The Cooper Institute

Founded in 1970 by the "Father of Aerobics"
Kenneth H. Cooper MD, MPH


Metabolic Training to Maximize Caloric Burn

Posted in
Fit Tips

Monday, May 16, 2016

Performing a series of resistance training exercise with limited to no rest to improve the ability to perform anaerobic work can help maximize caloric burn. Plus, as seen in this video, these combined exercises replicate many required job demands. Sometimes called metabolic training or metabolic resistance training, performing a series of resistance exercises with limited rest can improve anaerobic glycolysis therefore improving the ability to perform anaerobic work, not to mention it provides a break from traditional resistance training programming—changing it up so to speak.

There are a variety of ways in which this can be done but one is through the use of complexes. When performing a complex, 2 or more exercises using the same training tool / load are completed for a fixed number of reps or time without any rest in between movements. Complexes can be completed in a sequence where one rep of each movement is performed followed immediately by the next one for a “sequence” of exercises and then the sequence is repeated for a set number of rounds or time. They can also be completed in succession, where the prescribed number of reps or time for each exercise are completed before moving to the next one (for example 10 reps of 4 exercises; 20 seconds of 4 exercises). Here is an example of a succession complex using a sandbag to perform a rotational squat, rotational lunge, squat with a swing, and a lateral lunge.

Remember that any type of interval training should consider the specific energy components required or the individual’s current fitness level, health status, history of injuries and goals.
For more on how to apply the principles of interval training, register for our Interval Training Course.