30Sep

October Newsletter - Metabolic Resistance Training

More information on MRT including 2 new workout challenges!

October Newsletter - Metabolic Resistance Training

Definition:

Metabolic Resistance Training (MRT) is focused on working your whole body during each workout session using multi-joint free weight exercises in a circuit-training manner.  Specifically you are performing heavy weight resistance training and cardiovascular training in the same workout with minimal rest in between exercises and sets. Your heart rate will remain elevated during your entire workout.

Because your heart rate never fully recovers during this very intense workout, your body must work overtime to recover during the hours and days post workout. It is widely believed that it is this intense recovery period that causes an increase in your basal metabolic rate and, therefore, an around the clock fat burn to happen in your body.

An article in the American Journal of Physiology demonstrates the changes that happen in your BMR and percentage of body fat when you combine cardiovascular training and resistance training. Check out this link to see how effective programs like MRT can really be!

Journal Of Applied Physiology - "Concurrent resistance and endurance training influence on basal metabolic rate in non dieting individuals"

Most workout programs are either fast and light or heavy and slow. This Metabolic Resistance Training is both HEAVY AND FAST.

How To:

The MRT should be performed after a ten to fifteen minute total body warm up and done on non-consecutive workout days two to three times per week. Beginners can do about 12-15 reps for three sets; more advanced exercisers can alternate days of three sets of 12-15 reps with days of four sets of 6-8 reps. On the days when you are doing more sets with fewer reps, you will need to increase your weight load by about 30%.

You know if you have chosen the correct weight to use if at the end of your set you could only perform about two additional reps. If you could keep going, the weights need to be heavier. You will alternate between the two exercises in each group, repeating each group 2-4 times before moving on to the next group of exercises. Rest for about one minute between each set – you need to stick to this time religiously or you will lose some of the cardio and fat burning benefits of the training program.

Workouts: (check out our September 15, 2012 blog for a third workout sample)

*Note that between every set, you should rest for 30 seconds to 1 minute. So your count should sound like... '15 squats, 10 plank rows, rest, 15 squats, 10 plank rows, rest...' and so on and so forth*

Beginner: (is in moderate to good shape and has been exercising for less than six months)

  • 10 minute warm up
  • 15 Single Leg Dead lift with Double Arm Row
  • 1 minute Straight Arm Plank with Alternating Fast Paced Shoulder Touches
  • 8 each arm Medicine Ball Pushup (on knees or plank position)
  • 15 Squat to Bench with Bicep Curl
  • 15 each leg Sprinter Start against Wall with Upright Row
  • 15 Tricep Pushups (on knees or plank position)

 

Advanced: (is in excellent shape and has been working out for more than six months)

*Note that every set requires rest after eash set of reps! "8 squats, 8 plank rows, rest, 8 squats, 8 plank rows, rest..." and so on and so forth!

  • 12 Single Leg Dead lift with Double Arm Row
  • 1 minute Straight Arm Plank with Alternating Fast Paced Shoulder Touches
  • 15 each arm Medicine Ball Pushup (on knees or plank position)
  • 12 Squat to Bench with Bicep Curl
  • 10 each leg Sprinter Start against Wall with Upright Row
  • 20 Tricep Pushups (on knees or plank position)

 

Beginner: (is in moderate to good shape and has been exercising for less than six months)

*Note that between every set, you should rest. So your count should sound like... '15 squats, 10 plank rows, rest, 15 squats, 10 plank rows, rest...' and so on and so forth*

  • 15 Burpees with Single Arm Row (weighted or unweighted) Row (row on knees or in plank position)
  • 15 Medium Stance Wood Chopper
  • 20 Alternating Reverse Lunge with Reverse Fly
  • 15 Snatches each Arm
  • 15 Pushups with Alternating Shoulder Touch (elevated on knees, just on knees or in plank position)
  • 15 Squat X-Press on BOSU (weighted or unweighted depending on your fitness level)
  • One Set V-Ups 15 reps each side (knees can be bent)

Advanced: (is in excellent shape and has been working out for more than six months)

*Note that every set requires rest after eash set of reps! "8 squats, 8 plank rows, rest, 8 squats, 8 plank rows, rest..." and so on and so forth!

  • 1 Minute Burpees with Weight Single Arm Row in Plank Position
  • 15 Medium Stance Wood Chopper
  • 8-10 Alternating Reverse Lunge with Reverse Fly
  • 8-10 Snatches each Arm
  • 20 Pushups with Alternating Shoulder Touch (in plank position)
  • 1 Minute Weighted Squat X-Press on BOSU
  • One Set V-Ups 20-25 reps each side (straight legs)


*As with all exercise plans, please consult with your physician before beginning any new fitness programs. Always remember to warm up, cool down, drink plenty of water and stretch!

**Metabolic Resistance Training is very challenging and not for the faint of heart!

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