Many people mistakenly believe that their metabolism is beyond their control. However, understanding how your resting metabolism works can help you take control of your metabolic rate and make positive changes to your overall health.
How metabolism works
Your resting metabolism determines the amount of energy you use throughout the day. A higher metabolism means that you’ll burn more calories, even while sitting at your desk. Your metabolic rate is closely linked to your body composition – specifically, the amount of lean muscle mass and fat you have.
Lean muscle tissue is metabolically active, meaning that the more lean muscle mass you have, the higher your metabolism will be. Fat, on the other hand, is not metabolically active and can actually have a negative impact on your metabolism.
Exercise and metabolism
Engaging in regular exercise is a great way to increase your metabolism temporarily, as physical activity burns more calories while you’re active. Yet, it’s important to consider which type of exercise has the greatest overall impact on metabolism.
When comparing strength training to cardiovascular exercise, it may seem that cardiovascular workouts burn more calories. However, the real metabolic boost comes from the lean muscle tissue gained through strength training exercises.
Strength training can elevate your metabolism for up to 24 hours following a workout, while the benefits of cardiovascular exercise will wear off after a few hours at most. In the long run, the increase in lean muscle mass from strength training contributes to a consistently elevated metabolism.
Implementing a strength training circuit
To reap the benefits of strength training, consider incorporating a short circuit workout into your routine. These workouts can be completed within 10-15 minutes and include three key components:
- Circuit Training – Perform one exercise after another with little rest between exercises.
- Major Muscle Groups – Focus on the muscles in your legs and torso (particularly your chest and back) for the greatest metabolic boost.
- Alternating Upper and Lower Body Exercises – Also known as peripheral heart action, this technique requires your heart to pump blood to both the upper and lower body, increasing overall energy expenditure.
Here’s a sample strength training circuit to get started:
- Kettle Bell Swing (Alternative: Squat)
- Renegade Row (Alternative: Bent Over Row)
- Push Ups (Alternative: Chest Press with Dumbbells)
- Lunge Series
In conclusion
By understanding the link between lean muscle mass, exercise, and metabolism, you can make informed choices to optimize your metabolic rate and promote overall health.
To maximize the benefits, combine strength training with cardiovascular exercise and maintain a balanced diet. Not only will these lifestyle changes help you maintain a healthy weight, but they will also improve your overall health and well-being.
Remember, your metabolism is not beyond your control. With dedication and consistent effort, you can increase your metabolic rate and enjoy the associated health benefits for years to come.
