Metabolic Resistance Training 101 - If You Don't Know, Now You Know

I'll confess I love the old Simpson's shows. One of my all time favorite quotes comes from "Lisa the Vegetarian" where Homer and Lisa are talking about Lisa's resolve to be a vegetarian.

"Homer: Are you saying you're never going to eat any animal again? What about bacon? -----

Lisa: No -----

Homer: Ham? -----

Lisa: No -----

Homer: Pork chops? -----

Lisa: Dad those all come from the same animal.

Homer: He he he. Ooh, yeah, right, Lisa. A wonderful, magical animal."

Well much like this wonderful and magical animal that Lisa is talking about I want to introduce you to a wonderful magical type of workout called MRT (Metabolic Resistance Training). In one workout you can effectively help your body build muscle/strength, improve movement, improve conditioning and burn fat. Crazy right?

Granted strength training alone does a good job of building muscle and strength and even helps burn fat, but it doesn't always improve movement or conditioning. And the same goes with all those other previously mentioned qualities. long distance running

The best part about MRT is it usually won't require more than 25minutes of solid hard work. so for those of you that use time as an excuse... I'm sorry... Not really, but still.

So to break it down MRT builds muscle/strength, because unlike the generic conditioning of modalities such as running, we actually use weighted implements. Tools such as; sleds, sandbags, kettlebells, bands, bodyweight, etc. MRT takes advantage of these tools and produces a stimulus that elicits the need for our body and muscle to adapt by getting stronger.

To that same extent movement is improved because a smart MRT program is going to utilize tools that are appropriate for a person's workout experience. The various tools will help improve an individuals body awareness, proprioception, and incorporates all the basic movement patterns.  

You improve conditioning via MRT by the circuit and  the use of your heart rate. An individual will work up to 90% of their max heart rate, and rest until 65% of their max heart rate. The better their conditioning gets the more their going to have to work, and less they'll have to rest. Through the nature of MRT much like aerobic exercise we are training the heart. It's just a slightly more intense nature, however the work to rest ration is such that by basing it off heart rate you're not actually running yourself into the ground. (That being said MRT is still a very intense workout, working out to 90% of your max heart rate is pretty tough)

Finally, and for most people the most attractive part of MRT is how it helps your body burn fat. Now, I'll be the first to say fat loss begins and ends with nutrition. But our workouts done right can help with this process as well.

What MRT does it activates a phenomenon called EPOC or Excess Post-exercise Oxygen Consumption. Basically during a strenuous workout that is more anaerobic in nature (i.e lifting weights = anaerobic) will create a significant oxygen debt in our body. As a result our metabolism has to work over time to help erase this oxygen debt even long after our workout. To make a long story short, MRT uses EPOC to help burn calories long after the workout is completed.

So there you have it, MRT 101. A wonderful magical type of workout.  

- Dave

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