic Conditioning is exercise that is formulated specifically to improve metabolic efficiency by recruiting all three of the body’s energy systems. On land, MetCon workouts include exercises that combine strength and cardio, often incorporating equipment. In the pool, the same goal is achieved without the need for added equipment thanks to the water’s resistance. The energy output in a MetCon should be very vigorous but not all-out effort like HIIT and Tabata workouts. The energy expectation is a 7 or 8 on the Rate of Perceived Exertion (RPE) scale. For the most part, there is less rest than HIIT, but it depends on how you format the MetCon. Maximal timing should be between 10 to 20 minutes depending on the intensity of the exercise selection.
MetCon Benefits
- Greater metabolic efficiency, meaning your class members burn calories longer after class.
- More calories get burned in steady-state aerobic exercise, but MetCon taps into fat storage more effectively, which means greater fat loss.
- Include MetCon training into regular class rotation to help students break through plateaus.
- Time efficient. Your class members obtain fitness results in a shorter amount of time.
Below, Stephanie T talks more about MetCon and the Metabolic Circuit Workout.
Workout-at-a-glance
Metabolic Circuit includes a very short warm-up and cooldown and a 15-minute MetCon circuit. In the circuit, six exercises are performed for four rounds with a descending time ratio. In round one, all six exercises are performed for 1-minute, followed by 45 seconds in round two, 30 seconds in round 3 and 15 seconds in round four. The key factor in designing a MetCon is selecting exercises that Stephanie refers to as “exercise expensive.” This means choosing exercises that utilize longer levers and combine the use of both arms and legs. Implementing big power moves guarantees greater metabolic expenditure.
Mix-Up the MetCon
As mentioned above, save your biggest and best exercises for a MetCon. Use compound exercises and save isolated movement for a different format. Stephanie’s timing ratio of the four rounds can be presented in a variety of ways. It doesn’t have to be four rounds and it doesn’t have to be six exercises. In fact, it doesn’t have to be timed circuits at all. Thanks to other Fitmotivation videos you are now used to AMRAP (As many reps as possible) and EMOM (every minute on the minute) and these formats would also be perfect for a MetCon challenge. Get creative and enjoy designing your own MetCon.
Fitmotivation extends a big thank you to Stephanie for yet another science-backed and expertly designed water workout. Stay tuned for two more workouts with Stephanie posting this fall.