MetabolicConditioning Made Simple

7/28/2019 MetabolicConditioning Made Simple

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Shared Passion Shared Knowledge Your Success

Metabolic Conditioning

SimplifiedPhoebe Lahey (BHMHE)

and

Nardia Norman (BPhEd)


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Supporting Documentation

www.developpt.com.au

Copy of This PresentationTips & Advice

[email protected]@developpt.com.au
http://www.developpt.com.au/mailto:[email protected]:[email protected]://www.developpt.com.au/


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Objectives

Define Metabolic Conditioning and how it canbe used to create an anabolic response

To understand how hormones influence bodycomposition

To identify lifestyle factors that may help orhinder the hormonal response

Identify the best training techniques tomanipulate hormones in your favour foroptimal results

Walk away with some Phoebe and Nardiastyle training plans


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Definition of Metabolic Conditioning

Any training that builds capacity in all 3 energy

systems.

Metabolic conditioning session are typically done at

high intensities in which the intent is to increase

the storage and delivery of energy for any activity.


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Be safe with your exercise prescription!!

Ensure that your client is qualified for thesessions!!


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What is a Hormone?

Hormones are powerful chemical messengers,

that transfer signals from one cell to the other

They bind to the surface of a cell and unlock it

Released from endocrine glands e.g. pituitary oradrenal glands

Influence most things in the body


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Some of the things they effect

Regulation of metabolism (production,

regulation and storage of energy)

Prepare body forfight or flight

Stimulation or inhibition ofgrowth

Activation or inhibition of immune system

Control reproductive cycle

Mood Maintenance of internal environment (e.g.

BP/temp homeostasis)


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Important points

No one hormone acts in isolation!

If one hormone is disrupted the chances areothers will also be affected

The ability for hormones to work properly rely on:

- the timing of release

- the amount released

- the sensitivity of the target

tissues


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How can Hormones get out of

balance?

Poor nutrition

High levels of stress (particularly chronic stress)

Decreased/poor quality sleep

Inactivity or overtraining Environmental factors or hormone disruptors e.g.

exposure to chemicals, use of plastics etc..


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Overview

- We will look at the role of 4 influential hormones in

bodily processes

- How lifestyle factors can negatively effect these

hormones

- How to try and overcome the hormonal imbalance

- How to use these hormones to our benefit through

training


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We are only as healthy as our

weakest hormone!


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- Hormones are the orchestra of the body, and each

has an important role

- If one is not doing its job then it starts to effect theothers


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Hormonal Decline

Decreased energy

Decreased immune system

Decreased clear thinking

Decreased ability to sleep Increased depression

Increased weight


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There are so many hormones to explore, but today

we will look at:

- Cortisol- Insulin

- Growth hormone

- Testosterone


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CORTISOL

Cortisol is secreted by the adrenal glands and it:

Regulates BP

Helps proper glucose metabolism Promotes release of insulin for proper

sugar maintenance

Helps immune function andinflammatory response


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Doesnt sound too bad does it?

Then why are we typically told that cortisol is bad?


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Cortisol is important for the bodys day to day

function

Levels should be highest in the morning and

lowest in the evening

Released in higher levels during the bodys fight or

flight response to stress


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Small increases in cortisol have some positive

effects; it allows:

Quick bursts of energy for survivalreasons

Heightened memory function

Burst of increased immunity

Lowers sensitivity to pain

Helps maintain homeostasis


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All forms of stress produce the same

physiological consequences!

A person may respond:

- Environmental stress (heat, cold, noise etc..)

- Chemical stress (pollution, drugs)- Psychological stress (worry, fear, anger)

- Physical stress (overexertion, trauma, infections)

- Biomechanical stress (nutritional deficiencies,

refined sugar consumption)


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How life threatening the brain perceives a

situation will determine whether someonefights or flights


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In fight or flight mode adrenal glands release:

CortisolAdrenaline

Other stress hormones

This increases Heart rate

BP

Breathing

Thus moving oxygen rich blood rapidly into thebrain and muscles needed forfighting or flighting


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In flight or flight mode your:

senses become keener memory sharper

more clarity of mind

more swiftness and coordination ofmovement

enhances strength and courage

less sensitive to pain

body is provided with a rapid burst of

energy


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Inability to fight or flight in stress situations

OR

Inability to activate parasympathetic nervous

system to return body to normal

Leads to Chronic Stress!


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Higher and more prolonged levels of cortisol inthe body have been found to have negativeeffects such as:

Impaired cognitive performance

Suppressed thyroid function

Blood sugar imbalances such as hyperglycemia

Decreased bone mineral density

Higher BP Sleeping difficulties

Lower immunity and inflammatory responses

Increased abdominal fat


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A release of Cortisol is meant to be temporary,

perfect for fight or flighting from a dangerous

situation

However:

In a world where most countries number 1

gross national product is stress, stress is virtually

constant!


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As the body responds to this

cumulative stress it goes

through 3 stages:

1. REACTION:

the body reacts to stress releasing cortisol andother hormones to cope with the trauma. The

heart beats faster, BP increase, breathing

increases and pupils dilate


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2. ADAPTATION:

After the stress hormones have been released

from the adrenal glands in large quantities, the

symptoms disappear, the individual feels good

and is able to function in the presence of the

stress they are under


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3. EXHAUSTION:

After an extended period in Stage 2, the bodys

cortisol levels are too low during the day and the

body relies on adrenalin to get through everyday

tasks. This in turn leads to insomnia,

exhaustion, breakdown and collapse


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Signs of Adrenal Fatigue

Exhaustion

Irritability

Hair falling out

Weight gain

Skin irritation

Respiratory difficulties

Inability to think clearly in stressful situations

Indifference towards sex


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Sugar and Stress

Research shows that people with adrenal fatigue

tend to overeat, especially high calorie processed

foods for quick energy release

Sugar handling stress increases cortisol

= increased cortisol aggrevates the sugar

handling situation, contributing to the development

of increased insulin levels and ultimately diabetes


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Sleep deprivation, stress and

weight gain

Increased cortisol levels leads to lack of sleep and

lack of sleep leads to increased cortisol

Lack of sleep leads to :

- inability to process glucose

- slows metabolism

- creates hormonal decline

- imbalances ghrelin and leptin

levels


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GHRELIN

Is an appetite stimulating hormone which is mostly

released from the stomach

When Ghrelin levels are up, people feel hungry


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LEPTIN

Considered a fullness hormone

Is released by the fat cells, and tells the brainabout the current energy balance of the body

When Leptin levels are high a message is sent to

the brain telling it that the body has had enoughfood, and thus the person feels full

Low levels indicate starvation and increasesappetite


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Multiple studies have concluded that sleep

deprivation leads to at least 15% increase in

Ghrelin and a 15% decrease in Leptin

.. This leads to WEIGHT GAIN!


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Colombia Sleep Study Results

Columbia University in NY studied sleep patterns

and obesity of over 6000 people

Researchers found people who slept:

2 4 hours/night were 73% more likelyto be obese

5 hours/night were 50% more likely to

be obese

6 hours/night were 23% more likely tobe obese


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Eve Van Cauter Director of Research

Laboratory on Sleep, Chronobiology and

Neuroendocronology says:

people are pretty sedentary in that extra waking

time.. They may burn an extra 50 calories needed

for the extra hours of being awake, but the

changes in hormones prompt them to eat far more

than 50 calories


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This takes on a special significance when you

compare this figure from the National Sleep

Foundation, that 63% of Americans do not get the

recommended 8 hours sleep per night 65% of Americans are overweight

Higher numbers of sleepy college students, shift

workers and new Mums gaining weight


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You can reduce weight by decreasing stress,

sleeping more, eating less and exercising!


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What to do

Those in stage 1 and 2 need to choose exercises

that will use the stress hormones to:

- reduce stress

- move the body into relaxation faster

- use the hormones in their anabolic state before

they become catabolic


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If a person has reached Stage 3 of adrenalexhaustion they need to:

- eliminate all stimulants (this includes high

intensity exercise)- focus on resting, recharging and meditation

- request that a GP/naturopath, medical

professional orders a cotisol saliver test

from APL to properly diagnose

E i


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Exercise

Exercise releases endorphins to:- make you feel good

- alleviate stress

- decrease depression

- improve sleep

- speeds up metabolism to burn more calories


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Resistance training and fast paced cardio is the

best type of training for clients in Stage 1 and 2

This type of training allows the body to producemore testosterone and HGH

These combined with cortisol become a fat

burning, muscle building machine

This is the bodys way of responding in a fight orflight mode to the stress they may experience

throughout the day


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Any training that the brain perceives as

dangerous, and that is sharp and intense will

release:

- Cortisol

- Adrenaline

- Testosterone

- HGH

This combination is like high octane fuel for

training! Think sprinters!!


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Types of Training

Short interval training Power boxing combinations

Ballistics

Power lifts

Shunting exercises Heavy leg exercises

RT supersets with cardio sprints

Lactate tolerance training

Lactate tolerance training with plyometric

overloads


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INSULIN

Can be a friend or foe

Acts as a storage hormone therefore considered

anabolic

If nutrients stored in fat cells, fat mass will

increase

Secreted by the pancreas in response to blood

sugar levels

Antagonist to Insulin is Glucagon


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Insulin Insensitive people can:

Have an increase in hunger

High triglyceride levels

High levels of LDL (bad) cholesterol

High inflammatory proteins An increase in body fat (particularly around

abdomen)

Increased risk for CVD


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Other hormones effected by insulin

insensitivity:

Increase in aldosterone (responsible for water retention)

Increase cortisol

Decrease in growth hormone Decrease in testosterone


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The key with insulin is being able to manipulate its

anabolic effect whilst

avoiding the fat gaining effects!


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How to increase Insulin sensitivity:

Exercise on a regular basis combine aerobic

and resistance exercises

Increase lean muscle mass

Reduce processed foods in diet (inc fiber)

Increase good fats in diet

Increase lean Proteins

Eat foods low in GI

SLEEP!


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GROWTH HORMONE


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GROWTH HORMONE

Primarily responsible for growth, repair and

rejuvenation of all cells (especially skeletal

muscle, cartilage, bone, liver, kidney and

nerves) Produced in the pituitary gland and

secreted in pulses

GH production starts in the womb, peaks

at puberty and declines as we age

GH stimulates the liver to produce IGF-1

(insulin-like growth factor)


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Is secreted in a pulse like fashion (6 20

pulses/day)

Largest secretion is around midnight!!

H d GH ff t b d


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How does GH effect body

composition?

It helps to break down stored fats which can then

be used for energy

It will increase fatty acid usage

Increase amino acid metabolism

Stimulated protein synthesis

Glucose sparing

Repairs cells therefore have increased recovery

Stimulates immune system


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Most powerful stimulants for GH are:

1. SLEEP2. EXERCISE


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The presence of Lactate and resistance training

are the key factors to promote the highest GH

secretion


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Take Home Points for GH:

Resistance and cardio training must be

done at or above the Lactate threshold

(ideally lactate tolerance training 1:1

ratio) for 10 mins or more (but less than60mins)

Heavy resistance training promotes the

highest EIGR (due to the neural input, and

fight, flight response) Compound exercises are the best recruit

as many muscle fibers as possible


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Aim for volume

Get into state

Minimal rest between sets

Have a good Pre and post workoutnutritional plan

Avoid overtraining

SLEEP


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TESTOSTERONE

Present in both males and females

Produced in the testies for males and ovaries for

females

In males starts to decline by 10% every decade

(after the age of 30)

Testosterone has a positive relationship with GH,

and it has been shown that boosting GH levels

exerts a positive effect on testosterone levels.

Testosterone also facilitates spontaneous GHsecretions.


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Functions:

- build muscle

- build bones

- increase energy and vitality

- increase libido

- facilitates fat burning

- improve immune function


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Low levels of Testosterone

Increased irritability/moodiness

Increase in body fat

Increase in sexual dysfunction

Increased fatigue

Decrease strength

Decrease muscle mass

Decreased energy

Decreased libido


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What is testosterone effected by?

Poor sleep

Stress/anxiety

Drug use

Chronic sickness or illness

Chronically low calorie diets


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How to boost Testosterone

Eradicate the lifestyle factors that inhibit it

Get good quality sleep

TRAIN HARD!! Increases in plasma levels of

testosterone are directly related to the intensity of

the training

Avoid endurance type activities


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How to maximise hormonal


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How to maximise hormonal

response through training

OUTDOOR RUNNING


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OUTDOOR RUNNING

SESSION

Warm Up: 800 m @ 50% pace

Dynamic Stretches eg high knees and full ROM

squats (to ground)

Conditioning:

800m @75% 2 min recovery

5 x 400m sprints 1-2 min (1:1)

5 x 200m sprints 30-60 sec

Shunting sprints 3 x 60 sec w 60

Cool down walk long partner stretches

TRX Session


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TRX Session

Conditioning: 3 x 8-15 reps (dependent on clients

level) Each set is done as a superset, followed by a stair

sprint (or a shuttle, or whatever lactate tolerance

cardio equipment or space is available)

5 Sets in total, incorporating 10 exercises of legs,chest and back

Set 1


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TRX single leg squat

Sgl leg lunge jumpsStair sprints

Set 2


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Set 2

TRX Wide grip row

TRX Push Ups

Stair sprints

Set 3


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Set 3TRX Suspended Lunge

Step Ups

Stair sprints

Set 4


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Set 4TRX Close grip row

TRX Push Up

Stair sprints

Set 5


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Set 5TRX Cross lunge

Lateral Step Ups

Stair sprints

Core


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TRX Suspended Crunches

TRX Suspended oblique

crunches

TRX Pendulum or

pendulum with pike

St i S i


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Stair Session Based on 20 50 stairs

3 sets of supersets followed by a stair sprintvariation

Set 1: every single step

Set 2: every second step

Set 3: every single step with hands on head


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Round 1:

Jump squats

Push UpsStair sprint variation

Round 2:

Diagonal lunges

Skater jumps

Stair sprint variation


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Round 3:

Jump lunges

DipsStair sprint variation

Round 4:

Single leg tuck jumps

Rows

Stair sprint variation

Gym Triset and Lactate


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Gym Triset and Lactate

Tolerance Training

Tri Set 1

Weighted squats

Jump squats

1 x min bike sprint

Tri Set 2

Bench Press

Push UpsI x min treadmill sprint


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Tri Set 3

Weighted lunges

Single leg tuck jumps

1 x min bike sprint

Tri Set 4Bent over row

Supine Pullups

I x min treadmill sprint


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Set 5

4 x 20 sec sprint on rower (aiming for 100 m), set

with 15 x jump squats

(set your rower for 20 sec of work 40 sec rest

you must get out of rower, do 15 jump squats and

then back onto rower in the 40 secs)

Ballistic Circuit


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Ballistic Circuit This is a 2 min circuit and it is Ballistic in style.

Clients MUST only lift about 30 40% of theirusual 8 10 RM

This program goes for 6 x weeks

Wk 1: 30 sec work: 90 sec rest

Wk 2: 30 sec work: 90 sec restWk 3: 40 sec work: 80 sec rest




T b V i i Ci i S l


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Tabata Variation Circuit Style

Warm Up: Functional Movementpatterns

Session:

1. Cleans

2. Front Squats

3. Squat Press (thrusters)4. Push Up

5. Bent Over Row

20 sec work: 10 sec transition

6 8 x through

B b ll C l


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Barbell Complex

Weighted Bench Step Up

Squat (deep)

Split Squats

Sumo High Pull

Bent Over Row

Push Up (off Bar)

5 x Sets (8 x reps on each@ Mod load)

90 sec rest between sets

O th i t i t


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On the minute every minute

Pick 2 exercises that can be performed for a longperiod of time combinations include:

1. Deadlifts and PushUps

2. Squat press and KB swings

3. Jump Chins and Jump Squats

4. KB Sumo High Pull and Thruster

Perform 8 reps of Ex 1 and 10 of Ex 2 start on the

minute every minute for a set total time eg: 10, 15

or 20 mins


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THANKYOU!!!

S ti D t ti


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Supporting Documentation

www.developpt.com.au

Download

Copy of This PresentationTips & Advice
http://www.developpt.com.au/http://www.developpt.com.au/

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MetabolicConditioning Made Simple