Surely you have heard of it and its effectiveness if it is about burning calories and accumulated fat. Find out what metabolic training is and how you can take advantage of its benefits.
Our own body can become the best ally when it comes to helping us lose weight while achieving optimal physical shape. That is the goal of a metabolic training : to maintain a high energy consumption even after sports activity is finished.
Even while at rest, we burn a certain number of calories to maintain our vital functions. This is known as the Basal Metabolic Rate (BMR). This index, different for each person, increases when we do physical exercise and decreases again at the end of a session. By doing a metabolic training we achieve that the rate decreases more slowly and, therefore, that the energy expenditure and the burning of calories and fat are prolonged in time.
Modalities of metabolic training
The metabolic training technique is based on the repetition of exercises at a fast pace and with controlled breaks that allow keeping metabolic expenditure high once the session is over. The CrossFit , the method Tabata a functional training circuit, the super series or HIIT training , including high – intensity intervals are examples of the different varieties which may have metabolic training.
They all have in common the ability to accelerate the heart rate and demand maximum power from the muscles involved in the exercise. In this way, after training, those muscles will continue to consume oxygen (which is known as the EPOC phase) until they fully recover and your body will continue to expend energy to be able to provide it. The result: a metabolic workout that’s just as effective in keeping you in top shape as it is making fat disappear without compromising your muscle mass.
What is a metabolic workout like?
A training that seeks to keep the metabolism accelerated after hours of having finished sports activity, is always intense and requires a good physical condition. If you are a beginner and want to put it into practice, the advice of a professional instructor or personal trainer is more than advisable.
For it to work, a workout to speed up your metabolism is based on the following premises:
There are different ways to perform a metabolic workout, with techniques applicable to different sports, from running or swimming , to circuit work in the gym, but they all have cardio as the main protagonist in common . It is about accelerating the cardiovascular pumping until reaching a heart rate of at least 70% – 80% of the total capacity, thus, achieving a greater expenditure of energy that forces our metabolism to “work” faster.
Maximum intensity in short periods of time
A training of these characteristics does not usually exceed 10 – 15 minutes, always depending on the modality in question. The effort required is very high and cannot (and should not) be prolonged for too long. The result is the burning of more calories and fat in shorter sessions.
Large muscle groups
The metabolic training is based on exercises compound s, multi – joint, where several muscles are involved. Squats, stride, jumps, running, plank, sit-ups, chin-ups … are some of the exercises that are usually included in a workout of this type.
Moderate or no weight
When in metabolic training cardio is combined with certain strength exercises (to also take care of muscle mass), these are performed without weight or with moderate weight. It is about repeating the movements quickly and not so much in managing to lift loads. The goal is to perform the maximum number of repetitions in each series.
The difficulty of doing a metabolic workout well lies precisely in knowing how to distribute the times. Working to the maximum is the norm, but always respecting the rest periods between exercises. They will generally be short (20 – 30 seconds) to achieve acceleration in energy demand , but they must be met. On the other hand, with 2 – 3 days of weekly metabolic training is enough to see results quickly.