Within the arena of health and fitness the term metabolic is thrown around quite a bit. We often hear and read about workouts or diet programs that “uniquely’ impact your metabolism so you burn more body fat &/or stimulate even higher fitness levels. But do these programs really work and how do we decide what type of metabolic focus is best for our particular needs?
Before we try to tackle the “what is the best” metabolic exercise - if there is such a thing - let’s first define the word metabolic. Metabolic or metabolism simply refers to the breakdown of food and its transformation into ENERGY. So, technically, any activity including breathing could be considered metabolic. However, typically when we see the term used in the context of promoting a particular type of exercise routine the implication is that the workout can increase the energy (calories) burned above what would be typical for a workout. The truth is there really are workouts that can create an environment where muscle is metabolically more active. More active muscles will lead to greater caloric burn. However, just finding more ways to recruit more muscle may not provide the whole picture of how we can optimize our fitness or health. By way of background and to narrow in on this topic a bit I have included a short description of several common metabolic related concepts that are often associated with exercise.
Metabolic Terms
There are quite a few promotional references that use metabolic to describe their program’s training benefits. Terms used to describe how energy is uniquely burned can include, but not exclusively; metabolic fitness, metabolic conditioning, resting metabolism, metabolic efficiency and even in a negative context as metabolic syndrome.
Metabolic Conditioning
Some popular exercise programs that are at times associated with the term “metabolic conditioning” are P90X, Cross Fit and programs that focus on high intensity interval training (HIIT). This type of program will typically stress variety, max muscle recruitment, and the requirement to consistently change ones exercise intensity and movement patterns during workouts. The training effect in this case is to promote continued challenge that pushes you through plateaus in your power, power endurance, strength, and of course, muscle tone with body fat reduction.
Metabolic Efficiency
Other more endurance oriented programs will focus on terms like metabolic efficiency (ME) which suggests that we can teach our body to use more fat as fuel which can provide even greater endurance, quicker recovery and potentially the ability to respond better to future more stressful training or lifestyle events. ME programs (see Metabolic Efficiency Training by Bob Seebahor) tend to stress lower intensity and progressively longer training efforts during certain phases in an annual training plan.
Metabolic Fitness
Along the same lines as ME the term Metabolic Fitness is commonly used within the endurance populations to promote training that will increase sustainable power or pace. These programs often focus heavily on improving an individual’s lactate or anaerobic thresholds (AT). This type of training will involve a variety of endurance focused workouts in addition to infrequent but longer intense interval sessions.
Metabolic Syndrome
On the health promotion side the term metabolic syndrome is really a negative byproduct of a lifestyle that is low in metabolic activity. Metabolic Syndrome is a condition of pre-diabetes where blood pressure, blood fats like triglycerides and cholesterol, blood sugar and belly fat are elevated above normal. Essentially this syndrome is the outcome of a lifestyle that is lacking in physical activity and associated with excessive and unhealthy eating habits. Metabolic syndrome can lead to heart disease, diabetes and other hypokinetic related diseases.
Resting Metabolism
In the quantification of energy or calories burned the term resting metabolism is often mentioned. This determination represents the calories that you will burn on average each day if you laid in bed and did nothing all day. We can test this value through indirect methods using a metabolic analyzer or we can predict the value from regression equations that have been constructed using body weight, gender and age. When determining energy expenditure from the use of a metabolic analyzer we obtain a resting energy expenditure (REE) value. This value can be added to other activity formulas or estimated using heart rate, in order to add additional energy burned through your physical activity. With these estimates it is possible to determine your food consumption requirements for the purpose of maintaining, losing, or gaining weight. Achieving a small deficit (200-500 kcals) in daily caloric intake through a combination of diet and exercise has been repeatedly proven to be the best way to achieve healthy and long-lasting weight loss with improved body composition. For athletes with a very high training volume this information will help them tailor their diet to ensure that they are getting adequate daily nutrition to meet the demands put on their bodies.
To help you track your energy balance there are several great mobile apps available. Below are two suggestions:
Because endurance training generally requires you to focus more specifically on sustaining not more than one or two exercise modes (e.g., walk, Run and/or bike) at a time there is a limited cross over effect to improve other critical fitness areas like your strength, power and elasticity. Thus it is important to include additional strength and core conditioning workouts to your weekly endurance program. The right progression and mix of ME and MF with some strength training will not only provide great endurance effects but can help you also to develop that leaner, lighter and more muscular body that many are looking for.
There are some programs which try to incorporate MC, ME and MF all together (see Cross-fit Endurance). Keep in mind though, RECOVERY is always king so it is important to control the training stimulus so that you can recover fully from each workout. Mixing in too much MC may lead to too much intensity and too little recovery. This unhealthy combination can compromise your training effect and even your health.
The down side of endurance focused training is that not only is the time commitment extensive but also the repetitive nature of some endurance training and events can predispose you to overuse injury. Following a well thought out and systematic plan is critical to your success. See coaching.
3. If your goal is primarily to optimize your health by lowering body weight and improving cardiovascular and muscular strength then integrating a more moderate approach to ME, MF and even MC could be very beneficial to insuring a training approach that lasts. The critical factors here, as in all the above scenarios as well, is that any approach to adding more exercise than you are accustomed to should be progressed systematically and at a rate that reflects your current health and injury status. Individuals who have been sedentary for long periods of time or who have a history of injury problems or other health limitations will need to practice a very conservative approach to moving up their fitness. This most often will require consultation with your physician first and individualized instruction from a trained fitness professional.
Ultimately the program that focuses on optimal health and fitness will start with several months of lower intensity ME type training (zone 1-2) that will include a light weight strength program that targets postural exercises that promote good alignment and core stability. Eventually additional resistance will be added for greater strength improvement and one or two AT interval workouts can also be added each week (see zones 3-4). Once a platform of sufficient functional strength, ME and MF is established then, if desired and appropriate, more aggressive routines can be added, including some MC training.
In summary, the best programs will be the ones that best encompass the entirety of our current physical needs and aspirations. Sometimes we will have to give up one type of fitness to perform better in the other. But no matter what concept you follow it should match your ability to perform it safely and it should enable you to recover from from each workout fully and regularly. Sometimes the process is more important than the immediate product. Stay away from programs that claim quick results while overwhelming your abilities to cope. Be willing to buck the trends and follow programs that really meet your particular and immediate needs. There are a variety of metabolic equations that can lead to burning more calories than you consume. Choose your program well.
For a full assessment of your exercise needs and guidance on how to best set-up your program to meet those needs go to http://www.fitstoplab.com and get started today.
Metabolic Terms
There are quite a few promotional references that use metabolic to describe their program’s training benefits. Terms used to describe how energy is uniquely burned can include, but not exclusively; metabolic fitness, metabolic conditioning, resting metabolism, metabolic efficiency and even in a negative context as metabolic syndrome.
Metabolic Conditioning
Some popular exercise programs that are at times associated with the term “metabolic conditioning” are P90X, Cross Fit and programs that focus on high intensity interval training (HIIT). This type of program will typically stress variety, max muscle recruitment, and the requirement to consistently change ones exercise intensity and movement patterns during workouts. The training effect in this case is to promote continued challenge that pushes you through plateaus in your power, power endurance, strength, and of course, muscle tone with body fat reduction.
Metabolic Efficiency
Other more endurance oriented programs will focus on terms like metabolic efficiency (ME) which suggests that we can teach our body to use more fat as fuel which can provide even greater endurance, quicker recovery and potentially the ability to respond better to future more stressful training or lifestyle events. ME programs (see Metabolic Efficiency Training by Bob Seebahor) tend to stress lower intensity and progressively longer training efforts during certain phases in an annual training plan.
Metabolic Fitness
Along the same lines as ME the term Metabolic Fitness is commonly used within the endurance populations to promote training that will increase sustainable power or pace. These programs often focus heavily on improving an individual’s lactate or anaerobic thresholds (AT). This type of training will involve a variety of endurance focused workouts in addition to infrequent but longer intense interval sessions.
Metabolic Syndrome
On the health promotion side the term metabolic syndrome is really a negative byproduct of a lifestyle that is low in metabolic activity. Metabolic Syndrome is a condition of pre-diabetes where blood pressure, blood fats like triglycerides and cholesterol, blood sugar and belly fat are elevated above normal. Essentially this syndrome is the outcome of a lifestyle that is lacking in physical activity and associated with excessive and unhealthy eating habits. Metabolic syndrome can lead to heart disease, diabetes and other hypokinetic related diseases.
Resting Metabolism
In the quantification of energy or calories burned the term resting metabolism is often mentioned. This determination represents the calories that you will burn on average each day if you laid in bed and did nothing all day. We can test this value through indirect methods using a metabolic analyzer or we can predict the value from regression equations that have been constructed using body weight, gender and age. When determining energy expenditure from the use of a metabolic analyzer we obtain a resting energy expenditure (REE) value. This value can be added to other activity formulas or estimated using heart rate, in order to add additional energy burned through your physical activity. With these estimates it is possible to determine your food consumption requirements for the purpose of maintaining, losing, or gaining weight. Achieving a small deficit (200-500 kcals) in daily caloric intake through a combination of diet and exercise has been repeatedly proven to be the best way to achieve healthy and long-lasting weight loss with improved body composition. For athletes with a very high training volume this information will help them tailor their diet to ensure that they are getting adequate daily nutrition to meet the demands put on their bodies.
To help you track your energy balance there are several great mobile apps available. Below are two suggestions:
1. The Lose it app is very easy to use and it’s free at http://www.loseit.com/?tag=cws
2. Training Peaks (TP) app which also connects to a comprehensive training log and planner at http://home.trainingpeaks.com/products-mobile.aspx
What’s your metabolic focus?
All the aforementioned metabolic concepts are well substantiated but often misunderstood by the everyday exerciser and even some trainers and coaches. It is important to not only know the difference between the terms but also how to integrate each concept into your own plan, taking into account your limitations and personal goals. Below are a few examples of how to maximize metabolic adaptations to meet certain objectives and goals.
1. If your goal is a high overall fitness and a lower body fat level, especially if time is a limiter in your training program, then metabolic conditioning can be very effective. Because the workouts often include circuit style training that can incorporate both cardio and strength components at the same time, then workouts can be shortened while maintaining a high volume of training. With the appropriate ramp up in training volume your potential training effect can be quite high which can stimulate a greater energy burn potential both during and after your workouts. In other words, as you move up your fitness level you can burn more calories because you can do more work and because you did more work you may even burn more calories during the recovery period.
However, there are some potential downsides to this type of training. Any time you add a progressive intensity that relies heavily on high intensity interval training (HIIT, see zone 5 examples here) &/or explosive and heavy lifting the risk of injury goes up. Depending on your current fitness level and any existing limitations (i.e., age, heart risk factors, pre-existing injury, poor posture and alignment problems) this type of training may be counterproductive. You should also keep in mind that even though studies have shown that you can significantly increase your aerobic capacity (i.e., VO2 Max) from short but intense HIIT training this does not mean you will necessarily be able to experience a strong finish in events that last longer than an hour (e.g., ½ marathons or triathlons, mountain climbs, etc.).
2. Generally speaking, metabolic conditioning on its own does not provide a sufficient training effect for finishing strong in the longer stamina oriented events that require a more endurance training focus. If your goal is to walk, run, swim or ride faster for longer periods of time or you want energy that sustains you for long adventures like; mountain climbing, extensive hiking and/or long distance cycling then you will benefit to the greatest extent by focusing on your metabolic efficiency and metabolic fitness. This typically requires several longer workouts (sometimes over an hour sustained) during the week and eventually some higher intensity interval sessions as well. (See zones 1-4 for description of these workouts here). The goal of training that promotes metabolic efficiency (ME) is to help you spare your limited energy sources (i.e., stored carbohydrates) by using fat more effectively and at a higher work rate level. Which really means you can hike, run or ride a little faster while still using energy systems that use a high percentage of fat as your fuel source. ME training (i.e., lower intensity zones 1-2) can improve your stamina and how much energy you have for the longer more moderate activities.
2. Training Peaks (TP) app which also connects to a comprehensive training log and planner at http://home.trainingpeaks.com/products-mobile.aspx
What’s your metabolic focus?
All the aforementioned metabolic concepts are well substantiated but often misunderstood by the everyday exerciser and even some trainers and coaches. It is important to not only know the difference between the terms but also how to integrate each concept into your own plan, taking into account your limitations and personal goals. Below are a few examples of how to maximize metabolic adaptations to meet certain objectives and goals.
1. If your goal is a high overall fitness and a lower body fat level, especially if time is a limiter in your training program, then metabolic conditioning can be very effective. Because the workouts often include circuit style training that can incorporate both cardio and strength components at the same time, then workouts can be shortened while maintaining a high volume of training. With the appropriate ramp up in training volume your potential training effect can be quite high which can stimulate a greater energy burn potential both during and after your workouts. In other words, as you move up your fitness level you can burn more calories because you can do more work and because you did more work you may even burn more calories during the recovery period.
However, there are some potential downsides to this type of training. Any time you add a progressive intensity that relies heavily on high intensity interval training (HIIT, see zone 5 examples here) &/or explosive and heavy lifting the risk of injury goes up. Depending on your current fitness level and any existing limitations (i.e., age, heart risk factors, pre-existing injury, poor posture and alignment problems) this type of training may be counterproductive. You should also keep in mind that even though studies have shown that you can significantly increase your aerobic capacity (i.e., VO2 Max) from short but intense HIIT training this does not mean you will necessarily be able to experience a strong finish in events that last longer than an hour (e.g., ½ marathons or triathlons, mountain climbs, etc.).
2. Generally speaking, metabolic conditioning on its own does not provide a sufficient training effect for finishing strong in the longer stamina oriented events that require a more endurance training focus. If your goal is to walk, run, swim or ride faster for longer periods of time or you want energy that sustains you for long adventures like; mountain climbing, extensive hiking and/or long distance cycling then you will benefit to the greatest extent by focusing on your metabolic efficiency and metabolic fitness. This typically requires several longer workouts (sometimes over an hour sustained) during the week and eventually some higher intensity interval sessions as well. (See zones 1-4 for description of these workouts here). The goal of training that promotes metabolic efficiency (ME) is to help you spare your limited energy sources (i.e., stored carbohydrates) by using fat more effectively and at a higher work rate level. Which really means you can hike, run or ride a little faster while still using energy systems that use a high percentage of fat as your fuel source. ME training (i.e., lower intensity zones 1-2) can improve your stamina and how much energy you have for the longer more moderate activities.
The downside of focusing on low intensity training alone is that it will only have a limited effect on your ability to keep pushing up your calorie burn potential and fitness capacity. In order to increase not only your fat burning ability but also a sustainable higher fitness level you will need to begin focusing on training that pushes up your lactate or anaerobic threshold (see zones 3-4) . This training promotes Metabolic Fitness (MF) which will require mixing the lower intensity training with some shorter but harder efforts. Unlike HIIT however, these AT intervals will include a bit longer intensity efforts (2-10 minutes) which are at a less than 100% effort. Generally, the intensity is at or slightly above the AT.
Because endurance training generally requires you to focus more specifically on sustaining not more than one or two exercise modes (e.g., walk, Run and/or bike) at a time there is a limited cross over effect to improve other critical fitness areas like your strength, power and elasticity. Thus it is important to include additional strength and core conditioning workouts to your weekly endurance program. The right progression and mix of ME and MF with some strength training will not only provide great endurance effects but can help you also to develop that leaner, lighter and more muscular body that many are looking for.
There are some programs which try to incorporate MC, ME and MF all together (see Cross-fit Endurance). Keep in mind though, RECOVERY is always king so it is important to control the training stimulus so that you can recover fully from each workout. Mixing in too much MC may lead to too much intensity and too little recovery. This unhealthy combination can compromise your training effect and even your health.
The down side of endurance focused training is that not only is the time commitment extensive but also the repetitive nature of some endurance training and events can predispose you to overuse injury. Following a well thought out and systematic plan is critical to your success. See coaching.
3. If your goal is primarily to optimize your health by lowering body weight and improving cardiovascular and muscular strength then integrating a more moderate approach to ME, MF and even MC could be very beneficial to insuring a training approach that lasts. The critical factors here, as in all the above scenarios as well, is that any approach to adding more exercise than you are accustomed to should be progressed systematically and at a rate that reflects your current health and injury status. Individuals who have been sedentary for long periods of time or who have a history of injury problems or other health limitations will need to practice a very conservative approach to moving up their fitness. This most often will require consultation with your physician first and individualized instruction from a trained fitness professional.
Ultimately the program that focuses on optimal health and fitness will start with several months of lower intensity ME type training (zone 1-2) that will include a light weight strength program that targets postural exercises that promote good alignment and core stability. Eventually additional resistance will be added for greater strength improvement and one or two AT interval workouts can also be added each week (see zones 3-4). Once a platform of sufficient functional strength, ME and MF is established then, if desired and appropriate, more aggressive routines can be added, including some MC training.
In summary, the best programs will be the ones that best encompass the entirety of our current physical needs and aspirations. Sometimes we will have to give up one type of fitness to perform better in the other. But no matter what concept you follow it should match your ability to perform it safely and it should enable you to recover from from each workout fully and regularly. Sometimes the process is more important than the immediate product. Stay away from programs that claim quick results while overwhelming your abilities to cope. Be willing to buck the trends and follow programs that really meet your particular and immediate needs. There are a variety of metabolic equations that can lead to burning more calories than you consume. Choose your program well.
For a full assessment of your exercise needs and guidance on how to best set-up your program to meet those needs go to http://www.fitstoplab.com and get started today.
