TheTBW Metabolic Effect: how to get more out of your workout sessions
By Debbie Potts, Personal Trainer and Owner, Fitness Forward Studio
The Total Body Metabolic Effect. How can you raise your metabolism for 24-48 hours post workout?
Most cardio workouts just burn calories during the workout session but did you know you can boost your metabolism after your workout is over by adding the secret sauce… cardio blasts within a total body workout session.
Discover a total body workout and wearing a heart rate monitor. The total body workout occurs when you blend cardiovascular exercise, strength training, functional training, stability and mobility into one workout session. The Total Body Metabolic Effect occurs when you add cardio blasts with total body movements that raise your heart rate up to 80% or higher of your max heart rate.
The total body metabolic style of workout sessions not only raise your metabolism post workout, but also trains movement, reduces workout session and helps you age with grace. Don’t you want to have more time in your life to play and slow down the aging process? Do you want to look better naked? If you said yes, read further.
Here are some of facts as I see it from my observations and experience as a personal trainer:
1. Everyone is busy and short of time. We all seem run out of any spare time and we overschedule our days.
2. We are all glued to our cell phones, obsessed with the internet and constantly checking emails. We are working too many hours in an attempt to be accessible 24-7.
3. We have failed to set guidelines and boundaries with our schedule so the line between work and home has become completely blurred.
4. We struggle to get quality time with our friends and family.
Because we are all over programmed and tied to technology, what we really need is to improve our mobility, stability and strength. Sitting in traffic every morning and night and sitting at a computer all day means we also need to improve our aerobic conditioning, especially when training for an event.
The solution? I say it’s time to mix it up! Mix up your workout sessions. The “all in one” workouts are the way to go for an efficient exercise. Get out of the habit of sitting on the machines for your workouts and train your body the way it moves.
Why not putting all the necessary types of full body exercise movements into one session? The all in one total body workout done with heart rate monitor training makes the workout even more beneficial and focused.
I started using heart rate training program with my clients this fall. We implemented the heart rate training system into our workout sessions. The results have been amazing. The training is more focused and efficient. The heart rate monitors help individuals perform strength based exercises and interval training while maintaining the desired heart rate zone. We perform two-three higher heart rate training session per week, also known as “HIIT” (High Intensity Interval Training). The goal is to keep the heart rate high, in yellow and red zones, for 1-4 minutes. The following day we do green zone (aerobic) exercises by performing a strength exercise (multi-muscle group) followed by a cardio type of exercise to pick up the heart rate.
I suggest using a heart rate monitor in your next workout and mix it up with total body strength exercises added into your routine to keep your heart rate elevated. One or two times per week add more anaerobic (yellow/red zone) effort into your workout with 20-30 second all out bursts. Get more bang for your buck and in less time. Try small, 30 minute group personal training sessions at Fitness Forward Studio. Start with our 5-30 minute personal training sessions to get started then we can match you up with other clients or recruit your friends to be workout partners.
We only do 30-45 minute personal training sessions now with clients as we fit a typical old training style of 60 minutes into a 30 minute total body efficient workout. It’s just like an hour television show without commercial breaks.
Commit to get …and stay fit in 2016 by implementing the weekly total body workouts into your routine. Discover what metabolic efficiency is all about. But remember …you can’t out exercise a bad diet, no sleep or stressed out life. The WHOLESTIC Approach to fat loss, health and performance is more than just exercise.
In good health,
Coach Debbie Potts
