Metabolic effect has become one of the favorites at SLS! Many of our interval based classes follow the same approach as Metabolic Effect.
The Metabolic Effect is known in exercise research as “excess post exercise oxygen consumption” or EPOC. EPOC is the technical term used to describe the ripple effect that leads to increased caloric consumption for long periods after exercise. Increases in certain hormones during the ME workout ensure these calories are fat calories, making the body a fat burning machine for hours and even days after activity. Climbing a flight of steps provides an example of EPOC. While walking up the steps, breathing is challenged, however it is not until the top is reached that breathing becomes most difficult. EPOC is representative of this phenomenon on a much larger scale. Since the amount of oxygen consumed is directly related to how much fat is burned, small increases in oxygen consumption added throughout the day lead to significant burning of fat. Since ME training has both a hormonal and caloric effects, it is able to deliver superior results in less time than most exercise programs.
What is Metabolic Effect and how does it work?
ME training is a unique type of exercise utilizing multiple joint movements and full body exercisies to create a “ripple effect” on the metabolism. ME training provides real results in less time by:
* Using full body exercises so clients burn maximum calories in minimum time
* Generating the correct intensity to release hormones for fat burning.
* Creating an increased metabolism that lasts hours and even days after exercise (the metabolic “ripple” effect)
* Adding fat burning “machinery” to the body so clients burn more calories at rest.
* Using exercises that develop enhanced body function and increased fitness
•Constantly changing the workout so the body never knows what’s coming
What are the benefits?
ME training provides results simply & efficiently. There is no cumbersome equipment, no distractions, and no thinking. Group-personal trainers guide clients through the workout 1 exercise at a time taking the guess work out of exercising. All the client has to do is show up ready to work, the trainers will do the rest. Exercises develop strength, balance, coordination and endurance using weighted resistance, bodyweight, gravity and inertia.
ME offers several options with outdoor, or indoor fitness centers. The beauty of ME training is all fitness levels can participate in and benefit from the workout. This is how it works: Workout intensity is individualized by using heart rate (HR). 3 numbers are important for HR:
1) Max HR- The fastest a client’s heart rate can beat estimated by age
2) 74% of max HR- The level most people burn the max. Fat
3) 85-90% Max HR- Level most need to create a metabolic ripple
Workout intensity is individualized by using exertion rates. The ME Exertion Scale (MES) uses a score from
1-4 to guide intensity.
Metabolic Exertion Scale:
1. You are at rest and your muscles are not being exerted
2.You are at moderate exertion, you can still talk, and feel moderate muscle discomfort
3.You are at high intensity, you no longer want to talk, and/or your muscles are nearing failure or are burning
4.You are at extreme intensity, you have to stop or slow exercise, and/or your muscles have reached full mechanical and/or metabolic fatigue (a ME point).
Clients may defer to minimal exertion activities once they have reached a ME Point. These are known as Defaults and include walking, jogging, jumping jacks, or other low intensity movement. The workout proceeds at the pace of the individual participants. They can get water and rest whenever they need to.