Metabolic Physique Conditioning. The Science Behind the Program

Transcription

1 Metabolic Physique Conditioning The Science Behind the Program

2 Metabolic Effect

3 Who is most muscular? J Sports Sci Feb;11(1):3-8.

4 Who is leaner? Med Sci Sports Summer;11(2):

5 Which activity burns more calories?

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7 Metabolic Physique Conditioning Trains the whole body Creates a cardio vascular and muscular feel Uses a lot of calories Changes hormones

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9 Aerobics vs. Intervals Trapp et. al. 15 weeks of HIIT or aerobic zone. Intervals- 8s sprint, 12s slow-mo (20minutes) Aerobics- 75% MHR (40min) Control- no change Interval group had significant fat loss, trunk fat loss, and positive changes in insulin and leptin. Aerobic group gained fat?

10 3 Minutes worth of Exercise - Increased Insulin Sensitivity - Breaks down glycogen stores more effectively - Activating 70-80% of muscles of the body

11 Hormones ultimately determine fuel used (sugar or fat burner) Hormonal Model Where fat is stored (cortisol) hunger, satiety, cravings, mood, energy, health, motivation

12 Insulin (Storer) Glucagon (Burner) Cortisol (stress) HGH (youth) Testosterone (lean) Adrenaline (gas peddle) Thyroid Hormone Leptin (fuel gage) Estrogen Progesterone Hormones

13 Hormones at work

14 Evolutionary Design Stress Fight or Flight Adrenaline, Cortisol Inc. Blood Sugar Intense movement Increases Lactic Acid HGH, Testosterone Increases fat burn, muscle growth, fitness Photo used with permission from Paul Chek

15 Introduction to Hormonal Exercise EPOC (Excess Post exercise Oxygen Consumption) or Oxygen debt The amount of energy consumed after exercise is over Can Last hours THIS IS THE METABOLIC EFFECT

16 New Model Schuenke Et. Al. European Journal of Applied Physiology 2002

17 Metabolic Effect In Practice What Elevates EPOC? (Bs and Hs) Breathless (Catecholamines) 55% to 85% MHR to reach EPOC Corresponds with ability to talk. Burn (Lactate, IL-6, IL-8, HGH) Metabolic failure Heavy (IL-15, Testosterone) Mechanical failure, type II fibers Heat (Calorie use, sympathetic sensitivity) Sweat (For more details on the effects of IL-6, IL-8, and 1L15 then please visit )

18 Breathless Accomplished different ways Short rest periods/rbt Big body moves Circuits Anything that demands increased blood flow Triggers catecholamine release

19 Burnout techniques Burning Squeezing Reps, partial reps, slow reps, fast reps Compound sets, supersets Vascular Occlusion (IL-6, lactate) Squeeze of muscle provides occlusion Isolation exercises Lighter weights and bigger muscles

20 IL 6 Interleukin-6 (IL-6) is a signalling molecule released from muscle during exercise. As stored muscle sugar (glycogen) is depleted, IL-6 is released from muscle in greater and greater amounts. It leaves the muscle cell and signals fat tissue and other muscle cells to increase the burning of fat. It also signals the liver to increase the production of sugar or glucose so that intense activity can be sustained The more muscle you move, the more IL6 is produced. Also performing exercise which causes glycogen depletion stimulates IL6 as well

21 Heavy Mechanical failure Muscle strain Type II Fibers IL-15 Testosterone

22 IL 15 This is a muscle molecule which has the unique action of stimulating muscle growth while increasing fat loss. IL 15 release is generated through the action of type ll muscle fibres. Explosive movements, lifting heavy weights and bringing muscles to full fatigue activate these fibres. This is where mixing weight training with explosive exercises within a metabolic conditioning circuit can be of benefit.

23 Heat You still have to burn calories Sweating is an SNS driven event Correlates to catecholamines?

24 Rest-Based Training

25 Generating the Effect Integrated Short Dense Rest Based Simple Equipment Plyometrics

26 Techniques Used In Metabolic Physique Conditioning MPC Circuits Metabolic Chains One Set To Failure Burst/Blitz Compound Cardio Component Cardio

27 Combination Workouts? Journal of Strength and Conditioning Research (Sept. and Jan. 2008). 2 groups Same exact workout Weights followed by aerobics Weight training intermixed with sprints Intermixed group= Increased Aerobic capacity 21.2% greater response lower body strength 35.4% greater response Lower body endurance 52.8% greater response Fat burning by 991.8% WOW!! Muscle gain (82.2%) Faster recovery and less soreness All other parameters were comparable.

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30 Please use code MEPTWALES For your 40 reduction. So the course will cost 120 instead of 160. Offer expires 15 th February