Rising Sun Physical Therapy
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
risingsunphysicaltherapy.com (415) 282-4083 M-F 8:00 am - 7:00 pm
500 Sutter Suite 514 San Francisco, CA 94102
INSIDE THIS ISSUE Bettina’s Monthly Moments PAGE 1 How to Talk to Your Teen About Cellphone Use PAGE 1 Have You Played the Oldest Games in the World? PAGE 2 Fence Your Way to Better Brain Heal PAGE 3 Take a Break PAGE 3 Green Bean and Sesame Salad PAGE 3 The Benefits of Metabolic Fitness Training PAGE 4
METABOLIC FITNESS TRAINING A Big Workout With a Small Time Commitment
HOW TO SET UP AN MRT CIRCUIT
Not everyone can spend hours at the gym each week. If you struggle to fit workouts into your busy schedule, metabolic resistance training (MRT) might be the perfect solution. This high-intensity circuit technique keeps your heart rate elevated while you bust out more reps in a shorter period of time. You may find that you need to reduce the weight a bit in order to perform so many reps with no rest, but that’s fine; the goal of MRT is to move constantly, not set PRs. You’ll burn calories, increase strength, and improve your cardiovascular fitness in one fell swoop — all without having to step on a treadmill! THE BENEFITS OF METABOLIC RESISTANCE TRAINING MRT offers the biggest bang for your fitness buck by squeezing as much work as possible into each workout. While
this technique is the perfect way to build strength, lean out, and increase cardiovascular health all at once, it may not be ideal for anyone trying to add massive amounts of muscle, because it burns so many calories and uses a high-rep/low- weight protocol. THE SCIENCE BEHIND MRT High-rep/high-volume workouts stimulate muscle protein synthesis (the process by which muscle is built) more effectively than splits that work single body parts. But perhaps the best part of metabolic resistance training occurs after you leave the gym. Because it takes longer for your body to return to its resting metabolic state after such an intense workout, you continue to burn extra calories in the hours and days after MRT, an effect commonly referred to as the “afterburn.”
The key to metabolic resistance training is to keep your rest periods short, so choose exercises you can perform in one spot (or close together), and set up your equipment ahead of time; you don’t want your heart rate to go down while you walk between stations or mess around loading the bar. Do compound movements like dumbbell chest presses, burpees, and goblet squats to work multiple muscle groups at once. Metabolic resistance training is a hard workout and not for the faint of heart. But by pushing yourself outside your comfort zone, you’ll see greater results and have more time to spend on the other things you enjoy!
4 • risingsunphysicaltherapy.com
Published by The Newsletter Pro • www.newsletterpro.com
Made with FlippingBook flipbook maker