By Shane Yeomans
DHAC Exercise Physiologist
Have you hit a plateau in your weight loss goals? How about strength and muscle increases? Metabolic Resistance Training, or MRT, could be just the change you need to get over that hump.
MRT is a form of High Intensity Interval Training. This type of exercise challenges both your cardiovascular and muscular systems by increasing heart rate along with doing weight lifting exercises.
MRT usually involves compound exercises (think Bench Press, Squat, Clean and Press) and occasionally cardiovascular exercises done in a superset or circuit fashion with as little rest as possible until you finish that set. This increases fatigue and makes muscles work harder. Studies have shown MRT workouts can burn up to twice the amount of calories as a “regular” workout and can keep your metabolism elevated for as much as 48 hours following exercise.
Our newest piece of machinery, the Synrgy Trainer, is quickly becoming one of my personal favorite pieces in the fitness center. This is a very good space to do a MRT workout. Many seem to be a little intimidated when first looking at it because there are several attachments that people may have never seen or used before. Once you give it a try, it may become your favorite machine as well.
Here is a sample MRT workout:
Perform 3 sets of the following circuit. Complete each exercise 1-6 without rest.
- 2 handed Kettlebell Swings – x20
- Wall-Balls – x20
- Burpees – x15
- Renegade Rows – x10 each arm (pushup with 1 dumbbell or kettlebell in each hand, at the top of the pushup perform a 1 arm row)
- Pullups – to exhaustion
- Lateral med ball tosses off wall – x10 each side
If you are looking for a new challenge or have any questions feel free to schedule an appointment with myself or another member of the fitness staff.