What is Metabolic Effect and how does it work?

The Metabolic Effect (ME) 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 fat-burning. Since ME training has both hormonal and caloric effects, it is able to deliver superior results in just 30 minutes, less time than most exercise programs.

ME training utilizes multiple joint movements and full-body exercises to create a ripple effect on the metabolism.

ME training provides real results in less time by:

  • Using full body exercises so clients burn a maximum amount of calories in a minimum amount of 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 that clients burn more calories at rest.

  • Using exercises that develop enhanced body function and increased fitness levels

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

What are the benefits of Metabolic Effect Training?

ME training provides results simply and efficiently. There is no cumbersome equipment (just a set of dumbbells), no distractions, and no thinking. SLS coaches guide members through the workout one exercise at a time, taking the guesswork out of exercising. All the members have to do is show up ready to work, the coaches will do the rest. Exercises develop strength, balance, coordination, and endurance using weighted resistance, bodyweight, gravity, and inertia.

The beauty of ME training is that all fitness levels can participate in and benefit from the workout. Workout intensity is individualized by using heart rate (HR). Three numbers are important for HR:

1) Maximum HR: The fastest a client’s heart can beat estimated by age

2) 74% of maximum HR: The level at which most people burn the maximum amount of fat

3) 85-90% maximum HR: The level most people need to reach 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 (an ME point).

Members may defer to minimal exertion activities once they have reached an 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.