Constructive Vs Destructive Metabolism- A short lecture.

Many people on their fitness journey do not understand the full realm of metabolism.  They might think that burning as many calories as possible is always a good thing and that is certainly not the case.  If you need a refresher on how we burn calories and what we collectively know as metabolism please refer to my prior blog explaining N.E.A.T., Exercise, BMR, and Thermic Effect of Food and how they make your metabolism together.  The purpose today however is different- I need to explain the difference in good metabolism and bad metabolism or Anabolic VS Catabolic. 

Anabolism is constructive metabolism, or simply put constructive or good metabolism.  I am only using this in reference to muscle mass in this lecture. When we are in an anabolic state, we are using our energy pathways to synthesize the building of muscles and proteins.  In the fitness world, this is a great thing.  It helps to raise your resting metabolic rate to have more muscle mass, lowers your body composition, makes you stronger and builds better muscle, and all around helps us out through our activities of daily life.  This is achieved through a well-researched process of exercise using progressive overload, precise set and rep schemes with proper rest intervals, and heart rate ranges.

Catabolism or destructive metabolism is the opposite. It is the breaking down of nutrients to release energy- which in the muscles is never good.  Catabolism in general is a good thing if we are feeding ourselves properly and if our work load is proper. However when we work out too hard, have an elevated heart rate for too long, or are not giving our bodies the nutrients necessary then it breaks down proteins in the body for fuel and what are muscles? Proteins.  Performing too much high intensity work, depriving our bodies of necessary fats and carbohydrates, and performing for too long of a duration can all lead to catabolism. 

Our heart rate should only be in it’s highest of zones for a maximum of 30% of a workout for it to stay anabolic.  Many think that keeping the heart rate very high for as long as possible equates to a good workout and that is simply not the case.  In addition, too many reps in an interval set can lead to destructive metabolism. Workouts where you are constantly doing as much as possible, working out to failure every time, or that have an improper work to rest ratio will lead to the breaking down of muscle mass.  At first when we start these types of exercise plans we see weight loss and that seems positive, however, if we are losing muscle mass as well as fat mass that is never a positive thing and can lead to problems in the liver, kidneys, and even nervous system. For example, I see many classes now touting their self as HIIT training that have intervals such as :45 second of work to :15 seconds of rest and that is not correct. In fact, it’s almost exactly opposite of what is safe. True HIIT is a 1:3 work to rest ratio.  Or plans that have you doing 100’s of reps in short periods of time also lead to a catabolic state. 

Be wary of exercise plans that are all high intensity, have insane amount of reps, or that have you working at too high for too long as they lead to a destructive state in the muscles.  Checking the credentials of your trainers and instructors, proper nutrition, and monthly checks for body composition (fat mass versus muscle mass) can help you decide if what you are doing is constructive for your goals.  Often we see new plans claiming they’re the best new workout trend and we should be wary of those.  It usually comes back to the tried-and-true simple workouts that are the best, most sustainable, and will see the most results.