Body transformation: training methods
What is Metabolic Resistance Training and why should I do it? (Part 1)
What is it and why should I do it? Metabolic Resistance Training (MRT) is becoming an increasingly popular training method for promoting fat loss, maintaining muscle and general body transformation. There have been hierarchies created similar to figure 1. below that outline where it sits in terms of effectiveness for reducing body fat and promoting muscle development. It and protocols similar to it such as weighted circuit training have been found in a number of studies to elevate EPOC (Exercise post oxygen consumption) allegedly in some cases up to 38 hours after the workout! (2). Resistance training without the same intensity as MRT has been found to have positive effects on body composition in people of a wide age range also (1).EPOC is essentially a measure of how much oxygen is being utilised at a given moment of time. If you’re EPOC is high, then it is likely your caloric expenditure is also higher than normal as energy will need to be metabolised to keep up with the demand of the elevated oxygen uptake by cells and tissues of the body.If you have undertaken an MRT workout, you will have stressed and stimulated a number of these cells and tissues during it and then as a result of doing so, your body will need to in the recovery period after the workout, start to repair and reinforce the cells and tissues that have been effected during the workout (provided there has been a sufficient intake of quality nutrients and good quality sleep to aid these processes.See part 2 of this blog next week to see how to do an MRT workout.Figure 1: Fat Loss Hierarchy
References: 1) Resistance training increases total energy expenditure and free-living physical activity in older adults. R. Hunter, Carla J. Wetzstein, David A. Fields, Amanda Brown, Marcas M. BammanJournal of Applied Physiology Published 1 September 2000 Vol. 89 no. 3, 977-9842) Schuenke MD, Mikat RP, McBride JM. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.