Metabolic Resistance Training (MRT) boosts metabolic output primarily by increasing muscle mass and enhancing the body’s ability to burn calories both during and after exercise. MRT involves performing resistance exercises with minimal rest between sets, which elevates heart rate and energy expenditure, combining the benefits of strength training and cardiovascular work.
Muscle tissue is metabolically active, meaning it requires energy even at rest. By increasing lean muscle mass through MRT, the resting metabolic rate (RMR) rises, so the body burns more calories throughout the day, not just during workouts. This effect supports fat loss and weight management by increasing overall energy expenditure[2].
Additionally, MRT improves insulin sensitivity, which helps the body regulate blood sugar more effectively. Improved insulin sensitivity means muscles can better absorb glucose from the bloodstream, reducing the risk of type 2 diabetes and promoting healthier metabolism. Studies show that resistance training can lower markers like fasting glucose and HbA1c, which are indicators of blood sugar control[1][4].
MRT also triggers hormonal responses that support muscle growth and metabolic health. Hormones such as testosterone, growth hormone, and insulin-like growth factor 1 (IGF-1) increase with resistance training, aiding muscle repair and growth while enhancing metabolic functions[2]. Furthermore, MRT can reduce systemic inflammation, which is linked to metabolic disorders, thereby contributing to improved metabolic health[1].
The combination of strength and cardiovascular elements in MRT leads to a higher calorie burn during exercise and a prolonged afterburn effect, known as excess post-exercise oxygen consumption (EPOC). This means the body continues to burn calories at an elevated rate even after the workout has ended, further boosting metabolic output.
In summary, MRT enhances metabolic output by building muscle mass, improving insulin sensitivity, stimulating beneficial hormonal changes, and increasing calorie burn during and after exercise. These effects collectively support better energy balance, fat loss, and metabolic health.
Sources
https://pubmed.ncbi.nlm.nih.gov/41106502/
https://www.jefit.com/wp/jefit-news-product-updates/exercise-and-strength-training-benefits-boost-health-with-jefit/
https://www.mindbodygreen.com/articles/want-better-blood-sugar-science-says-pick-up-weights
