Metabolism refers to the chemical reactions that take place in every living organism. Humans measure it in calories because it is the rate by which we burn energy.
Three Types of Metabolism
Metabolism is classified into three types. These are the Resting Metabolic Rate (RMR), Thermic Effect of Feeding (TEF), and Thermic Effect of Activity (TEA).
RMR refers to the amount of energy that your body needs to keep its functions within normal when you are awake and at rest. RMR uses up to 60 percent of your total calorie needs.
TEF refers to the amount of calories that your body needs to eat and digest food. It uses up to 10 percent of your body’s total consumption of calories.
TEA refers to the rate your body burns calories when you are engaged in normal movements or physical activity such as exercise or manual work. TEA accounts for about 30 percent of your calorie needs.
Metabolism is necessary to keep us healthy and trim. But unfortunately, it declines as people age which makes us prone to accumulate weight. This is one of the reasons why we need to engage in activities that help to keep our metabolism working.
Here are four exercises that can help to boost metabolism:
1. Cardio training
Cardio training is one of the most effective methods of maintaining or improving your Resting Metabolic Rate. People who perform moderate cardio exercises for 20 – 45 minutes three to five days per week for 16 months had an increase in their metabolic rate by an average of 129 calories per day.
2. Weight Lifting
Weight lifting helps you to consume calories. It improves metabolism because it enhances muscle mass that use up extra calories later on. More muscles means having to use up more calories to sustain them, even if you are not engaged in any physical activity.
3. Interval Cardio Training
Interval cardio training refers to high intensity exercises that fitness enthusiasts perform alternately with low intensity workouts to allow a rest or recovery period. It is another effective method of improving your metabolism.
In order to maximize the benefits of interval training on your metabolic functions, do it with a five-minute warm-up followed by alternately doing two-minute moderate intensity exercises and an up to one-minute high-intensity cardio workouts. Do these for 10 – 20 minutes then cool down and relax.
4. Brisk Walking
Brisk walking is another effective calorie burner. A 15 – 20 minute brisk walks done daily can already do enough to aid in burning your calories and stimulate your metabolic function to work.
Another way to use up your calories and enhance metabolism is to exercise by taking the stairs instead of the elevator. According to recent studies, people who are active and engaged in physical activity can consume 20 percent more calories in one day.
These are some of the simple exercise that can help to boost metabolism. You can do them to optimize your health and control your weight even as you age.