The Metabolic Effect workout is based on fat loss principles developed by two personal trainers. High Intensity Training or HIT, traces its roots to university studies designed to improve performance in college athletes. While the workouts share some ideas, they are both ways to achieve increased performance and lose fat weight.
HIT Getting Out of the Comfort Zone
HIT involves exercising to the point where it feels difficult for a short period of time, such as 30 seconds to 2 minutes. Then, before the heart rate drops to resting level, exercise resumes at a lower level of intensity, perhaps involving different muscle groups. The workout is structured so that higher levels of effort are sustained for longer periods of time than possible if you go all-out for the entire workout. It can be thought of as controlled periods of near exhaustion.
Metabolic Effect Training uses Cardio and Weights
ME training has intervals of cardio, resistance, and rest. The idea is that more can be accomplished in one workout with appropriate levels of effort and equally appropriate periods of rest, allowing for another intense effort after the rest period. An example is jumping rope for one minute, followed by pushups, followed by a period of rest for 30 to 40 seconds of deep breathing and stretches. This can be repeated for two to 10 circuits depending on the condition of the exerciser. A certified personal trainer is invaluable in helping to keep this training safe and appropriate.
Fat Loss During and after Exercise
While cardio workouts are essential for heart health and stamina, most well-trained exercisers quickly drop back to a resting heart rate after the workout has ended. High Intensity interval training does have the effect of pushing the cardiovascular system into a recovery mode, and causes more thermal effects of fat loss. Metabolic effect workouts incorporate resistance training intervals and this causes a heightened metabolic rate for several hours, even a day, after the workout. That is why these workouts are effective for exercisers wishing to reduce body fat.
Your Body Adapts to Any Exercise Protocol
Interval training and metabolic effect training are good ways to lose fat tissue. After six to eight weeks of following the workout protocol, it will be necessary to change routines as a way to keep gains in conditioning and to prevent injury from over-training. Think of these workouts as one tool in the toolbox, the other tools being cardio, weight training, balance/skill drills, and yoga or Pilates for stretching muscle tissue. A coach or certified personal trainer can help you to plan and execute your workouts.
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