Regarding healthy weight reduction, every meta-type shows a preference for one of two separate types of sport from a metabolic perspective. The focus of the type of physical activity ascertained by MetaCheck is not to determine the most effective methods for building muscle mass, but to determine the type of physical activity where the person concerned consumes more calories. The E variant (E for endurance), which is characterized by a higher caloric consumption in endurance-based sports, and the S variant (S for speed) that is differentiated by higher caloric consumption in sports based on speed and/or strength.
The strength of the characteristics of the different sports types is developed individually for each person. This does not mean, however, that only the recommended type of sport may be done. Any regular, physical activity burns calories and raises the basic metabolic rate in general. This means that the advice-seeker should continue to practice their preferred sport, even if they have no interest in the recommended type of sport to which they are genetically predisposed – either S or E – instead of giving up on all types of physical activity altogether. A further alternative is the possibility of switching the types of sport (e.g. from E to S). Therefore, if the advice-seeker is better suited to endurance-based sports, it is advisable for them to integrate these into their everyday lives. In doing so, by incorporating interval training, they can integrate the recommended high-speed component into their preferred endurance training and thus use this effectively to their own benefit. In any case, it should be pointed out to the advice-seeker, particularly in the case of a stronger manifestation of their sport variant, that the types of physical activity recommended by the genetic predisposition are particularly suitable for a weight reduction.
E Variant
If the end-user belongs to the E group (endurance), repetitions of the same movements cause an increased calorie consumption in the body. Regular endurance training – such as jogging, Nordic walking, swimming and rowing – is particularly effective with regard to weight reduction.
The target for exertion should be a range of approximately 45 to 60 minutes, 2 to 3 times per week and an intensity of 60 to 75% of the maximum heart rate. To roughly determine the maximum heart rate, the rule of thumb “220 - age” can be used. In the case of an improvement in the endurance capacity, first the exertion period and later also the intensity should be increased. A heart rate monitor is recommended for checking the intensity of the training.
S Variant
If, on the other hand, the advice-seeker belongs to the S group (speed), this means that in their training, calorie consumption is achieved through both increased and speed. As a result, speed and/or elasticity-based sports such as soccer, sprinting, shot put and tennis have an above-average effect on weight reduction. Elasticity is the ability of the muscle to create the greatest amount of tension in the shortest amount of time possible and thus move the body or an object with high speed or overcome resistances with the highest possible contraction speed.
If the advice-seeker is more comfortable with endurance training, then it is certainly advisable to integrate this more thoroughly into the exercise plan instead of avoiding sports altogether. In doing so, by adding interval training, they can combine their preferred endurance training with the for-them more effective speed variant.
For both types of sports, it is important to start with a low-impact sport such as Nordic walking or low-intensity swimming, if there is a marked overweight at the beginning of the training. Only when this results in improved fitness in the advice-seeker should further types of physical activity and training units be incorporated into the training plan, ideally ones that are suited to the genetics of the advice-seeker.
