Michael Betts

Non-stop action: why no rest is wicked for fx workouts

Written By

Michael Betts


General Group Exercise

Posted On

19 August 2016

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Metabolic training will help your clients achieve their goals faster and fitter  

At TRAINFITNESS, our fx clients burn more calories. How? 

All the fx programmes are a form of metabolic training where the goal is to speed up our participants' metabolism in order to burn fat and get results quickly. Our fx instructors achieve this by bringing the class into the anaerobic training zone. It's a principle that you can apply to your own individual and group workouts and that of your personal training clients. 

Why metabolic training?

Metabolism is the process of converting nutrients (carbohydrates, protein and fat) in the body to the compound ATP which, when broken down, releases energy for the body to use. Metabolic training, therefore, is all about making this pathway more efficient so we can provide the body with the energy it needs, when it needs it and for as long as it needs it. A faster metabolism means that more nutrients are broken down in a shorter space of time, providing more ATP. 

While all three energy systems produce ATP, it is the Creatine Phosphate that increases metabolism. Research by Professor Tabata has shown the metabolic process is sped up by working above the anaerobic threshold.  

Reaching the anaerobic training zone

At some point in each of the fx programmes (except groove fx), from fight fx to pump fx, we aim to reach that anaerobic training zone and thus place a high demand on the body for energy, forcing it to become more efficient at producing ATP i.e. increase metabolism. Reaching this level of exercise intensity, however, means our clients have to work hard – and rest less.  

The more rest we give our participants, the more difficult it is to hit the anaerobic training zone. By keeping rest periods to a minimum, we increase the possibility of getting our clients to the intensity level we need in order to get them one step closer to reaching the programme goal. 

Related content: How to teach a great group class

Minimal rest for maximum results

When planning each fx release, we consider every transition carefully. For example, every pump fx release has been constructed in such a way that sufficient time is given to transition from one track to the next without pressing pause. The introduction of each song is suitably timed to allow for any weight changes and setup of the exercises about to be performed. 

Proper preparation and precise instructions that encourage our clients to move quickly are key to transitioning effectively and minimising rest. 

Here are some helpful tips to keep your class moving:

  1. Pre-teach any challenging or difficult exercises before the Mobilisation track. This allows you to spend time correcting clients' form and technique and giving correctional cues that can then be re-used and reinforced later in the workout.
  2. Educate the group as to why the transitions are fast. Many of our clients may be used to other pre-choreographed programmes where the music is stopped and there is a considerable gap between tracks. We need to educate our clients. Let them know that by having faster transitions the overall effectiveness of their workout will increase, which, in turn, will provide them with the results they want, faster. 
  3. Train our clients to transition quickly. Once you have educated the group as to why, then train them to always transition quickly. You'll find after a couple of weeks they'll move faster and see results sooner!
  4. If the transition takes longer than expected, then simply restart the track. Sometimes things don't always go according to plan. Maybe someone is new and needs a little more help, or the weight plates get stuck going on or off. Don't panic – it's not the end of the world. Simple restart the track from the beginning and you're all set to go. 

TRAINFITNESS is all about getting our clients real results in record time. Everything we do in each of the fx programmes has this goal in mind. Giving our clients non-stop action achieves the metabolic training that produces results as fast-paced as our workouts. 

Bersheim, E. and Bahr, R. (2003). Effect of exercise intensity, duration and mode on post-exercise oxygen consumption. Sports Medicine, 33, 14, 1037-1060
LaForgia, J., Withers, R. and Gore, C. (2006). Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. Journal of Sport Sciences, 24, 12, 1247-1264.
Tabata, I. and Medbo, J. (1986). Relative importance of aerobic and anaerobic energy release during short-lasting exhausting bicycle exercise.

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