THE‘metabolic training is a form of exercise aimed at Increase basal metabolismor the quantity of energy that the body consumes at rest. This type of workout combines high intensity exercises with short recovery periodsstimulating greater calorie consumption not only during physical activity, but also in the following hours.
Metabolic training: what is it?
Metabolic training sessions often include multi-articular exercises, such as squats, lunges, burpees, weight lifting and pliometric movements. The goal is to involve multiple muscle groups at the same time, thus increasing the energy request.
The main benefits of this type of training include:
1. Increased metabolism: it favors the “post-combustion”, that is, calorie consumption even after the end of training.
2. Improvement of body composition: helps to reduce fat mass and maintain or increase muscle mass (lean).
3. Efficiency in terms of time: short but intense sessions, ideal for those who have little time available.
4. Increase in cardiorespiratory resistance, thanks to the alternation of high intensity and recovery phases.
No to do it yourself
It is important to perform metabolic training under the guidance of a qualified professional, especially for those who are beginners or have particular physical conditions. In any case, a precise technical knowledge is needed and capable of adapting training to the person, evaluating biological, genetic and performance parameters.
The importance of VO2 Max in metabolic training
The Vo2 max, or maximum oxygen consumptionrepresents one of the most significant parameters to evaluate an individual’s aerobic ability. It indicates the maximum quantity of oxygen that the body can use during intense and prolonged physical activities. This value is closely linked to the efficiency of the cardiovascular and respiratory system.
The vo2 max measures the The body’s ability to transport and use oxygen during intense exercise. The greater this value, the better the athletic performance will be, especially in resistance disciplines such as cycling, running and swimming.
The role of VO2 Max in metabolic training
Metabolic training aims to improve energy efficiency and body ability to burn calories. VO2 Max plays a crucial role in this process since:
1. It improves cardiovascular ability. A high V2 Max indicates a more efficient heart and lungs in providing oxygen to the muscles.
2. Increase the anaerobic threshold. Allowing you to support more intense efforts for longer periods.
3. It improves the consumption of fats. It favors a more efficient metabolism both during the activity and above all) at rest.
How to improve the VO2 Max?
To increase V2 Max, high intensity training such as high intensity interval training (HIIT) are effective. Alternation of maximum effort phases with active recovery periods. Prolonged resistance workouts. Running, cycling or swimming at a moderate pace for long periods. The variations of rhythm is also fundamental. And insert changes of speed during training to stimulate the heart and lungs.
We will focus on the changes in rhythm and the traditional, high intensity (HIIT) interval training and a particular variant of the latter, namely the Tabata.
Metabolic training: interval training, high intensity (hiit) and tabata interval training
Training at intervals is a very effective strategy to improve cardiovascular resistance and spend calories efficiently. There are different types of training at intervals, including the classic interval training, the High-Intensity Interval Training (HIIT) and the Tabata method. Here is an overview of each of them:
1. Classic interval training
Description: consists in the alternation of high intensity exercise periods with active or complete recovery phases.
Duration: the work and recovery phases may vary (for example, 3 minutes of intense running followed by 2 minutes of walking).
Objective: improve aerobic and anaerobic resistance.
2. HIIT (High-Intensity Interval Training)
Description: Training at intervals characterized by short periods of exercise at very high intensity followed by short recovery breaks. He includes global basic exercises such as squats, lunges, detachments, Jumping Jacks, Burpees, push ups.
Duration: usually 20-30 seconds of maximum effort with 10-30 seconds of recovery, repeated for various cycles.
Objective: increase cardiovascular capacity, improve body composition and accelerate metabolism.
3. Tabata
Description: a specific type of hiit developed by dr. Izumi Tabata. It consists of 8 rounds of 20 seconds of high intensity exercise followed by 10 seconds of rest.
Duration: only 4 minutes total, but extremely intense.
Objective: improve anaerobic ability and cardiovascular resistance in a very reduced time.
The choice between these methods depends on personal objectives, on the level of physical fitness and available time. Classic interval training is ideal for those who want to improve resistance, hiit for those looking for quick and intense training, while the tabata is perfect for those who have little time but want to achieve significant results.
Who is Paola Miretta
Paola Miretta is personal trainerYoga and Pilates Director and founder of Fitness boutiquebased in Piacenza and followed by a thick audience of students/s from all over the world on zoom.
Paola Miretta, Personal Trainer, Yoga and Pilates Director
I have always loved movement, understood as physical and mental change. I associate sport to the figure of my father, who as a child brought me to the pool saying that the swimming would put me “appetite” and would have strengthened me. My first element, in fact, is water. Competitive swimming has characterized my adolescence.
I pass from swimming to the asphalt, always complicit my father, who gives me my first running shoes, a couple of white and yellow mizuno. I dedicate myself to the resistance race, at least until twenty years old. I discover the world of fitness during the functional recovery from an accident: first the weight room, then the collective courses.
I am passionate about musical fitness, the time of music, to sharing movement, joy and fun, things that I miss in individual training for resistance, in water and on the road. From here I start my path as fitness and personal trainer.