Metabolic training, what is it? And how can we potentiate it
We now hear a lot about the idea that a workout to lose weight and burn fat, the ideal is to do a lot of cardio and to gain muscle is to do weight training. But what if you can combine the benefit of both, burn fat and gain muscle, all in short workouts? This is where metabolic training comes in, as a weight-loss workout. A training in which you can use the same material as a bodybuilding training, but with a different methodology, in which you
choose some exercises (between 4 to 8), and they are performed with the minimum possible rest until all the series are completed. It usually consists of a high intensity, in which the heart rate can vary between 85% and 95%, short breaks or none between exercises, resting only at the end of each series of the circuit.
According to the personal trainer Algarve, there are fundamental variables for the metabolic training that are:
1. High heart rate
One of the key features of metabolic training is that it keeps your heart rate higher for a good period of time. This is due to the fact that with a more intense workout, the body needs more blood supply. Therefore, the heart accelerates its beats, to guarantee the same.
2. Intense and short training
In general, more metabolic workouts have fewer rest breaks and longer sets. In the general context, they are shorter, but highly intense. Not that the same can not occur with the tensors, but in the case of the metabolic, this is more common.
3. Higher total voltage time
If we have longer series, it is natural that we have more total tension time in each exercise. With this, we have a greater blood supply (complementing item 1) and more tissue microlesions.
4. Do exercises that work great muscle groups
Give priority to movements involving multiple joints, for greater muscle involvement and more metabolic load in the body. When we mention large muscle groups we are not only referring to their size, but also to their capacity to generate force, which is also a very important point. Therefore, we should not only use very 'concentrated' muscle movements, that is, with restricted muscular action. For example, between a squat or a leg extension, squats will cause a greater metabolic action, due to the large amount of muscles involved in squats.
5. Train until failure
By this we mean that if you decide to follow our tip with this type of weight-loss training, the goal is to feel tired at the end of the workout. We do not mean that you can not move at the end of the session, but you have to have a muscular and hearty feeling that the effort was great and gave everything you had to give in training. Only in this way can be considered a metabolic training, and only then will you have the benefits of this training, in order to have the results you want.
What is very important to understand, from the first moment, is that the metabolic training must be thought and used, according to what its periodization advocates.
Otherwise, it will not have that much effect. In addition, many people believe that because it uses less total load, anyone can do it.
Even if you just want to lose weight, it is vital that there is a base period for you to have better results and safety. The metabolic workout brings to the body, a fairly accentuated total load. Therefore, untrained people, or those who are in the beginning of the training process, must be very careful with the highest intensities and always seek the advice of a professional who is specialized in the area.
Text by Laura Sousa