An Everyday Approach to Metabolic Resistance Training (MRT)

Transcription

1 An Everyday Approach to Metabolic Resistance Training (MRT) Jeff Paluseo What is Metabolic Resistance Training? A concept that involves a combination of different training styles and protocols to maximize caloric expenditure and increase metabolic rate. Focus How many calories you burn During exercise Post exercise 1

2 The Advantage of EPOC What is EPOC and what does it do? Excess Post Exercise Oxygen Consumption The Oxygen consumed to bring the physiological components back to resting levels I.E. hormone balancing, replenishment of fuel stores MRT, EPOC & Metabolism High Intensity Training Builds strength & muscle Ramps up anaerobic metabolism Creates a large post workout afterburn for up to 38 hours after completing your workout (Schuenke et al.,2002) Caloric burn up to 300 post workout (Heden et al,. 2001) Take Home Concept Intensity of effort has the greatest effect on EPOC G t ff t G t EPOC (L F i t l Greater effort = Greater EPOC (La Forgiaet al,. 2006)(Borsheim et al,. 2003) 2

3 What About Fat Loss? Resistance training can have a greater impact on fat burning than traditional aerobic exercise (Scott et al,.2011) Fuel shifting: forces your body to repeatedly shift from using carbs to fat and back (Sonko et al,. 2005) Improving performance (strength, power, etc) is NOT the FOCUS with MRT, though it will still occur! More About Fat Loss Focus on the the amount of fat burned in an entire day, not an hour to hour situation (Hansen et al,. 2005) By burning more carbohydrates in a workout, you will ultimately burn more fat in the postworkout time frame. Exercise Selections Hip Dominant (Hinge) Knee Dominant Upper Body Push Upper Body Pull Core Total Body Cardio 3

4 Circuits A series of exercises performed in succession Circuit training has a greater effect on the magnitude & duration of EPOC than traditional strength training (Murphy and Schwarzkopf, 1992) Circuits Limiting rest between sets is more important for fat loss than the amount of the load. Circuit style 50% of 1 RM using 30 seconds rest between sets had greater effects on EPOC than traditional training protocol using 80% 1 RM with 120 seconds rest (Murphy and Schwarzkopf,1992) Circuit Guidelines 4 to 6 exercises are the easiest to implement 8 to 12 total exercises are the most fun and bl balanced Alternate between upper body, lower body, total body and cardio exercise categories My favorite 40:20, 8 10 exercises, 3 times through) 4

5 Circuit Guidelines Cont. *Max Power 15:45s or 10:50s *Max Strength 20:40s Max Muscle Gain 30:30s Strength / Power Endurance 40:20s, 45:15s Fat Loss / Cardio 45:15s, 50:10s or 60:15s These are all time based Complexes Select 2 or more exercises using the same training tool; load and complete a fixed number of reps or for time Done without rest betweenmovements 2 types of Complexes Succession Sequences Complexes Succession Complete prescribed number of reps for time for each move before moving to the next one Ex 1)10 reps of 3 exercises Ex 1.) 10 reps of 3 exercises Ex 2.) 20 seconds of 3 exercises Mountain Climbers/ Cross Mountain Climbers/ Spiderman Mountain Climbers 5

6 Complexes Sequence: Complete a single rep of each movement and immediately move to the next one; then repeat that sequence for a set number of rounds or time. Ex 1) DB Burpee, Push up Rows, Curl to Press Ex 2) KB 1 Arm Clean, Reverse Lunge, OH Press Performing supersets showed significantly greater energy expenditure compared to traditional strength training (Kelleher et al., 2010) Density Perform Max reps or rounds for time Ex 1) 15 push ups, 20 jumps squats, 15 TRX rows = 1 round. Complete as many rounds as possible in 6 minutes Ex 2) 8 DB bench, 6 lunges each leg, 8 DB bent over rows = 1 round. Complete as many rounds as possible in 7 minutes. Tabatas Original study: Most of the Japanese cyclists couldn t complete all 8 rounds for s (Tabata et al,.(1996) Perform alternating sets of non competitive exercises to minimize cross fatigue Pair upper / lower body, unilateral L/R, or core/ cardio moves Body weight exercises and functional training tools seem to lend best to fat loss population. 6

7 References Borsheim, E. Bahr, R.,(2003). Effects of exercise intensity, duration and mode on oxygen post exercise consumption. Sports medicine 33 (14): Hansen,K., Shriver, T.,& Schoeller, D. (2005). The effects of exercise on the storage and oxidation of dietary fat. Sports Medicine, 35(5), Haden, T., Lox, C., Rose, P., Reid, S., EP. One set resistance training elevates energy expenditure for 72 h similar to three sets. Eur J Appl Physiol Mar; 111(3): Kllh Kelleher,T., Hackney, KJ., Fairchild, TJ., Keslacy, S., Ploutz Snyder, LL. The metabolic cost of reciprocal superset vs. traditional resistance exercise in young recreationally active adults. J strength Cond Res Apr; Murphy, E. and Schwarzkopf, R., (1992). Effects of standard set and circuit weight training on excess post exercise oxygen consumption. The Journal of Applied Sport Science Research (JASSR). 6(2) Schuenke MD, Mikat RP, McBride JM (March 2002). Effects of an acute peroid of resistance exercise on excess post exercise oxygen consumptions: implications for body mass management. European Journal of Applied Physiology 86(5):411 7 Tabata L, Nishimaura K, Kouzald M, et al. (1996). Effects of moderate intensity endurance and high intensity intermittent training on anaerobic capacity and VO2 Max. Med Sci Sports Exerc 28(10): References (Cont.) Scott, CB. Leighton, BH. Ahearn, KJ. McManus, JJ. Aerobic, anaerobic, and excess postexercise oxygen consumption energy expenditure and strength; 1 set bench press to musculare fatigue. J strength Cond Res Apr, 25(4):903 8 Sonko, BJ. Fennessey, PV. Donnelly, JE. Bessesen, D. Sharp, TA. Jacobsen, DJ. Jones, RH. & Hilli, JO. (2005). Ingested fat oxidation contribute 8% of 24 hour total enegry expenditure in moderately obese subjects. Journal of Nutrtion, 135 (9), Tabata L, Nishimaura K, Kouzald M, et al. (1996). Effects of moderate intensity endurance and high intensity intermittent training on anaerobic capacity and VO2 Max. Med Sci Sports Exerc 28(10):