3 Exercises that Boost your Metabolism
Metabolism. It's that thing that most of us are aware of, to some degree or another, but that many of us don't clearly understand. For many, their insight into their metabolism, and how to raise it, is hidden behind the veil of some pretty complicated physiological science.
What these people do not know is that there is a wealth of information available that can decode the complicated science of metabolism and provide suggestions on how to make it work best for their bodies. In this article we will focus on exercise as a means of giving your metabolism a boost, but our Health Library is packed additional helpful information.
Metabolism Boost Through Exercise
After eating a healthy diet, exercise is one of the best ways to boost your metabolism and promote a healthy body.
When you perform physical tasks such as lifting heavy objects, or performing an aerobic activity for a period of time, your body kicks into gear and works quickly to provide your cells with the energy that they need to keep you going. This process requires the body to move glucose from the blood into your cells, where it is ‘burned’ and converted into energy. It stands to reason then, that the more physically active a person becomes, the more fuel their cells will require, and thus the more calories they will burn.
The trick to optimizing your workout to rev your metabolism to burn fat while also protecting your lean muscle mass is knowing which exercises to perform, and what techniques to apply.
Three Great Metabolism Boosting Exercises
Research has consistently shown that your metabolism stays fired up by as much as 25 percent for up to 15 hours after a high-intensity resistance training session. What many people overestimate however, is the amount of weight necessary to bring about a realizable change. The key here is to not overdo it by lifting too much. Pick weights that are challenging after completing 8 or more reps and perform at least three sets of various lifts across different major muscle groups that match your ability level. Shoot for two to three resistance training sessions per week.
Getting in enough aerobic activity can be the magic ingredient in boosting your metabolism. Any prolonged exercise of moderate to physical intensity is acceptable. Adults should shoot for two hours and 30 minutes per week of moderate intensity activities, such as brisk walking, or one hour and fifteen minutes of intense activities, such as jogging or running. Remember, these guidelines are for activity spread throughout the week. The greatest benefit will come from spreading your cardio activities over three or more days.
High Intensity Interval (HIIT) Training
This category of metabolism boosting exercise combines the resistance portion of lifting weights with the prolonged intensity of cardio exercises to create a combination that will kick your metabolism into high gear. With HIIT training, the key is to keep moving throughout the workout. For example, rather than resting between sets of bicep curls, a HIIT workout fills the space normally reserved for rest with another activity such as squats or medicine ball throws.
Note: While HIIT workouts provide a great metabolism boost, they are not for everyone. Be sure to develop a strong base levels of both resistance and cardio before attempting.