Rest-Based Training: Metabolic Effect

Do you have 5, 10 or 30 minutes to get in a great workout? Yes, of course you do!

Rest-based training is where it's at! I have been blessed to work with some of the best leaders in the fitness and health industry, and my dear friends, Drs. Jade & Keoni Teta are two of them. About 8 years ago Jade & Keoni introduced me to Metabolic Effect and the concept of rest-based training. From then on, my perspective and way of training has been effective and efficient in regards to time and progress. This past weekend I attended the IDEA Personal Training Institute in Alexandria, Virgina and had the chance to catch up with Jade. Check out Jade below for a quick introduction to Metabolic Effect and rest-based training.

            The Journal of the American College of Nutrition published a study comparing the same caloric expenditure but done at two different intensities: one group at 75% VO2 max vs. 50% Vo2 max.  The same amount of calories were burned, but they high intensity group was done in less time and had an elevated metabolic rate three hours after the workout. Regardless of your stance on EPOC, my take home point is a quality workout can be done in a short period of time (1).
             To get a feel for rest-based training jump in on a Metabolic Effect class near you.  Not sure if you have one near by? Get on the website and find out. No luck there? No worries! Grab a copy of The New Metabolic Effect Diet, an easy to read book for practical workouts.  Their book is founded on research assessing the body's hormonal response to food and exercise.  Studies have indicated that moderate intensity workouts, like swimming or continuous running,  can stimulate hunger hormones (2,3). My father, Dr. Ronald Vargo, a family physician in a rural town outside of Columbus, Ohio refers his patients to the book for advice on food and fitness. If I can get my dad to believe in something, it holds value ;)! He's a stickler for the valid and practical information!
            I am currently teaching Metabolic Effect classes at The George Washington University and the following has been amazing! From students to faculty, they are all maximizing their time and energy in this 30-minute high intensity workout. One of my most dedicated followers is world-renowned obesity and physical activity researcher and Editor in Chief of the Journal of Physical Activity and Health, Dr. Loretta DiPietro. “It [Metabolic Effect] compliments my style of training.  My type two (glycolytic) fibers are very responsive to it. I have never felt better in my life” Dr. DiPietro. 

             And for the nerd in me, this type of workout makes sense. Metabolic Effect and rest-based training is backed by exercise science, sports psychology, and endocrinology. For more information on the science of Metabolic Effect and the body’s hormonal response to this type of exercise, click here. In closing, check out the video of class. (Let me know if you can find me!)

 

Until next week, push until you can’t, rest until you can!

1. Helain, et. al. Postexercise energy expenditure and substrate oxidation in young women resulting from exercise bouts of different intensity. Jrnl Am Coll Nutr 1997;16(2)140-146
2. Karamouzis, et. al. The effects of marathon swimming on serum leptin and plasma neuropeptide Y levels. Clin Chem Lab Med. 2002;40(2):132-6.
3. Broom et. al, Influence of resistance and aerobic exercise on hunger, circulating levels of acylated ghrelin, and peptide YY in healthy males. 2009;296(1):R29-35.