What is Metabolic Resistance Training?

If you’ve been circling the fitness orbit lately, you’ve likely encountered the term “Metabolic Resistance Training” (MRT) more than once. But what exactly is this buzzworthy concept that’s taking the workout world by storm?

Metabolic Resistance Training is a hybrid fitness technique that combines the muscle-building power of traditional resistance training with the intensity and cardio benefits of high-intensity interval training (HIIT). The result? A workout that aims to torch calories, build strength, and rev up your metabolism, all at the same time.

Think of MRT as a workout session where you’re not just lifting weights leisurely or hopping on a treadmill for a long, static run. Instead, you’re performing a series of resistance exercises with little to no rest between sets. This relentless pace keeps your heart rate elevated, ensuring that you’re not only strengthening your muscles but also getting a hefty dose of cardiovascular training.

But it’s not just about speed, it’s about strategic exertion. In MRT, you target multiple large muscle groups with compound movements, which are exercises that engage two or more joints and thereby work several muscles or muscle groups at once. Squats, deadlifts, and bench presses are prime examples. This full-body approach maximizes calorie burn and muscle engagement, leading to more effective workouts.

One of the shining benefits of Metabolic Resistance Training is its afterburn effect, or what’s scientifically known as Excess Post-Exercise Oxygen Consumption (EPOC). Simply put, after an intense MRT session, your body continues to consume oxygen at a higher rate to help it return to its resting state. This process requires energy, meaning you’re burning calories long after you’ve left the gym—sitting on your couch, scrolling through your phone, or even getting some shut-eye.

So, why is Metabolic Resistance Training gaining such momentum in fitness circles? It’s efficient, it’s challenging, and it addresses the common complaint of not having enough time to fit both cardio and strength training into a busy schedule. With MRT, you’re getting a twofer – and who doesn’t love a good fitness bargain?

Benefits

Efficient Calorie Burning

MRT is a high-octane workout that combines the best of both worlds – strength training and cardiovascular conditioning. This synergy creates a furnace for calorie burning, not only during the workout but for hours afterwards. The afterburn effect, or EPOC, means your body continues to burn calories at an accelerated rate as it recovers from the exertion.

Time-Saving Workouts

In today’s fast-paced world, time is a precious commodity. MRT respects that by providing a comprehensive workout in a shorter timeframe. By engaging in quick, successive sets with minimal rest, you can achieve significant results in both muscle building and fat loss without spending hours in the gym.

Enhanced Muscle Mass and Strength

Resistance training is renowned for its ability to build muscle and strength, and MRT is no exception. As you navigate through squats, presses, and rows, you’re not just improving your endurance; you’re laying down the foundations for a stronger, more muscular physique.

Improved Cardiovascular Health

Despite its focus on strength, MRT also packs a punch for your heart health. The continuous movement and elevated heart rate during MRT sessions are equivalent to a high-intensity cardio workout, improving your cardiovascular endurance and reducing the risk of heart-related issues.

Increased Flexibility and Mobility

While not often highlighted, MRT can contribute to improved flexibility and mobility. The compound movements require a full range of motion, encouraging joints and muscles to work together seamlessly. This functional aspect of MRT can enhance your daily movements and reduce the risk of injury.

How to Do Metabolic Resistance Training

Step 1: Warm-Up Properly

Begin with a dynamic warm-up to prepare your body for the upcoming exertion. Spend 5-10 minutes on activities that increase your heart rate and loosen your muscles. Think jumping jacks, arm circles, leg swings, and bodyweight squats.

Step 2: Choose Your Resistance

MRT can be done with various types of resistance, such as free weights, resistance bands, or your body weight. Pick the equipment that’s accessible and best aligns with your fitness level.

Step 3: Select Your Exercises

Create a circuit of exercises that work for different muscle groups. For a balanced routine, include movements like squats, push-ups, rows, lunges, and deadlifts. Aim for 4-6 exercises for starters.

Step 4: Determine Sets, Reps and Intensity

Aim for 2-3 sets of each exercise, with 8-12 reps per set. The key to MRT is maintaining a high intensity, so choose a weight that is challenging but allows you to complete your reps with good form.

Step 5: Minimize Rest Periods

To keep your heart rate up and maximize the metabolic impact, rest for only 15-30 seconds between exercises. This short rest period is crucial in MRT and helps achieve the high-intensity element of the training.

Step 6: Execute with Proper Form

Perform each exercise with attention to form to maximize benefits and minimize injury risk. If you’re unsure about your form, consult a trainer or refer to reliable fitness resources.

Step 7: Cool Down and Recover

After completing your MRT circuit, cool down with light stretching or a slow walk. This helps in muscle recovery and prepares you for the next session.

Step 8: Complement with Nutrition

Support your MRT efforts with a balanced diet rich in protein, complex carbs, healthy fats, and hydration. Proper nutrition fuels your workouts and aids in recovery.

Common Mistakes to Avoid

Neglecting Proper Form

The cornerstone of any exercise is proper form. In the quest for higher intensity or more repetitions, never compromise on form. Incorrect technique can lead to injuries and diminish the effectiveness of the workout. Always prioritize quality over quantity.

Skipping the Warm-Up

Rushing into MRT without a proper warm-up is like driving a car without warming up the engine. A good warm-up increases blood flow, reduces the risk of injury, and prepares your muscles for the intense work ahead. Dedicate at least 5-10 minutes to dynamic stretches and light cardio.

Inadequate Recovery Time

Rest is not the enemy of progress; it’s part of the process. Your muscles need time to repair and strengthen, especially after the rigors of MRT. Ensure you’re allowing ample recovery between sessions and not overtraining.

Using Too Much or Too Little Weight

Finding the right balance in weight selection is key. Too much weight can lead to form breakdown and injury, while too little won’t sufficiently challenge your muscles. Aim for a weight that allows you to complete your sets with good form but also feels challenging by the last few reps.

Overlooking Nutrition

What you eat is as important as your training. MRT increases your metabolism and your body’s nutritional demands. Fuel your workouts with a balanced diet rich in protein, complex carbohydrates, and healthy fats to support muscle recovery and energy needs.