Post on 03-Apr-2018
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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
phoebelahey@hotmail.comnardia@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
Wk 4: 40 sec work: 80 sec rest
Wk 5: 50 sec work: 70 sec rest
Wk 6: 50 sec work: 70 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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