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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Met

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Speaker 1: Con workouts sounds tough, sounds scary, it sounds like something

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Speaker 1: some people I would really want to do met Con workout?

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Speaker 1: Sign me up, right, But what the heck is it?

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Speaker 1: What is it? Met Con workout? That's the topic of

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Speaker 1: today's show. And it's a perfect topic for this show

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Speaker 1: because it goes to so many topics I discussed with you,

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Speaker 1: and I'll tell you why met Con workouts. What does

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Speaker 1: it stands for? It stands for metal ball conditioning metaball conditioning.

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Speaker 1: And as I was preparing for this show, I said,

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Speaker 1: you know what to grab, like a handful of textbooks

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Speaker 1: out of my library, which is filled with every kind

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Speaker 1: of textbook, but specifically, you've got the sports psyche, You've

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Speaker 1: got the exercise physiology, and then the nutrition and then

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Speaker 1: everything that falls within those three buckets. And so I

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Speaker 1: grabbed three, just grab three randomly exercise physic textbooks, all right,

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Speaker 1: and let me open Uh well, let me read this one.

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Speaker 1: So first one Exercise Physiology, eighth Edition, Theory and Application

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Speaker 1: to Fitness and Performance. Scott Powers Edward Howley looked up

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Speaker 1: metal ball conditioning and that one. Then I grabbed this one. Wow,

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Speaker 1: this goes way back. This was my uh A C. H.

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Speaker 1: Merriyan College of Sports Medicine, I believe textbook back when

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Speaker 1: I was getting that certification many many years ago. Fourth

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Speaker 1: Edition Health Fitness Instructors Handbook. And this is Howley and

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Speaker 1: Don Frank's beat on Frank's. And then I grabbed fourth

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Speaker 1: edition Physiology of Sport and Exercise Wilmore Costal and Kenny Okay.

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Speaker 1: And it's the last one Physiology of Sport and Exercise

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Speaker 1: that I'm holding as we speak, And I'm just gonna

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Speaker 1: flip to the back and look up metabolic conditioning. All right,

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Speaker 1: I've got metabolic disease signs or symptoms, page four fifty four,

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Speaker 1: metabolic equivalent, metabolic function, metabolic key production, metabolic syndrome, and

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Speaker 1: then metabolism. And that's where it ends. Under metabolism, you've

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Speaker 1: got aerobic training adaptations, altitude responses of inaerobic metabolism, blah

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Speaker 1: blah blah. No metabolic conditioning, surprising, right, but not metabolic conditioning.

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Speaker 1: And then preparing for the show to quick Google search

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Speaker 1: and looked up some of the top results for if

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Speaker 1: you were like, Okay, what the heck is metaball conditioning?

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Speaker 1: What do you find? Well pulled the quote right out

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Speaker 1: well known fitness magazine website and the blowout quote big

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Speaker 1: font read I believe it was in short, do met

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Speaker 1: con workouts and you'll get lean. Okay, sounds great, sounds

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Speaker 1: like something we want to do, right and then this

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Speaker 1: was my favorite, so we'll get us started. This is

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Speaker 1: a quote another magazine article online, well known fitness publication.

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Speaker 1: If you already know end love of high intensity interval training,

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Speaker 1: it's time to kick your workout up a notch. Hm.

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Speaker 1: Let me read that again. If you already known love

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Speaker 1: of high intensity interval training, it's time to kick your

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Speaker 1: workout up a notch. I would rephrase that and say,

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Speaker 1: if you have to kick your workout up a notch,

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Speaker 1: maybe you're not doing high intensity interval training. Quick break.

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Speaker 1: When we come back met con training, we'll be right back,

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Speaker 1: and we are back talking about met con training. Metabolic conditioning.

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Speaker 1: As I said in the intro, looked it up in

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Speaker 1: my textbooks. Not there, not there. But that doesn't mean

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Speaker 1: it's not something. Obviously it's something, But what is that something.

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Speaker 1: So let's go back to that article. I just read

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Speaker 1: the first quote. If you already know and love of

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Speaker 1: high intensity interval training, it's time to kick your workout

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Speaker 1: up a notch and it goes on. But wait, how

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Speaker 1: do you make intense exercise even more intense? The answer

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Speaker 1: with metabolic conditioning, also known as met con, a broad

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Speaker 1: category of exercise that includes hit workouts. While hit has

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Speaker 1: you working at above effort for short bursts of time

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Speaker 1: with specific rest intervals, met cons are often performed at

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Speaker 1: maximum sustained effort for longer periods, which can last for

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Speaker 1: twenty plus minutes. This reminds me of and I have

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Speaker 1: referenced this numerous times in the past, those commercials back

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Speaker 1: in the day for insanity videos while traditional interval training.

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Speaker 1: This was the commercial. While traditional interval training has you

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Speaker 1: working high intensities for short amount of times, we've kicked

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Speaker 1: that on its head interval training, and now we have

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Speaker 1: you working for long amounts of time. That's not interval training.

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Speaker 1: The whole point is, I mean, let me skip ahead here.

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Speaker 1: There's an inverse relationship between intensity and duration. What does

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Speaker 1: that mean? You can only go so hard for so

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Speaker 1: long and when you truly go hard. You can't go

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Speaker 1: that long. Let's go back to where we were talking

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Speaker 1: about interval training, and that's why I've done so many

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Speaker 1: shows Dr Michelle Olson about interval training and watched this

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Speaker 1: morning another person talk about their interval workout, their their

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Speaker 1: HIT workout, which when I watched, it wasn't a HIT workout.

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Speaker 1: It was an interval. They were doing intervals, but it

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Speaker 1: was nowhere near high intensity interval training. And so let

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Speaker 1: me read that sentence one more time. While HIT has

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Speaker 1: you working at above effort for sure, ports of burse

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Speaker 1: of time with specific rest intervals. Meticons are often for

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Speaker 1: maximum sustained effort, for what is above what is above

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Speaker 1: eight percent? You know this is now we're getting into this,

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Speaker 1: like what are we talking about here? And you know,

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Speaker 1: back when I was doing different workouts for different companies,

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Speaker 1: I did some workouts for a company, audio workouts, and

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Speaker 1: I'm always going to give you the honest truth. That's

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Speaker 1: why you listen. So the person who I was working for,

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Speaker 1: we were doing again audio workouts, that's all you need

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Speaker 1: to know. And I was using a scale. I wanted

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Speaker 1: to use a scale from one to tech and the

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Speaker 1: person who owned the company said now I want you

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Speaker 1: to use percentages, like specific percentages. And my response to

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Speaker 1: this person to him was, people don't really like if

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Speaker 1: I tell you to do thirty percent. Some of you

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Speaker 1: know what I'm talking about, but now we're talking about

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Speaker 1: above eight percent. You're already there, but now we're talking max.

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Speaker 1: Most of you have no idea, and myself included, do it?

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Speaker 1: Do I know what the difference between eighty five and seriously,

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Speaker 1: it also depends on the exercise you're doing bike versus run,

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Speaker 1: your your you know, perceived exertion levels and what you're

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Speaker 1: actually going to be at. You know, triathletes generally, when

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Speaker 1: they figure out their zones, running zones are gonna be

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Speaker 1: higher than bike zones because the body is not supported

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Speaker 1: as it is on the bike. But not with everyone.

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Speaker 1: I trained clients over the years who the bike in

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Speaker 1: run zones were the same kind of the exception to

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Speaker 1: the rule. But my point is it's confusing, and it's

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Speaker 1: different and it's individual. So when we start saying things

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Speaker 1: like while it has you working at above effort above

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Speaker 1: so that could be meticons are often performed at maximum.

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Speaker 1: That's that's maximum, that's maximum for the vaster journey. People above.

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Speaker 1: So my point is that we're getting confusing here, and

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Speaker 1: I understand why you're confused. It's sentences like that, and

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Speaker 1: it goes on and on again the final sentence. Meticons

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Speaker 1: are often performed at maximum sustained effort for longer periods,

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Speaker 1: which can last for twenty plus minutes. People, generally speaking,

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Speaker 1: if your workouts are really long and you are doing

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Speaker 1: them on multiple days back to back, especially, they're not

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Speaker 1: true high intensity interval training workouts, they're not. I just

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Speaker 1: watched another really smart PhD level person tweet out something

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Speaker 1: very similar a couple of days ago that the confusion

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Speaker 1: in what is high intense and interval training and what

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Speaker 1: isn't it's just used in in in ways where it's not,

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Speaker 1: and it goes to human nature. People. We avoid pain

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Speaker 1: and seek pleasure. Most people don't want to be at

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Speaker 1: that high intensity level in the red zone. I often

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Speaker 1: say that a five k race for me is generally

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Speaker 1: speaking more painful than a marathon because I'm not a

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Speaker 1: huge fan of being in that red zone because it's

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Speaker 1: it's painful when you're there, and that's why you can't

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Speaker 1: be there very long. If you're truly doing high intensity

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Speaker 1: interval training workouts. They are challenging. And not only can

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Speaker 1: you not do the intervals for long periods of time,

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Speaker 1: your workout can't be long if you're truly doing it correctly.

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Speaker 1: And so what's my point with all of this met

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Speaker 1: con workout stuff. It sounds cool, it wasn't in my

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Speaker 1: physiology textbooks, I would argue for a reason. It's kind

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Speaker 1: of a new term. That kind of it is a

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Speaker 1: new term, well kind of, because I'm gonna give you

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Speaker 1: the history of it. It's made popular by of course,

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Speaker 1: cross fit. If you do your research, primarily speaking, that's

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Speaker 1: where the resurgence comes from. Along with and this happens

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Speaker 1: really frequently, not for me, but fitness people who want

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Speaker 1: to sound really smart. We're smarter than they are. They

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Speaker 1: use terms like metabolic conditioning people. When you study exercise physiology,

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Speaker 1: you generate energy with three systems. I'm just gonna give

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Speaker 1: you this real quickly. We don't need to go into

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Speaker 1: this at all. But your phosphagen system, that's your A

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Speaker 1: T P PC system, your phospho creatine. You're glycolytic and

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Speaker 1: you're oxidative. Okay, phosphagen super quick, first couple of seconds

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Speaker 1: of of a sprint, you know, short, short, short duration explosive.

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Speaker 1: Then you're glycolytic kicks in that's carbs, okay, and then

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Speaker 1: you're oxidative longer marathons, things like that. So it's very simple.

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Speaker 1: Phosphagen kicks in right away, gcalytic takes over, oxidative takes over.

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Speaker 1: But three energy systems are engaged during all forms of

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Speaker 1: physical activity. It's just a matter of the relative contribution

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Speaker 1: of each. It varies depending on the duration and the

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Speaker 1: intensity of the activity. So when we're talking about met con,

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Speaker 1: it's the glycolytic primarily, and again it depends on what

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Speaker 1: you're doing and how you're doing it, but it's high

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Speaker 1: intensity interval training at the end of the day. That's

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Speaker 1: what it is. But let's go back and look at

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Speaker 1: the history. So if you look up the history and

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Speaker 1: kind of look back one place you will find it.

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Speaker 1: And I love this. Arthur Jones, the guy who started Nautilus,

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Speaker 1: and my first official fitness job was managing a Nautibus

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Speaker 1: facility when summer in college, and it was the old

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Speaker 1: school machines. It was a circuit. It was a circuit.

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Speaker 1: One of the greatest jobs, you know, I started with

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Speaker 1: in the Fitness World and to think that, you know,

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Speaker 1: now I am the fitness advisor for no know us. Incredible.

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Speaker 1: But it was Arthur Jones back in one place. You

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Speaker 1: can find this term in in October issue of Athletic

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Speaker 1: Journal magazine. He uses it and it's an article where

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Speaker 1: he talks about differentiating basically between strict muscular strength workouts,

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Speaker 1: you know, strength workouts and cardio workouts, and then the

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Speaker 1: intervals that went in. He called it metabolic conditioning. And

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Speaker 1: the quote he has is Jones called this and I

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Speaker 1: quote the ability to work at a high level of

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Speaker 1: intensity for a prolonged period of time. The ability to

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Speaker 1: work at a level very close to a pc of

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Speaker 1: intensity for a period of at least twenty minutes instead

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Speaker 1: of one minute previously considered possible. So what is he

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Speaker 1: talking about here? He's talking about circuit training at its essence.

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Speaker 1: You know, metaballic conditioning is complicated way of talking about

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Speaker 1: circuit training, making it more complicated than it is and

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Speaker 1: needs to be, especially for the vast majory people. Okay,

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Speaker 1: what was Jones talking about? Going from exercise to exercise

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Speaker 1: with minimal rest? And if you actually look, you know,

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Speaker 1: back at him, he's talking about with also with quality

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Speaker 1: and movement, which I would argue in many of these

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Speaker 1: quote unquote metabolic conditioning workouts is lost. You know, he

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Speaker 1: had specific reps and quality of movement. I would argue

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Speaker 1: many of these metaballic conditioning workouts we see when you

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Speaker 1: go as many reps as possible. I've talked about this

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Speaker 1: why I don't do those least amount of muscular engagement,

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Speaker 1: lack of form as the person gets fatigue, especially when

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Speaker 1: you go for really long periods of time, longer than

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Speaker 1: it needs to be, longer than it should be. I

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Speaker 1: don't need to differentiate, nor should you, between a hit

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Speaker 1: workout that's above and another type of workout that's a

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Speaker 1: hit workout. That's a hit workout. If you're doing high

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Speaker 1: intensity interval training the way I believe it to be

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Speaker 1: really hard, really quick, you know level that you don't

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Speaker 1: want to stay there very long. You can't do that

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Speaker 1: very long, and so for Arthur Jones, it's basically circuits

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Speaker 1: of weight training around twenty minutes limited rest periods. So

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Speaker 1: what you are getting a combined effect. You're getting cardiovascular

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Speaker 1: and you're getting strength at the same time. You know,

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Speaker 1: now over time, meta ball conditioning pretty much applies to

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Speaker 1: just high intensity routines, but it goes back to energy systems.

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Speaker 1: And that's again where I've watched friends of mine, people

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Speaker 1: in the business make it more complicated than it needs

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Speaker 1: to be because it makes for a great two minute

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Speaker 1: Instagram post. Metaball conditioning and energy systems and glycolic in

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Speaker 1: a TP systems and creating and things like that that

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Speaker 1: absolutely you don't need to know about unless you want

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Speaker 1: to in a in a way that exceeds most people's

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Speaker 1: goals weight loss, health. Keep it simple, keep it simple.

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Speaker 1: Metaball conditioning at its essence, at its simplest form, what

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Speaker 1: it truly is the circuit training, the circuit training, and

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Speaker 1: we shouldn't, in my opinion, professional opinion, differentiate between something

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Speaker 1: that's over of your max Harry intensity. Already over those

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Speaker 1: two are both high intensity in try it's the same thing.

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Speaker 1: It's the same thing your glycolytics system that we're talking

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Speaker 1: about here. Again, he uses carbohydrate to produce a t

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Speaker 1: P and this is generally speaking, activities lasting thirty seconds

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Speaker 1: to three minutes. Those activities are primarily fueled by energy

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Speaker 1: produced by this system. Again depends and three minutes I

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Speaker 1: would argue super long time. So it depends on your intensity,

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Speaker 1: but at the end of the day, met con for

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Speaker 1: me when you look at the physiology behind it. It's

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Speaker 1: a fancy term for for high intensity interval training, and

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Speaker 1: when you're truly working those quicker energy systems, the workouts

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Speaker 1: cannon should be, especially when you're doing multiple workouts per week.

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Speaker 1: Short term, short term, harder. We'll be right back, you know.

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Speaker 1: I would love to put heart rate monitors on people

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Speaker 1: and show them what that means, especially over long workouts.

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Speaker 1: This is why there is a method to the madness,

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Speaker 1: the ratio of work to rest, and then the quality

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Speaker 1: of the movements. And we are jutting out we they

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Speaker 1: are making it way more complicated than it needs to be.

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Speaker 1: Go hard, go easy, go home. That's interval training. Go hard,

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Speaker 1: go easy, go home. Stay out of that gray zone.

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Speaker 1: And if you're truly doing the interval at a high,

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Speaker 1: high intensity, you won't want to be there that long.

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Speaker 1: And you definitely won't and over time, can't do it

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Speaker 1: multiple days in a row. If you do, if you're

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Speaker 1: tough enough, then you know you do it. Over it's

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Speaker 1: not gonna last very long. That's what overtraining syndrome is

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Speaker 1: and and results from. You need to rest, you need

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Speaker 1: to mix up your workouts, you need to go hard.

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Speaker 1: Sometimes you need to do aerobic activity. Sometimes you can't

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Speaker 1: do the same thing over and over and not expect

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Speaker 1: problems to happen. And that goes for any type of activity,

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Speaker 1: but especially high intensity. Again, there is an inverse memorize this.

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Speaker 1: There's an inverse relationship between intensity and duration. When I

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Speaker 1: used to on the rare occasion, but you know, experimenting learning,

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Speaker 1: taking someone else's indoor cycling class, for instance, and they'd say, Okay,

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Speaker 1: we're gonna do a four minutes sprint. I look around, like,

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Speaker 1: who who can sprint for four minutes? It's not a sprint.

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Speaker 1: And that's why when I did teach, I taught by

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Speaker 1: the time on my watch on the wall on the clock.

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Speaker 1: If I said it was thirty seconds, it's gonna be

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Speaker 1: thirty seconds, because anyone who has taken a class like

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Speaker 1: that and the instructor says, okay, we're gonna sprint for

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Speaker 1: thirty seconds, and then they're obviously not timing it, and

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Speaker 1: suddenly it's sixty seconds, ninety seconds, you're done, and now

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Speaker 1: the entire workout after that suffers as a result. So

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Speaker 1: the structure of these workouts is so important, but their

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Speaker 1: simplicity to that, and so the takeaway for you is

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Speaker 1: meta ball conditioning fancy words high intensity interval training and

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Speaker 1: high intensity interval training is staying the heck out of

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Speaker 1: that gray zone for true short workouts, high intensity working

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Speaker 1: those first energy systems. You know, when you go to

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Speaker 1: the track as a runner and you're doing four hundreds,

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Speaker 1: let's say you do eight by four hundreds, you do

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Speaker 1: a work you do a warm up rather a couple

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Speaker 1: of miles one to three miles depending on your distance

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Speaker 1: that you're competing at. But you warm up. Then you

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Speaker 1: get to the track and what do you do? Sprint

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Speaker 1: hard for four yards? You do a lap all out,

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Speaker 1: and then what do you do? You walk? We're jog

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Speaker 1: super easy to recover half a lap a lap maybe

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Speaker 1: you know more, and then you do it again super hard,

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Speaker 1: super easy, and you don't do twenty people who have

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Speaker 1: you don't do thirty. You do eight or ten. But

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Speaker 1: those eight or ten are painful. And what we're also

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Speaker 1: trying to do is learn to progressively get a tiny

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Speaker 1: bit faster, go a tiny bit harder. It's about pacing right,

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Speaker 1: So that tenth one ideally is a tiny bit faster

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Speaker 1: if possible, then the first. But when you look at

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Speaker 1: your heart rate, when you do it correctly and in

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Speaker 1: an interval workout, you see it peaks and valleys, peaks

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Speaker 1: and valleys, and the fitter you get, the faster you recover,

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Speaker 1: the faster your heart rate comes down. So much confusion

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Speaker 1: about hitting high heart rates and what does that mean?

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Speaker 1: And people are comparing, well, I hit one eight and

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Speaker 1: you hit one sixty, Well apples to oranges age? Fitness level?

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Speaker 1: What percentage of that person's max are right? You have

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Speaker 1: no idea. But what does matter even more and is

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Speaker 1: it more easily comparable number is how quickly you recover.

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Speaker 1: And that makes sense, doesn't it. You see that guy

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Speaker 1: at the end of a race who's interviewed maybe thirty

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Speaker 1: seconds after finishing a crazy race, could be a sprint,

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Speaker 1: could be a marathon. Oftentimes you're shocked at how not

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Speaker 1: out of breath that person is. That's the heart getting stronger,

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Speaker 1: that's the cardiovascular system getting stronger. And I'll just leave

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Speaker 1: you with this. That's what interval training. Part of interval

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Speaker 1: training is learning to utilize lactic acid as a fuel source.

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Speaker 1: You're always using that and clearing it from your system.

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Speaker 1: That's part of interval training is training your body to

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Speaker 1: do that, and then it allows you to work at

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Speaker 1: a higher level for a longer period of time. So

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Speaker 1: there you have a metaballic conditioning sounds awesome, sounds cool,

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Speaker 1: high intensity interval training. All you really need to know

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Speaker 1: about it, and when you do it, go hard, go easy,

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Speaker 1: and go home, stay out of that graze home all right,

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Speaker 1: perfect topic, perfect topic, metabolic conditioning, cold where you want.

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Speaker 1: It's interval training. Thank you for listening. You can reach

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Speaker 1: out Tom h Fit is my Instagram and Twitter accounts.

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Speaker 1: Tom h Fit love to hear from you, questions, comments, complaints,

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Speaker 1: let me know. You can also go do fitness disrupted

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Speaker 1: dot com. Please subscribe to the show. Rate the show,

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Speaker 1: comment highly, greatly appreciated. Newest book is The Micro Workout Plan.

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Speaker 1: And yes, I have a virtual gym that just went

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Speaker 1: up soft launch. That is Tom Holland Fitness. I'm taking

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Speaker 1: thirty years plus of content. I'm putting it all one

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Speaker 1: place because when I'm out and about and people say

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Speaker 1: I need this, I need that to go. Okay, go

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Speaker 1: to my virtual gym, and I'm gonna answer questions there.

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Speaker 1: We gotta forum. So excited. This is again soft launch,

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Speaker 1: but in the next couple of months, so much additional

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Speaker 1: content will be put up there, and I'm gonna be

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Speaker 1: doing live workouts and things like that as well, so

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Speaker 1: if you're interested. Tom Holland Fitness dot Com as well.

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Speaker 1: I love what I do, and again I could make

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Speaker 1: myself sound really smart by using big terms and going

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Speaker 1: in depth as some do. What does that do for you?

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Speaker 1: Waste your time, confuses you and it's not ultimately going

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Speaker 1: to get you the results you want. I'm living proof

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Speaker 1: of my philosophy two years old, no injuries, lots of

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Speaker 1: races all over the world, and I'm going to continue too.

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Speaker 1: And I want you to have your best life. That's it.

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Speaker 1: I want you to look better, feel better, and live longer.

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Speaker 1: And it doesn't have to be complicated. You don't have

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Speaker 1: to do things you don't want to do. You don't

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Speaker 1: have to eat foods you don't want to eat. You

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Speaker 1: gotta find the exercise and the foods that you enjoy.

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Speaker 1: And there's something for you in both of those worlds,

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Speaker 1: exercise and nutrition. But far too often you're told you

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Speaker 1: have to do it a specific certain way, and that

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Speaker 1: is completely untrue. You need to feed your body good food,

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Speaker 1: need to raise your heart rate. You need to lift

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Speaker 1: heavy things, but with good form and in what excessive moderation.

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Speaker 1: Don't do a lot of exercise a little bit. Don't

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Speaker 1: do a lot of crazy dieting a little bit, do

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Speaker 1: a little bit a lot, do a little bit of

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Speaker 1: exercise frequently, do a little bit of healthy eating frequently.

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Speaker 1: Give yourself time, do it the right way, and you're

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Speaker 1: guaranteed results. That's the only guarantee, not those short term

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Speaker 1: promises you hear about read about. If it's short there's

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Speaker 1: a cost, usually monetary, end physical. So just do it

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Speaker 1: the right way, start on the right path, and you

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Speaker 1: already are by listening to the show. Thank you so

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Speaker 1: much for listening. I am Tom Holland. This is Fitness Disrupted,

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Speaker 1: Believe in Yourself. Fitness Disrupted is a production of I

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Speaker 1: Heart Radio. For more podcasts from my heart Radio, visit

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Speaker 1: the I heart Radio app, Apple Podcasts, or wherever you

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Speaker 1: listen to your favorite shows.