May 03, 2018 3 min read

You have probably heard of these three main training types, but do you know which you should focus on, when and why? Here we give you a simple explanations of what cardio training, metabolic training and strength training are all about, and the benefits of each one.

What is strength training and what are the benefits?

Strength training has incredible benefits when executed correctly. These go way beyond muscle growth. Strength training is proven to be one of the fastest and most efficient methods of burning calories, leading to sustained weight loss. This is in part through changing your body’s own metabolic rate, and as muscle is an active tissue, it burns more calories when at rest than fat too.

Strength training can also boost your cognitive function and improve concentration. This can in part be through challenging your neuromuscular systems to be efficient when training with challenging loads. Exercises for strength training include deadlifts, bench press, barbell or dumbell curls, kettlebell swings, ketltlebell rows, kettlebell over head press, and any other exercises using kettlebells, weights, free weights.

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Basic benefits of strength training

  • Boosts metabolism and fat loss

    Regular strength training is proven to speed up metabolism and help your body to burn calories more quickly

  • Improves strength and endurance

    As your muscles grow stronger, you will use less of their capacity for exercises, allowing you to workout longer

  • Increase your physical and mental confidence

    Strength training will make a visible difference to your body shape in a relatively short amount of time which can boost personal confidence levels

What is metabolic resistance training and what are the benefits?

Metabolic resistance training (MRT) is a style of training where the aim is to maximize calories burned while also increasing your body’s metabolic rate. Circuit training is a popular style of MRT as it mixes many different exercises in short sharp blasts that keep your heart rate in the optimum position for burning fat. Examples of MRT exercises are burpees, push ups, skipping, suspension trainer workouts, box jumps, squat jumps etc, the list is almost endless.

MRT aims to also increase your metabolic rate post work out, so the results are not just from the work you have done during the workout.

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Basic benefits of Metabolic Resistance Training

  • Boosts metabolism, even after your workout

    Metabolic resistance training (MRT) continues to give results even after you stop working out by boosting your metabolism (the rate your body burns calories at rest).

  • Builds muscle

    Muscles burn most of the calories you eat, and MRT builds muscle as you exercise, making it a great way to lose weight and get in shape

  • Reduces resting heart rate

    By making your heart work hard and in the optimal range during HRT, this can lead to improved heart function and a lower resting heart rate


What are the benefits of cardio training and how can it help me lose weight?

Cardio training can provide several benefits. Cardio helps increase the strength of your heart and lungs. Cardio can help you improve your endurance during workouts as well. However the main reason people do cardio is to burn calories to help them lose weight. When most people think of cardio exercise they think of going for a run, a swim or a cycle. However, there are many other forms as you can read about in other articles on our blog which help people towards their goals of a leaner, fitter body.

Basic benefits of cardio training

  • Find a cardiovascular exercise you enjoy

    You can run, swim, cycle, row, even walk. They all burn calories. The important thing is to find an exercise that you enjoys and that fits into your lifestyle so you do not  see it as chore.

  • CV as part of a balanced workout plan

    Cardiovascular exercise should form part of a balanced exercise plan incorporating other types of exercise incorporating MRT and strength training. If you simply love running, try interval training to boost your heart rate to increase metabolism.

  • Push your limits

    Your body is adaptable, capable and was made to move. The more you move, the more calories you burn and the more fat you burn leading to weight loss.



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