Metabolic Resistance Training

This past week on Biggest Loser, we heard one of the contestants talking about how Brett trains them,using Metabolic Resistance Training. Big, fancy term.  Many of us that work out probably already do this already, you just haven’t called it that.  Put simply, MRT incorporates cardio and strength training exercises, done in circuits to keep the heart-rate up.  The more muscles you can use at the same time, the better the workout.  Starting the circuit with something that gets the heart-rate way up, like jumping jacks, jumping rope or running is a great.  Follow it up with a series of exercises that really challenge YOU (which will be different for everyone).  A set of very challenging push-ups and deep squats (even with NO weights) in between some moderate to heavy weighted exercises for big muscles like shoulders/back and chest.  So an example of a circuit might be :

50 jumping jacks

10-12 weighted rows

spiderman pushups (feet up on a wall, or really anywhere higher than level to the ground–(I use a step of bench) (how many can you do?)

deep squats, no weights (12-15)

10-12 weighted shoulder flies (or shoulder exercise of your choice that uses both arms)

Rest about 30 seconds and start all over again, doing anywhere from 3-5 times.  While I do MRT with some of my clients, I never call it that.  I am just not a fancy terminology trainer, who just wants to get the work done.  While I try to do something like this in class occasionally, the key to MRT is to keep moving between exercises with as little rest as possible.  This is virtually impossible in large groups, but we do our best to come close!  It’s also very unrealistic to expect large groups of people to all be able to do the same CHALLENGING exercises.  This is a great workout to do on your own, which requires minimal space, minimal equipment and minimal time.  It does, however, provide maximum benefits as it keeps the heart-rate up in a cardio-respiratory training zone.  Hmmm, maybe I do use some fancy words 🙂  Simply put, you can get the benefits of both strength training and aerobic work in one session.  That’s something I have worked at doing for my students for years.  Call it what you want, it just makes sense!  To keep moving with as little rest as possible…after all, fitness, like “life is like riding a bicycle. To keep your balance, you must keep moving.”