Metabolic finishers refer to a single or a set of variable high-intensity exercises performed for short durations (3 to 5 minutes) at the end of a regular workout. Metabolic finishers are performed with the purpose of achieving an enhanced after burn. A higher after burn implies that you continue to burn more calories even long after you have finished your workout. Some studies have revealed that a good after burn can show its effect for as long as 72 hours after the workout.
Hence, metabolic finishers can enable greatly enhanced fat loss compared to a normal cardio exercise session.
Another type of workout for fat loss that works far better than a cardio session alone is that of intervals, also called interval training. In this the regular workout is interspersed with 6 to 8 short (20 to 30 sec, at the most 1 minute) bursts of very intense activity. During these intense intervals you continue to do the same exercise but with increased effort in order to push your heartbeat close to your peak rate. And then back to the normal moderate-intensity workout for about double the duration of the intense period.
Why metabolic finishers and intervals result in increased fat loss
Increased fat loss by metabolic finishers and intervals is achieved in two ways: First, the longer after burn helps continue the fat burning process for longer periods even after the workout is long over. Second, during the high-intensity intervals the production of the human growth hormone is greatly enhanced. And this is the key hormone that facilitates fat loss. Both these factors work in conjunction to give enhanced fat loss compared to cardio exercises alone.
Metabolic finishers exercises
There are many variants of metabolic finishers existing in the world of fitness. In fact, fitness trainers across the world have developed their own set of metabolic finishers in accordance with their preferences. Some are real tough, and some not so tough. And some of them can be real fun to perform.
These exercises generally involve using your own body weight in any number of ways. They can be designed to improve the strength endurance power of different muscles along with extending the after burn. Some popular names of exercises that serve as metabolic finishers are: 300 yard shuttle sprints, medicine throw ball complex, prowler or tyre pushes, plate or sled pushes, 4-minute body weight Tabata complex, four corners farmers walks, 100 rep kettlebell complex, partner tag, reaction ball (catch and throw), leg complexes, plate push complex, Godfather complex, exercises with heavy ropes, Chest bumps, and so on and so forth.
Interval training can be introduced into any cardiovascular activity simply by interspersing the normal activity with 6 to 8 short bursts of peak performance into it. For example, if you are jogging, introduce short intervals of sprinting into it; if you are cycling on a stationary bike, introduce short intervals of spinning into it.
That's all about metabolic finishers and intervals. Both are great for fat loss.
Darragh Holland is a Cavan Personal Trainer and also runs his own Bootcamps.
He has helped people to lose weight and get toned so be sure to check out his Cavan personal training studio.
No comments:
Post a Comment