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The Master and the Ruler of the World
Anmeldedatum: 23.05.2003
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 Verfasst am: 28.04.04 | 14:51 Titel: MAT FAQ |
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Metabolic Activation Cardio FAQ
Questions from real users of the program
By: Scott H. Mendelson CFT, SSC, SPN
What is the best way to do the sprints? Can I use a bike?
ASure you can use a bike or any other piece of equipment that you like, just be sure that you can increase the tension or slope so you can make the sprint interval hard enough. I would also recommend switching machines or activities frequently to avoid boredom and to keep the body guessing. Most of my clients prefer running on grass, doing flights of stairs and jump roping since these activities can be done just about anywhere.
Similar questions to the one above home come in very frequently. For those using a treadmill, try raising the ramp for the sprint portion and doing the active rest at the flat level point. This enables you to increase the challenge for the sprint without having to change the speed for each portion of the interval.
Why two short sessions? Metabolic Activation Twice Per day!.
Q:I do not understand why I should do two short sessions on MAC days instead of one longer session. Can I just do one if I get really busy? A:Doing two evenly divided sessions enables you to rev up the metabolism two times instead of once. My clients like the energy kick they get following the short workouts as well. A short sprint session will get rid of those mid afternoon blues or food cravings. Several of my clients take the time to run some steps during work to revitalize their day and boost metabolism.
You can do one longer session if you have schedule limitations, but you will see the bet results with two shorter sessions. Most of my clients do a session right when they get up and at lunch or after work. The schedule is very flexible and people rotate times without any trouble.
Joint Pain while Jogging, Will Sprints Help?
Q: I have had joint pain towards the end of my jogs, specifically in my knees for many years. Long jogs flair my knees up but I am afraid that sprints will make things worse. I have to lose some weight and I know that the extra weight puts more pressure on my knees. What happens when people with joint pain sprint?
A:The fact that your knees flair up towards the end of the jog indicates that the maintaining a shorter session will be helpful. Joints take a pounding when you job for long durations. Research has also proven that long duration cardio activities will chew away at the fat that protects joints and other structures.
All things being equal, short sprint interval sessions on a soft surface such as grass should cause less pain and rapidly increase fat loss. Certain stretching after the sessions should also be helpful to you. I have found that stretching after a workout of any kind yields the best results because the structures and muscles are warm.
What to Eat before MAC Workouts, Fuel and Fat Loss
Q:What is good to eat before sprints? I usually have some Gatorade but some at my gym told me that it has too much sugar. What can I do to give myself a boost?
A:Gatorade is what I call a Fast Acting Food, since it is absorbed very rapidly. This quick action will stimulate the release of a powerful storage hormone called insulin. Elevated Insulin levels are productive after a workout because the muscles are in need of nutrients and other benefits provided by insulin. However timing is everything and a sports Drink before a workout can lead to fat accumulation and will nullify fat loss during your MAC workouts. Increased levels of Insulin also result in poor energy levels because of unstable blood sugar.
I recommend eating a balanced Meal a couple hours before exercise in general. A slow acting Meal including a combination of fats, protein and carbs provides great fuel for a workout. This is a highly individualized issue so let me know if you have more questions. Save your sports drinks and your whey Protein for after the workout.
What Time of Day should I do the MAC Workouts?
Q: Can I do MAC right when I get up the in the morning before I eat anything? Can I use any of those fat burners before?
A:Yes you can do a MAC session right away, just be sure you do not start sprinting without warming up. Exercise on an empty stomach will burn fat pretty efficiently because you are in a fasted state after sleep. Glycogen levels should be lower depending on other factors, but lower glycogen levels make stored fat a more readily used fuel source. Be sure to get some Fast Acting Food like whey Protein after the workout to put your hormones in a positive balance. Some people have high levels of catabolic hormones when they wake up due to life stress and other factors. The Whey Protein shake Post Workout makes a big difference.
As for the fat Burners which are called Thermogenics, yes they can be used before MAC at any time during the day, but do not use them in the evening because they can make it hard to sleep. I use them myself right when I get up in the morning and do my MAC session about 20 minutes later on an empty stomach. Thermogenics will elevate metabolism, energy levels while decreasing cravings and appetite. Great products if they are not abused, but I find that many of the most popular brands are too harsh for most people. I use thermogenics that are smooth so to speak, I want them to raise metabolism and not to make me jump out of my chair all day.
How hard to Sprint? Heart Monitors
Q:How do I know how hard to sprint? I am running hard, but I am not sure where my heart rate is because I do not have a monitor.
A:Go hard or go home so to speak, just go as fast as you can without blowing a gasket. The sprint should be tough but tolerable. Do not worry about the actual heart rate; the body will do its work based on your own exertion level. Heart rates will vary widely depending on many individual factors not relevant to fat loss.
Those seeking to improve their fitness or “wind” will find that gradually sprinting harder each session will pay great dividends for their fitness level. You will leave opponents in the dust in any venue that you choose.
Contact Scott for a customized Cardio program or purchase the brand new MAC program made exlcusively for Infinity Fitness readers. The program includes evaluation methods, interval length strategies, mode/resistance changes and much more to gete you on your way to rapid fat loss and improved shape. |
Quelle: Scott Mendelson
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