Sunday, September 12, 2010

metabolic training

designed to enhance your body's energy systems

1 Aerobic system and 2 AnAerobic systems

Aerobic means in the presence of oxygen and anaerobic means without oxygen.
Aerobic Activities are low intensity exercises that are performed for 15 min or more.
EXAMPLES: Biking, Swimming and Jogging.

Anaerobic Activities are moderate to high in intensity.
They are performed anywhere from a few seconds to 2-3 minutes.
Best Example: Sprinting
Involves repetition & increases exertion

which means:
(excess post-exercise oxygen consumption)
an elevated state of oxygen consumption after exercise
in an effort to bring the body back to its pre-exercise state.

Moderate jogging, the most common choice for cardio, does not burn enough fat.
Interval training done in a shorter time span, can burn more in 10-15 mins.
Anaerobic training will produce a EPOC effect in the body.
You will also continue to burn after your workout.
This type of training will increase your METABOLISM.

Higher metabolism for a longer period of time = increased fat burning power!

Timed Sets:
1 min of exercise followed by 15 – 30 seconds of rest
repeated for about 10 – 15 minutes
with the variables depending on your fitness levels
the amount of weight you can lift for 10 repetitions
should be what you would use for these exercises
work as hard & as fast as your can SAFELY
The exercises are total body, multi joint movements
EXAMPLES: Clean & Press or Burpies

keepin you on your toes
workouts should always be evolving
challenge yourself
push to the limits
always be willing to try something new

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