“Reset metabolism” sounds like bro science to me. Do you have some form of backup for this concept?
>Takes about 6 weeks of very short HIIT sprints (4 minutes of high intensity interval training with 30 second intervals of anaerobic effort, along with 2 mins of warmup and 2 mins of cooldown) to shift metabolism into a rate that will burn extra kcalories at rest (an order of magnitude more a day than from the exercise itself).
Source?
My “five whys” guess would be it remains relatively obscure, because it’s not a thing trainers are trying to get casuals or ‘bros’ to do if they want recurring customers, because people hate it, because most people feel ill from HIIT done right, because doing it to the point of effectiveness relies on pushing beyond normal limits for 30 seconds at a time.
You can add keywords for “tabata intervals” and branch out from the research in Japan on hockey training.
As for metabolism shift, it’s the opposite of prevailing “bro” science that thinks the workout is the thing. On the contrary, look into BMR or basal metabolic rate and EPOC or post-exercise oxygen consumption.
Exercise to reset metabolism is a better goal.
Takes about 6 weeks of very short HIIT sprints (4 minutes of high intensity interval training with 30 second intervals of anaerobic effort, along with 2 mins of warmup and 2 mins of cooldown) to shift metabolism into a rate that will burn extra kcalories at rest (an order of magnitude more a day than from the exercise itself).
Note that this type of HIIT can make people feel ill. Use an HR monitor and work with your doctor. You also cannot hit the necessary level of effort using most gym equipment. You need full body climbers (best, recruits 95% of muscles, easy to hit anaerobic sprints) or full body ergo cycles or rowers (recruits 80% - 90% but harder to sprint above VO2 Max).
The recalibration then also lasts 6+ months, and only needs 2 - 3 HIIT sessions a week to last indefinitely.
// And still, yes, what doesn’t go in doesn’t have to get burned off.