Opt for metabolic training. Metabolic response and training for weight loss

Metabolic training

- This is a sport that allows you to speed up metabolic processes in the body and get rid of excess fat deposits. Their difference from other types of training (primarily from aerobic) is that they not only burn fat during the training itself, but also start a fat-burning process that continues for 24-48 hours after the metabolic physical activity received.

How it works

So, metabolic training allows you to lose weight even during a break between classes. This phenomenon occurs due to the fact that this type of sports training causes the so-called excess post-workout oxygen consumption. The body needs it in order to oxidize the metabolic products accumulated during metabolic training. To trigger the oxygen debt effect, training must have two main qualities:

• to be difficult - you have to work hard;
• be tight - a large amount of work must be completed in the allotted time.

An interesting statistic comes from metabolic training studies. It turns out that in the first 24 hours after such training, the speed of metabolic processes increases by 21% and by 19% within 48 hours!

Types of Metabolic Training

There are two main types of metabolic load:

• Interval strength training or, as they are also called, anaerobic strength exercises. This block may contain several strength exercises. It is desirable that each of them be comprehensive, i.e. aimed at simultaneously working several muscle groups at once. To get your heart pumping, alternate lower-body exercises with upper-body exercises. This will force the body’s main “cardio pump” to redistribute blood more intensively.

In this case, the training should be structured in such a way that the approach to one of the strength exercises lasts 30-60 seconds, and the break between approaches and exercises is no more than 30 seconds. Also, move quickly during the concentric phase of a muscle fiber (shortening during contraction), and slow down during the eccentric phase (lengthening a muscle fiber under load).

Unlike conventional strength training, which is mainly aimed at growing muscle mass, its metabolic version comes with some damage to this goal and is also focused on burning fat.

• Interval cardio training or, as they are also called, high-intensity interval training. Essentially, we are talking about aerobic cardio exercises here. This block may consist of alternating 30 seconds of running at maximum speed with 1 minute of running at a moderate pace. The recommended number of approaches to this exercise is 10. In the same way, you can build this block using the explosive exercise burpee, swimming, exercise bike or treadmill, alternating periods of intense and moderate pace of work.

Other Metabolism Exercises

Experts say that in order to normalize all processes in the body, you cannot engage in only one type of training. It is necessary to pay attention to stretching, accumulation of muscle mass and other loads. All of them should be given the same amount of time and combined. If necessary, you can turn to a specialist for help, who will draw up a lesson plan.

Beginners must adhere to the following rules:

• You need to perform strength exercises with dumbbells 1-2 times a week.
• Do aerobics 1-2 times a week, which will give you the opportunity to use all muscle groups.
• Sleep at least eight hours a day. Only experienced athletes can afford to put stress on the body every day without causing harm to it.

During training, you should avoid strict diets. The body must be given the required amount of minerals and vitamins.

Wise people say: “Movement is life!” And they are absolutely right, because movement is precisely the basis of our exercises to improve metabolic processes.

1. Different types of walking

Walking is the most accessible and sure way to speed up metabolic processes, which has almost no contraindications. You can choose several types of walking and alternate them.

1. Walking at an average pace in the fresh air. You need to walk like this for at least 30 minutes a day.

2. Walking with elevation. A “good old” flight of stairs will do. For one time it is enough to go up and down from the first to the top floor of a nine-story building and back.

3. Intense walking. You should start walking quickly for 10-15 minutes, gradually increasing the duration of the walk. A four-legged friend who needs to be walked every day at just such a brisk pace can help you.

2. Exercise equipment

An exercise bike and treadmill are effective for metabolism. On the day of training, it is recommended to spend 10-20 minutes on the machines before performing other exercises. The ideal warm-up in the gym is alternating 10 minutes on an exercise bike with 10 minutes of walking (or running) on ​​the treadmill.

3. Aerobics and gymnastics

1. Squats. These exercises strengthen the muscles of the hips, legs and back. To perform squats correctly, place your feet shoulder-width apart, you can stretch your arms forward or fold them in front of your face. With a straight back, begin to bend your knees while looking straight ahead. Do not lean your body forward, stay straight.

2. Lunges. Again, keep your back straight! Place one knee in front of you, forming a right angle, the other leg remains behind, without touching the floor with your knee. Alternate lunges with different legs.

3. Abdominal exercises. With your knees bent in front of you, you need to lie on your back. We place our hands behind our heads, and our elbows must “look” to the sides. Raise your body, tensing your lower abdominal muscles.

4. Push-ups. Lying on your stomach, place your palms on the floor, shoulder-width apart. Rise up on your toes and straighten your body into a straight line above the floor. Now begin to straighten and bend your arms again with a straight back and legs.

This complex must be done together, starting with lunges and squats, ending with abs and push-ups. It is enough to do 15-20 exercises of each type.

In order to become the owner of an accelerated metabolism, it is not enough to engage in just one type of training. It is necessary to devote time to performing strength training, aerobic training, and stretching exercises, but only if the correct combination of these exercises is used. The main mistake among those who set themselves the goal of speeding up metabolism is increased physical activity.

Only high-level professionals and fitness specialists with extensive experience can afford to train every day and at the same time combine interval cardio training and Tabata. Or, for example, engage in a cross-training program.

If you are a beginner, we recommend that you follow the diagram below.

• Over the course of a week, you need to perform strength exercises twice using dumbbells or your own weight (callanetics).
• Do exercises that engage all muscle groups for an hour, followed by the same amount of low-intensity aerobics, for example, take a walk or oriental dance lesson.
• Also, twice a week you need to perform high-impact interval aerobic training for thirty minutes, and after that, devote the same amount of time to yoga poses aimed at stretching.
• It is also important to add a sleep mode to any training regimen. Its duration should be at least eight hours a day if you want to see results from training within a month and a half.

Completing all these sub-points will help you lose weight without harm to your health and to benefit your figure.

It is also necessary to try not to go on strict diets during this regime, which are characterized by low-calorie and unbalanced nutrition. Because they only slow down your metabolism and will nullify all your efforts to speed it up.

Never start training if you are hungry. An hour and a half before the start of your workout, you need to eat a protein product with a low carbohydrate content. Thanks to this, you will train more intensely and for longer, and the number of calories expended will increase compared to regular training.

You need to breathe only through your nose. Each inhalation and exhalation must be done only through the nose. Thanks to this breathing, the heart rhythm becomes stable, the blood receives more oxygen, and this contributes to an increased rate of fat burning.

But first, you need to get used to this type of breathing. At first you will find this inconvenient, but after just a few workouts you will no longer notice how you automatically breathe through your nose.

Intense aerobics should be done last. Our body needs at least fifteen minutes to start warming up and begin actively burning fat. Therefore, from this, if you start with an exercise bike and spin it for thirty minutes, fats will start burning only in the last fifteen minutes.

Example of a comprehensive metabolic workout

• Warm up: 5 minutes of running, dancing, jumping rope, cycling or aerobics.
• Running as hard as you can for short distances of 10-15 meters, alternating with 30 seconds of jogging. 10 approaches.
• Diagonal lunges back - 8-16 repetitions on each leg.
• Regular lunges - 8-16 repetitions on each leg.
• Any triceps exercise - 8-16 reps.
• Push-ups - 8-16 reps.
• Abdominal crunches - 8-16 reps.
• Rest 2 minutes - walk slowly, drink water in small sips.
• 2 more full circles for the entire workout.
• Cool down – exercises to restore breathing and stretching.

This type of training will provide a strong impetus to open the muscle membrane and move fatty acid into the muscles for subsequent breakdown within 48 hours. Lose weight effectively with metabolic training!

Today, from almost every refrigerator there is a song about the benefits of metabolic training. Moreover, the concept itself is so broad that it includes classes for girls with pink dumbbells, general physical training for MMA fighters, crossfit, and strength training with a “circular” focus. Let's try to figure out whether we need metabolic training at a specific point in time, and what type of training should be chosen

What is metabolic strength training?

Let's first look at what this type of training actually is.

So, metabolic training for weight loss is a scheme that includes several types of exercises performed at very high intensity with minimal rest breaks. This is done in order to create a feeling of oxygen starvation.

After performing several metabolic exercises on different muscle groups, you can take a short break and then begin again on another muscle group.

Rise of the Metabols

The term “metabolic training” itself has become extremely popular for one reason only. Humanity is rapidly getting fatter. And the term “metabolism” in the active vocabulary of a typical loser is somewhere in third place after the words “fat” and “calories”. Moreover, it is usually used in phrases like “I have a very slow and lazy metabolism,” “I have hormonal disorders and a slow metabolism.” From a physiological point of view, the difference between “fast” and “slow” metabolism is not that great. Some 2 servings of dessert or a couple of sandwiches with boiled pork and cheese. So “metabolism” in the name of the workout is nothing more than a good move to attract the attention of those losing weight.

Allegedly, a person is offered a magic stick to cure all metabolic problems. Enough 3 times a week is like group training X, or try out the exercise machines arranged in a circle in the women's fitness club Y.

In reality, the scientific studies mentioned in the previous post have shown that metabolism accelerates by the notorious 100 kcal or less, but not by the “dramatic” 400-500 kcal. So the M word can be safely ignored.

Exercises to improve metabolism

Regular exercises to speed up your metabolism at home will enable you to digest food better and speed up your metabolism. You can also lose excess weight faster this way.

If you do metabolic training at least a couple of times a week, it will speed up your metabolism and have a positive effect on your overall health. Acceleration exercises are recommended to be performed constantly to accelerate the body.

During gymnastics, a person will expend more energy, and therefore more calories will be burned. This can also happen when a person is resting, if there is the required muscle mass.

With constant exercise, it will be better to remove waste and fat from the body, which will make it possible not to deny yourself food and at the same time not to gain weight. There is nothing complicated in gymnastics, and therefore everyone can do such exercises.

Types of Metabolic Training

I just want to write something like “training” and “imitation”. No, I'll try to be more informative:

• TVS, Athletic, MetCon, Speedball, HIIT, BodyRock, Kettlebell and other group circuit training, whatever your gym calls it. Sometimes, by the way, they are called “functional training”. The main difference from regular aerobic strength training is that the usual squats, lunges, push-ups and deadlifts are interspersed with explosive jumps, hated by the entire female population, burpees, and various plyometric push-ups. This is not strength training, but strength endurance training if you use fairly high weights, and simple endurance training if you use small ones;
• training in a women's club on exercise machines arranged in a circle. Strength isolation movements alternate with aerobic segments, such as 1 dance step, or 1 exercise on a step platform. This is again endurance training, because it is difficult to set resistance of sufficient strength on the machines for “women’s training,” and the very atmosphere of the lesson (trainees move from station to station) is not particularly conducive to constantly changing weights. This is general physical training, suitable for those who, in principle, have never done anything, do not want to master normal strength training, and are ready to put up with a mediocre result, or with a strict diet, or just want to start doing something, and then increase the load when the results will begin to appear;
• training in crossfit boxing. It's not always "metabolic" and it's not always metcon. This is strength-based functional fitness, with all that it implies, like heavy squats, and a bunch of pull-ups to the chest. Designed for those who are prepared or who want to become so, and are ready to devote a considerable part of their life to training, mastering techniques and working on themselves;
• Body Pump and Hot Iron. Essentially, it’s strength training with light to medium-weight mini-barbells, in an ultra-high-repetition mode. Serves to increase endurance for those who do not like classic endurance lessons such as taibo. And to increase strength indicators for those who do not like the gym. It works, but only if you treat it with attention and dedication, and not as another group entertainment. Yes, you will have to increase the weight, move to more complex levels of training, and endure the burning sensation in the muscles, typical of endurance work;
• strength training for weight loss named after Alvin and Rachel Cosgrove. If in the first option - 10-12 repetitions, heavy weight, giant sets, alternating “top and bottom”, but using heavy basic exercises. If in the second...the same thing plus simple callisthenics, plyometrics, in short, not for those who hate burpees. The system is criticized by fans of the “work the base to failure” approach for the presence of various tricky movements such as the Romanian deadlift on one leg, but for those who have reached the first strength plateau, mastered the technique, and do not want to switch to the bodybuilder split, because it is boring, it is excellent a way to burn calories, work on balance, endurance and maintain strength for the next attack on personal records. Rather, it is suitable for people with powerlifting or “old school” bodybuilding training, and not for those who did “Monday chest, Wednesday back, Friday legs and deltoids” through isolation exercises alone in machines
• signature MRI or metabolic resistance training. There is no uniform terminology within the sports community, so the content of MRT can be very different - from heavy basic training with a barbell in a circle plus 1-2 endurance exercises at the end of the circle, to hybrid training where strength alternates with ballistics. Distinctive feature - no rush, no messy movements, and adequate periods of rest

And now about the training that will help you lose weight. It is selected individually and taking into account preferences. Personally, my preferences are MRI and Cosgrow, well, both great and terrible, perhaps.

But personally, yours should depend on the level:

• For completely untrained people, in my opinion, it’s better not to be fooled by the word “metabolism” and go to the good old gym with a trainer;
• untrained and allergic to the swing - hot irons, and group functional training, and, first, hot irons, and then all sorts of TVS;
• strong, but not resilient - classic circuit training, and then a choice of CrossFit, Alvin with Rachel or MRI;
• for those who generally train for running or cycling - see the point above.

But what about those who want a figurine for the beach? Well, excuse me, you will have a figure in any case if you eat and rest adequately for your training. The details, however, will vary somewhat, but here, on the Internet, it is still not possible to guess exactly how it will be for you specifically. And in reality, only practice is the criterion of truth.

Elena Selivanova

Hello, dear readers of my blog. Metabolic training is something new, you will say, and you will be right. Metabolism is called metabolism. If this process in the body is disrupted, then the person’s weight begins to increase, and diseases begin to set in. But it turns out that there is a special program that allows you to develop lean muscles and acquire a slender figure. Best of all, these fat-burning exercises only take 30 minutes.

About metabolic training

Are you interested? Then let's begin! A person is often faced with a choice: oatmeal or an omelet, sneakers or heels, strength or cardio training. The last two definitions are in constant confrontation in fitness. Cardio helps burn calories, strength exercises create beautiful relief and speed up.

If you have to make a choice, then try a metabolic program that combines the best of these two techniques.

This is how Equinox Club (New York) instructor Frank Salzone characterizes the new workout. According to him, metabolic training is a synthesis of short but intense exercises that force all the muscles a person has to work.

A person develops power, strength, endurance even in one lesson. Calorie burning occurs not only during training, but also after it ends.

Moreover, during exercise, the muscles learn to use their energy in such a way that in the future a person is able to work harder and more intensely, constantly improving his performance.

Sounds too tempting. But believe me, this is not fiction. Several studies were conducted, the results of which were published in one popular sports publication.

What did they show? It turned out that an extremely high level of metabolism was noted in those women who trained according to this program. Their results were better than those of those ladies who practiced according to the usual method.

It turned out that in the first group, calorie burning occurred even 16 hours after completion of training, that is, already at rest.

How to Add Metabolic Circuitry to Your Training Process?

So, how to properly plan such a workout?

You should remember that this approach to exercise forces the whole body to work, which is why it is better that both before and after training you have a day off from other types of training.

Yes, of course, you can do some cardio exercises, but they should be light enough so as not to overtax the body. After all, doing two intense workouts in a row can lead to injury or other unpleasant consequences.

REMEMBER! The body must have enough time to recover.

If you don't want to exclude strength training from your sports regimen, then it's worth adding MCT so that you have rest before and after it.

Don’t forget, this workout puts a lot of stress on your body, so don’t forget about the rest that your body will need so much.

And running is not the best way to relax and get away from MST, it’s better to take care of yourself, watch movies, take a relaxing bath. Whatever, just let your body recover and only then proceed to the next workout.

How the training goes

Therefore, a new type of training becomes the basis of a large number of fitness programs, which are becoming very popular today. One of them, created by Frank Salzone, is shown below.

The scheme is as follows: in each exercise it is necessary to perform the greatest number of repetitions in 60 seconds without rest. After completing these 10 exercises, take a breath and start doing it all over again - and so on for 3 full runs.

You need to exercise three times a week. When selecting weight-bearing objects, you need to pay attention to 2 such positions: do everything correctly, then by the end of each repetition you will feel a slight burning sensation in your muscles.

Reverse lunges with biceps curl and press

Stand up straight, place your feet hip-width apart, arms down, dumbbells in your hands. Step back with one leg, kneel on one knee, and lunge forward with the other leg (A).

Bend your elbows, turn your hands so that your thumbs point outward, and lift the dumbbells toward your shoulders (B).

Raise your arms up, squeezing the shells ©.

Move your arms down over your shoulders and return to the starting position. This is only one repetition.

Repeat this movement, but only on the other leg, and continue alternating legs.

Spiderman from plank position

Stand on your forearms: elbows level under your shoulders, toes on the floor, body extended (A). Bend your right leg and pull your knee across to the side towards your right elbow (B). Straighten your leg back, lifting your foot off the floor ©. Pause, then lower your leg.

Dear friends! At first glance, fat burning exercises may seem difficult and impossible. Try it and you will achieve weight loss. Tested by many women.

Often the problem of excess weight is caused by a slow metabolism - a low metabolic rate in the body.

This is a process in which, to put it very simply, food and drink are converted into energy. You can speed up your metabolism in different ways, including with the help of simple fitness exercises.

The most effective way to speed up your metabolism is aerobic exercise. You can give your metabolism a serious boost by doing at least 30 minutes of physical activity several times a week. Aerobic exercise, such as running, brisk walking or swimming, can help increase the number of calories you burn and stop weight gain.

Strength training will also come in handy. Working out is the best way to burn calories. The better muscle development you have, the more calories you will burn per day. This is because even when you are resting, your muscles are still using up energy. By exercising for enough time, you can stop the natural decline of metabolism, which can begin in your 30s.

1. The first most effective and accessible exercise for most of us is walking

.

It can be done anywhere, anytime, and by almost anyone. To walk, you don’t need to buy expensive accessories or a membership to a fitness club, you don’t need special training, and your health status, by and large, doesn’t matter. Therefore, we put this type of physical activity in first place. Beginners can try brisk walking for 10 minutes at a time, gradually lengthening the brisk walks. The ideal option is to walk the dog, because you need to go outside anyway and a routine activity can be turned into fitness.

2.Interval loads

- this is not just monotonous performance of the same exercise, but a constant variation in the types of physical activity. This way we seem to step out of our comfort zone every few minutes, making the activity more effective. One cycle: maintain the rhythm of the exercises for 1-2 minutes, then rest for a couple of minutes. Repeat the cycle the required number of times.

3. Squats

develop several muscle groups - quadriceps femoris, gluteal muscles, and also stretches the hamstrings. Stand straight, place your feet shoulder-width apart (starting position), keeping your back straight, bend your knees, as if you were sitting on a chair. Now return to the starting position and perform the exercise several times.

A little tip: try squatting first with a chair, then barely touching the chair, and then without a chair at all

4.Lunges forward

Just like squats, they work multiple muscle groups and also help you improve your balance. Take a big step while keeping your back straight. Bend your front knee 90 degrees. The other knee should be as low as possible without touching the floor.

5.Push-ups

is also a multi-joint exercise that uses many muscles in the body. The abdominal muscles and triceps receive the greatest load, and static tension is given to the quadriceps, forearms, anterior deltoids, small muscles of the hand, etc. Do a handstand, spreading your arms wider than shoulder width, so that the whole body forms a beautiful straight line from shoulders to heels. During the spin cycle, try to maintain this beautiful line. The female version is on your knees.

6.Abs pump while lying on the floor

- the easiest and most affordable increase and strengthening of the abdominal muscles, which also reduces the amount of fat and makes the stomach beautiful and flat. Lying on your back, placing your hands behind your head (you can cross them on your chest) and keeping your chin as close to the jugular cavity as possible, we begin lift your body up. In this case, the legs remain bent at the knees. The back should be straight. The neck is at the same level as the back. You should not be able to see your elbows in your peripheral vision.

7.Running in place

restorative really strengthens the body, makes capillaries work, stimulating blood circulation and enriching the blood with oxygen. You need to run in place for 3-5 minutes in a completely relaxed state, while your arms can dangle like whips and your legs can be bent. You should enjoy running like this and imagine how you are improving the functioning of your entire body.

Remember to breathe while doing these exercises. Breathing should be rhythmic and regular. This way you contribute to the maximum enrichment of blood with oxygen.

In general, even if you don’t specifically engage in sports, you can simply move actively in everyday life - this is also a good way to speed up your metabolism. For example, you can take the stairs instead of using the elevator, stand up every time you talk on the phone, choose a parking spot away from the entrance to the office building, and so on. All these seemingly simple things are a small contribution to speeding up metabolism. Based on materials from: zhivem-zdorovo.com, www.woman.ru

Do you know why most weight loss programs don't work as quickly as you would like? It happens that certain muscle groups experience fatigue and burning, you go to the gym every day, but your weight remains the same, despite all your efforts. Many instructors blame those who train solely on diet for their failures. They say that if fitness takes place, but the fat layer does not decrease, you are not eating correctly. In fact, diet is not always to blame - it happens that training does not cause the desired metabolic response, and therefore is more suitable for general strengthening purposes than for weight loss.

Metabolic response: what is it?

In sports medicine, metabolic response refers to the acceleration or deceleration of metabolism caused by exercise. Why the slowdown, since sport, according to most ordinary people, speeds up metabolism? It happens that physical activity causes the exact opposite of the desired effect. This is especially common if you exercise too much and for a long time. Yes, an hour and a half of brisk walking on a treadmill burns a lot of calories, but if you practice such activities every day, you will become overtired, and your body will slow down your metabolism, which means it will use less energy. As a result, you will not lose weight, but will remain the same weight.

The acceleration of metabolism is caused by training aimed at increasing muscle mass and exercises with alternating different aerobic modes of work, uniform load on the upper and lower body. At the same time, physical activity should not be too much - for an ordinary person, four to five hours of training per week during the active period of weight loss is more than enough. How to build a regime so that your own metabolism does not interfere with losing weight?

Circuit training example:

Monday:

Number of laps: 2-3

• Deadlift (1 set 20 reps)
• Lifting the barbell with outstretched arms (1 set 20 reps)
• Barbell squats (1 set 20 reps)
• Barbell press (1 set 20 reps)
• Squats with dumbbells (1 set 20 reps)

Wednesday:

Number of laps: 2-3

• Use a kettlebell or dumbbells for these exercises
• Turkish Kettlebell Press (1 set 20 reps)
• Kettlebell swing (1 set 20 reps)
• Pistol squats (1 set 20 reps)
• Kettlebell press (1 set 20 reps)
• Kettlebell lifts with support on them (1 set 20 reps)

Friday:

Number of laps: 2-3

• Bent-over barbell press (1 set 20 reps)
• Cable row (1 set 20 reps)
• Chest Rows (1 set 20 reps)
• Arnold Press (1 set 20 reps)
• Leg press (1 set 20 reps)
• Leg curls in the simulator (1 set 20 reps)
• Incline dumbbell press (1 set, 20 reps)
• Triceps push-ups

Try Metabolic Training and let us know how you like it!

Friends, support our group on Facebook, share this post with your friends or click the “Like” button! and you will always be aware of the latest news from the “Duty Rocking Chair”!

Previously it was believed that if the metabolism is disturbed, then this cannot be changed. However, it is possible to speed up metabolic processes for some time thanks to the special training “Metabolic Training”. What is it and how is it different from the fitness we are used to?

Cardio exercise is considered the most common type of fitness for weight loss these days. Those who want to reduce their volume spend hours on bicycles and elliptical trainers, watching TV series or work presentations in the process, while few manage to achieve the desired result. This happens because during regular cardio training, a certain amount of accumulated calories is burned, but as soon as the workout ends, fat burning and all metabolic processes stop. The difference with metabolic training is that when the training ends, all the magic in the form of increasing the body's basal metabolism just begins and continues for another day or two! This occurs due to an increase in the body’s “oxygen debt” during training (the amount of oxygen necessary to eliminate the anaerobic energy supply products accumulated in the body during intense muscular work). This leads to the first and most important condition for the phenomenon of metabolic training: the training must be intense (it must be hard for you) and dense (you must do a large amount of work in the allotted time), that is, it is necessary to perform, for example, as many dumbbell presses or push-ups as possible in a certain period of time. Two main types of training are suitable for these purposes: metabolic strength training and aerobic interval training.

• Metabolic strength training

They are circuit and interval training with and without weights, including exercises for all muscle groups, which are performed with little or no rest. The more muscle groups included in the workout and the larger they are, the more intensity you will experience. This means that it is better to do ten squats than ten dumbbell curls.

• Interval Cardio Training

Can be performed using any cardio equipment or outdoors. The general rule is that low-intensity intervals should be followed by high-intensity intervals when your heart rate (HR) is 80% of your maximum (220 minus age). One option for such training is sprints. A study published in the International Journal of Sport Nutrition and Exercise Metabolism found higher metabolic rates in women who exercised in such programs compared to those who exercised in a standard manner. The former burned more calories at rest at least 16 hours after finishing work. Another fact speaks in favor of such training. One hour of standard strength training with weights burns approximately 370 kcal. In 2013, the journal Medicine and Science in Sports & Exercise Metabolism published a study in which a group performed bodyweight jumping jacks for 4 minutes using a protocol of 20 seconds on and 10 seconds off. During these 4 minutes, an average of 54 kcal was burned. The number of calories that subjects burned in the next 30 minutes due to oxygen debt was also calculated, which averaged 81 kcal. Thus, a whopping 135 kcal were burned in just 4 minutes of intense interval work. The benefits are obvious! The only thing you need to remember is that in the allotted period of time you should try to complete the maximum possible number of repetitions of a given exercise.

What are the benefits of metabolic training?

In addition to its effectiveness, metabolic training has a number of other advantages: 1. It takes much less time compared to conventional cardio or strength training. 2. Don’t get bored with monotony - you can always use new types of exercises. 3. Suitable for people with contraindications. Eliminate and replace exercises as necessary. You can play with different types of exercises and intervals, but keep in mind that they are only effective for fat loss purposes and not for developing endurance or athletic performance).

Metabolic Training Example

Warm up
: rowing machine, medium pace, 10 minutes.

Interval training 1:

• burpee, 30 seconds;
• jumping, 30 seconds;
• ball crunches, 30 seconds.

Rest between exercises, 60 seconds.
Do two circles. Interval training 2:

• squats with dumbbell overhead press, 30 seconds;
• push-ups, 30 seconds;
• kettlebell swings, 30 seconds;
• Dumbbell plank row, 30 seconds.

Rest between exercises, 10 seconds. Do two circles.

By the way!

Burpee technique: squat down, placing your palms on the floor.
Throw your legs back and push up from the floor. Return to a squatting position, jump up and clap overhead. Do burpees without pausing. Metabolic strength fitness training is a type of exercise during which the body experiences a lack of oxygen amid high intensity physical activity. They include both strength training and cardio, which leads to a several-fold acceleration of metabolism. As a result, a person burns a large number of calories even after training and thus can achieve effective weight loss in the shortest possible time.

A fitness activity is considered metabolic if it meets the following characteristics:

• combines both types of loads;
• involves all the main muscle groups, and when performing physical exercises, a burning sensation occurs in the muscle tissue;
• has a maximum intensity level, so it lasts no more than half an hour;
• intense strength-training exercises are performed at a rapid pace one after another with a minimal rest period in between.

Metabolic training, which aims to activate and accelerate the body's metabolism, is most suitable for people who:

• want to achieve quick, but safe and effective weight loss;
• prefer short, but most productive physical activity;
• they strive to look young and athletic and want to have a slim, fit figure;
• want to strengthen and develop the cardiovascular and respiratory systems;
• their goal is to train most muscle groups at once;
• need to increase the body’s endurance and its physical strength indicators;
• love intense exercise and active sports.

At the same time, despite all its benefits, metabolic strength training, like any intense physical activity, also has contraindications. It is highly not recommended to use the metabolic method during fitness classes for people:

• in a post-traumatic state. Intense exercise can aggravate an injury or slow down the recovery process;
• having a low level of physical fitness and insufficient experience in fitness. A person who has not previously faced a serious load that forces the body to work hard will not be able to withstand metabolic training. You can start using this technique in sports in order to activate muscle development and stimulate effective exercise only after six months of regular physical activity;
• those suffering from serious diseases of the heart, blood vessels, respiratory system, as well as problems with joints;
• women during pregnancy.

Exercise regimen for weight loss based on metabolic response

First, watch yourself a little. How do you feel the morning after a strength workout? Are your muscles sore a little, are you feeling hungry, do you want to eat a substantial protein breakfast? Great! Your body “thickens” muscle tissue and actively burns calories. The worst thing you can offer him now is high-intensity cardio training like fast running or fitboxing on an empty stomach. Take a break - take a rest day or devote one hour to walking at an average pace. Such training will practically not affect recovery processes and will not increase appetite.

How do you feel after cardio training? If the next morning you feel muscle pain, this is a sure sign that cardio is a beneficial stress for your body, causing a jump in the speed of metabolic processes. You shouldn't have a second workout the next day. Your rule should be “if there is muscle pain after cardio, I rest the next day.” It’s not worth “achieving” results by training every day - your metabolism will definitely slow down and your appetite will increase.

Taking into account all the above, the following regime is best for losing weight: Monday: strength training, light weights, high repetitions; Tuesday: 1 hour cardio at a relaxed pace or slow dancing; Wednesday: 30 minutes of active interval cardio training; Thursday – day off; Friday – strength training; Saturday – moderate intensity interval cardio (such as step intervals or interval aerobics) or a day off if you feel the need for it. Sunday is a day off

So, more workouts per week does not mean better for weight loss. Organize your routine and results will come to you much faster.

Who is MST suitable for?

Now you already have at least some idea about metabolic training, now let's discuss who it is suitable for.

Honestly, they are suitable for everyone, but they should definitely be preferred by those who want:

• not long but effective workouts
• burn fat and develop muscle as quickly as possible
• have developed muscles, but at the same time remain slim
• improve the cardiovascular system
• don't waste time on long workouts
• look athletic and attractive
• expose yourself and your body to new tests

From all this it is clear that such training can improve everyone's life.

There are only a few types of people who should avoid MCTs

People recovering from injury should not start MCT. Firstly, metabolic training requires high intensity and if you do it half-heartedly, there will be no result. Secondly, such high intensity can damage the injury and worsen your current condition. Thus, it is better to wait for complete recovery and only then start training.

The next people who should avoid MCT are beginners. If you are just starting your sports “path”, then it is better to start with something else. The fact is that your body is not prepared for such high intensity. Therefore, for now it is better to prepare the body for such loads, it will take about 6 months (maybe longer, it all depends on you)

Well, the third group is people with certain diseases. For example, if you have heart problems, then MCT is simply contraindicated for you and it is better to give preference to moderate-intensity training.

Pregnancy is also a stop sign for MCT. If you still have questions, it is best to discuss them with your coach.

Before we dive into what metabolic training actually looks like, let's first talk about its benefits.

So here are some key points:

Accelerated fat burning process

It is an indisputable fact that compared to conventional strength training, metabolic training is significantly superior.

During several studies, scientists found that, unlike training at a moderate pace, training at a high intensity showed simply crazy results.

The second type burned much more fat than the first.

Moreover, we all know that excess fat can lead to very disastrous consequences, so MCT not only makes you slimmer, but also saves you from various diseases.

Improves fitness and your cardiovascular endurance

As mentioned above, metabolic training makes the heart work faster, due to the high intensity, your heart rate increases, and very short breaks do not allow it to calm down. What

That is why this type of training is not suitable for people with heart problems.

MCT develops muscles and strength

Since MCT also includes strength training, you will also get great results in the muscle area.

And this is another advantage of metabolic strength training, because most other workouts that are aimed at accelerating metabolism do not pay attention to muscles and muscle mass.

Doesn't take much time

As mentioned above, MCT is the fastest and most convenient type of training. You can be at home or in the gym, it doesn’t matter, all you need is 30 minutes of time. And this is very convenient, especially for people with a busy schedule.

Moreover, MCT includes a variety of compound exercises that work the entire body, so 3 workouts per week (one day apart) will make a great workout regimen.

Yes, yes, you don’t have to go to the gym 5 times a week, training individual parts of the body, or include additional cardio exercises in your schedule, because MCT is the best part of both workouts.

Improves insulin sensitivity

Sensitivity is an important factor that not only helps your body control weight, but also prevents the risk of diabetes.

And here MST also managed to succeed. After each workout, your body begins to respond better and better to insulin.

In one experiment conducted by a group of researchers, it was noticed that volunteers who did high-intensity workouts literally showed better insulin sensitivity after a couple of weeks.

Reduces stress levels

Intense exercise also reduces stress levels and improves your mood.

Once you start doing MCTs, you will immediately notice how positively they affect your mood.

With each workout you will feel calmer and more relaxed.

Improves sleep quality

Last but not least, MCT, like any workout, improves the quality of your sleep.

BUT! It is important to choose the right time for your workout, because if you do it too early, you may fall asleep at the wrong time, or, conversely, if you practice too late, you will have more problems falling asleep than usual.

And these are all just the main advantages of this training, so you really should pay attention to this type of training.