Metabolic Effect-

What is Metabolic Effect and how does it work?

ME training is a unique type of exercise utilizing multiple joint movements and full body calisthenics to create a “ripple effect” on the metabolism. ME training provides real results in less time by:

* Using full body exercises so clients burn maximum calories in minimum time

* Generating the correct intensity to release hormones for fat burning.

* Creating an increased metabolism that lasts hours and even days after exercise (the metabolic “ripple” effect)

* Adding fat burning “machinery” to the body so clients burn more calories at rest.

* Using exercises that develop enhanced body function and increased fitness

•Constantly changing the workout so the body never knows what’s coming

What are the benefits?

ME training provides results simply & efficiently. There is no cumbersome equipment, no distractions, and no thinking. Group-personal trainers guide clients through the workout 1 exercise at a time taking the guess work out of exercising. All the client has to do is show up ready to work, the trainers will do the rest. Exercises develop strength, balance, coordination and endurance using weighted resistance, bodyweight, gravity and inertia.

ME offers several options with outdoor, or indoor fitness centers. The beauty of ME training is all fitness levels can participate in and benefit from the workout. This is how it works: Workout intensity is individualized by using heart rate (HR). 3 numbers are important for HR:

1) Max HR- The fastest a client’s heart rate can beat estimated by age

2) 74% of max HR- The level most people burn the max. Fat

3) 85-90% Max HR- Level most need to create a metabolic ripple

Workout intensity is individualized by using exertion rates. The ME Exertion Scale (MES) uses a score from

1-4 to guide intensity.

Metabolic Exertion Scale:

1. You are at rest and your muscles are not being exerted

2.You are at moderate exertion, you can still talk, and feel moderate muscle discomfort

3.You are at high intensity, you no longer want to talk, and/or your muscles are nearing failure or are burning

4.You are at extreme intensity, you have to stop or slow exercise, and/or your muscles have reached full mechanical and/or metabolic fatigue (a ME point).

Clients may defer to minimal exertion activities once they have reached a ME Point. These are known as Defaults and include walking, jogging, jumping jacks, or other low intensity movement. The workout proceeds at the pace of the individual participants. They can get water and rest whenever they need to.

The Metabolic Effect is known in exercise research as “excess post exercise oxygen consumption” or EPOC. EPOC is the technical term used to describe the ripple effect that leads to increased caloric consumption for long periods after exercise. Increases in certain hormones during the ME workout ensure these calories are fat calories, making the body a fat burning machine for hours and even days after activity. Climbing a flight of steps provides an example of EPOC. While walking up the steps, breathing is challenged, however it is not until the top is reached that breathing becomes most difficult. EPOC is representative of this phenomenon on a much larger scale. Since the amount of oxygen consumed is directly related to how much fat is burned, small increases in oxygen consumption added throughout the day lead to significant burning of fat. Since ME training has both a hormonal and caloric effects, it is able to deliver superior results in less time than most exercise programs.

SLS Fitness is the only fitness facility in New England with Metabolic Effect!

Boot Camp:

Boot Camp is a class that uses joint movement and full body functional exercises to generate the correct intensity to increase a metabolic effect. The focus is on movement not muscle groups to developed your strength, muscular definition and stamina. This is an energizing class with numerous health benefits. The 30 minute class incorporates: Sprints, Walking, Running, Power Squats, Lunges, Push Ups, Core Conditioning, Jumping, Stretching, Sport Drills, Functional Training Exercises, Chin Ups and Plyometric Drills.

SLS Fitness will focus on Full Body Training:

Time is probably one thing you don’t have so why create stress with long workouts when short intense boot camp workouts are more effective for fat burning. Full body hybrids that work the entire body burn more calories and burn more fat during and after the workouts. Why waste time on long cardio type workouts when you can burn 9 times more fat and boost your metabolism for hours after with full body ME exercises.

Boot Camp is a rest based class. That means the trainer will try to push you so you will want to rest. We will encourage lots of rest periods. SLS Fitness suggests beginner boot camp to all new exercisers.

Interval Boxing

SLS Fitness Interval Boxing training is basically exercise which consists of activity at high intensity for a period of time, followed by low intensity exercise for a period of time. These ’sets’ are repeated.

Sprint Intervals

The high intensity portion we call Sprint Intervals in class. Sprint intervals are measured either by time or distance. They can be as short as 15 seconds in activities like HIIT or as long as 20 minutes for aerobic interval training.

Rest Intervals

The periods of recovery are called Rest Intervals. During rest interval athletes stop the activity but generally exercise at a low intensity which allows the body to recover from the sprint interval. The length of these rest intervals are determined primarily by your fitness levels and the type of the sprint interval.

The intervals are important; the basis of the interval training is to ensure that your sprints are done at an optimal intensity, without sufficient rest your interval training will resort back to an aerobic type of activity.

Intensity

The intensity of the sprint intervals is how hard you push yourself during the sprint. For simplicity sake the intensity is usually measured on a scale of 1 to 10, 1 being no effort whatsoever while 10 represents the maximum effort possible. Now this is a completely personal scale depending on your own fitness levels and the type of interval training. For example a seasoned athlete may be training on improving his speed work, the sprint lasts for 15 seconds and his ‘10’ may be a flat out sprint with the athlete going as fast as he or she can. Another example would be someone who has not exercised in a while decides to do intervals while walking; a 1 minute walk at a brisk pace may leave the person completely out of breath. This would be their 10.

Now take the original athlete who sprinted for 15 seconds and change the interval to 5 minutes. They couldn’t maintain the same original 15 seconds pace for 5 minutes, but the maximum effort still represents a 10. A ‘10’ is merely the maximum amount of effort a person can safely expend for that particular interval.

Use Your Biggest Muscles in Interval Training

The secret to Interval training being so effective is a little process call EPOC (Excess Post Exercise Oxygen Consumption). It’s the process of your body replacing intramuscular energy that gets used up during intense exercise. Bigger muscles have bigger stores of energy that need to be replaced. The more energy needed to be replaced, the more fat will be required for energy.

What is EPOC Exactly? EPOC stands for Excess Postexercise Oxygen Consumption, and it refers to the boost in metabolism, or calories and fat burning, that comes after a workout. When you train, you burn calories to fuel your muscles, but when you´re done, your body keeps burning more calories and fat than normal.

This is due to the process involved in recovery: after exercise, your body must repair damaged muscle fibers, restock muscle glycogen levels, remove lactic acid from the muscles, etc. All these processes require calories, and a lot of those calories come from bodyfat. High Intensity Interval Training boosts EPOC much more than cardio done at one steady intensity level.

Interval Cardio and Weights:

is a 30 minute class alternating cardio endurance and muscle strength. Equipment (dumb bells, jump ropes, balls and free weights) may be used to challenge participants to improve muscle strength and cardio fitness. Lots of functional training and core exercises. Great for all levels.

TRX:

TRX Suspension Training builds functional strength, and improves flexibility, balance and core stability all at once. Using your own body weight and core strength, you will be taken through a program that trains the entire body in all three planes like you do in real life.

Pilates:

Pilates Plus: Through the integration of Pilate’s core-conditioning and strength exercises, this class supports the entire body. Hand weights, bands, glides and bender balls are used to help improve muscle control, strength, and flexibility needed for everyday activities.

Strength Training:

Weight Training: A 30 minute strength training workout using free weight heavy bar and dumbbells to add muscle and enhance fat burning as well as increases your metabolism. Great for all levels.

Fitness Yoga:

Fitness Yoga: A non-purist form of yoga designed specifically for the fitness industry. Fitness Yoga integrates the body and mind for total performance. This class features both strength and flexibility components using music to enhance your experience. Taught by a certified Yogafit instructor. Mat and towel are recommended.

Athletic Yoga:

Athletic Yoga: Will provide the necessary posses to increase flexibility for those who participate in high intensity cardio workouts.

Heated Hatha Yoga:

Heated Hatha Yoga: An eclectic blend of Power Yoga and the traditional yoga disciplines. This yoga class uses a flow of postures designed to increase strength, flexibility and promote a general sense of well being. Emphasis is on developing strength with coordinated breath and movement, and relaxation and stress release. This class combines the best of eastern and western yoga philosophies.

Zumba-

The Zumba® program fuses hypnotic Latin rhythms and easy-to-follow moves to create a one-of-a-kind fitness program that will blow you away. Our goal is simple: We want you to want to work out, to love working out, and to get hooked. Zumba® fanatics achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate for life! The routines feature interval training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt your body while burning fat. Add some Latin flavor and international zest into the mix and you’ve got a Zumba® class.

SLS Fitness Bridal Boot Camp

Focus on Full Body Training:

Time is probably one thing you don’t have so why create stress with long workouts when short intense boot camp workouts are more effective for fat burning. Full body hybrids that work the entire body burn more calories and burn more fat during and after the workouts. Why waste time on long cardio type workouts when you can burn 9 times more fat and boost your metabolism for hours after with full body ME exercises.

Focus on Fat Loss Exercises vs. Body Part Training:

Workouts that are geared to the type of dress you’re wearing are a total waste of time. If your goal is major fat loss and toning and definition then training with fat loss exercises not isolation exercises is your fastest ticket to a fabulous wedding dress body. Add overhead presses to your squats, add knee-ins to your push-ups, and add lunges to your rows. The more muscles you engage while doing an exercise the more fat you burn. The more fat you burn the more toned you look all over not just your arms or back or abs.

Switch From Long Cardio to Fat Burning ME Boot Camp Workouts:

A bride recently complained about doing weights 4 times a week along with 45 minutes of cardio 7 times a week and gaining weight. She was even working with a trainer! It is quality of cardio and not quantity of cardio that burns fat. Compare 45 minutes of cardio that only burns 300 – 400 calories with 20 minutes of fat burning cardio that can burn 500 – 600 calories.

You will cheer on your fellow classmates and form friendships to help support each other through each workout. Boot Camp is geared to women or men who want to change their workouts and take their level of fitness to the next level. The class is not limited to brides.