How to boost your metabolism at any age

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Your metabolic rate is the rate at which your body burns calories to keep you alive and functioning. It is a generally accepted belief that with age, your resting metabolism slows down, especially after 40 years. And if you’re a postmenopausal woman, your metabolism slows down even more.

This is not true, says a new article published in Science. Analyzing data from nearly 6,500 people aged from infancy to the elderly, the authors of the article determined that resting metabolism was maintained for 20 to 60 years before registering a decrease of less than 1%. per year thereafter.

Contrary to conventional wisdom, the article does not cite any real difference between resting metabolic rates of men and women, even for postmenopausal women, when controlling for other influences.

Now you might be wondering why you feel like your metabolism has slowed down.

The answer is less a question of age than of lifestyle. Although your basal resting metabolic rate did not change between the ages of 20 and 60, the factors involved in increasing other aspects of your metabolism – when you are not resting – have likely changed, decreasing your ability to metabolize fat, maximize calorie burning from exercise, increase muscle mass burning for energy, and get quality rest to enable metabolic processes.

Don’t worry, this isn’t bad news. What it really means is that you have the power to make changes that will boost your metabolism, regardless of your age.

Read on to discover four scientific ways to increase your metabolism.

Important Note: Consult your physician before starting any new exercise program.

Be active throughout the day

When wondering why you feel like your metabolism has slowed down with age, you should also ask yourself if your daily activity level has slowed down. Along with all of the other health risks associated with prolonged sitting, experts point out that constant inactivity is the biggest damage to your metabolism.

“Being sedentary most of the day significantly reduces fat metabolism,” said Edward Coyle, professor of kinesiology and health education at the University of Texas at Austin.

Fat metabolism refers to the type of fuel you burn during resting metabolism.

Coyle, who is also director of the school’s Human Performance Laboratory, said his research found that it is necessary to take at least 8,500 steps per day – throughout the day, rather than all at once – in order to maintain adequate fat metabolism.
Additionally, in his lab, Coyle found that just five four-second bursts of exercise performed at full effort every hour throughout the day can significantly increase fat metabolism by up to 49%.
While doing 20 seconds of full sprints every hour is not practical for almost everyone, sedentary office workers whose time constraints and responsibilities make it difficult for regular access to the gym should take courage. get up and move a few minutes per hour. can pay large dividends.

Do the right kinds of exercises

High intensity interval training (HIIT) and strength training have both been shown to have statistically significant impacts on your metabolism.

HIIT is a style of training that involves periods of intense exercise with a high heart rate alternating with periods of recovery. It has been shown to increase your metabolic rate, especially for fat burning, long after your workout is finished. A to study found that after 12 weeks of HIIT, overweight men reduced their belly fat by 17% and their overall body fat by 4.4 pounds (2 kilograms), which is comparatively more than other fat burning studies. fat using other forms of exercise. You can read more about practicing HIIT safely here.
With strength training, you increase muscle mass in your body, which increases your overall metabolic rate. Like HIIT, it means more calories burned after exercise. However, unlike HIIT, the muscle you build in weight training will continue to burn caloric energy no matter how often you exercise, as long as you are doing enough to maintain muscle mass.
As such, strength training can also help you avoid the muscle loss and metabolic decrease associated with weight loss diets. In a study of 48 overweight women With a diet of just 800 calories per day, strength training was shown to help them maintain muscle mass and metabolism, while those in the study who only did aerobic exercise or no exercise lost muscle and exhibited decreased metabolism.
How Your

To maximize your metabolic acceleration through exercise, you should mix up your weekly workout schedule to include both strength training sessions and HIIT workouts. With that said, it is important to note that to get the most out of any type of exercise program, you should also break long periods of sedentary lifestyle during the day with short periods of activity, as mentioned above.

Doing an hour-long workout would normally increase your fat metabolism, Coyle said. But if you’ve been inactive all day, it won’t be as effective because of what he called “resistance to exercise.”

by Coyle research has shown that people who are inactive all day become resistant to some of the beneficial effects of exercise, particularly fat metabolism.

This is why it is crucial to engage in bursts of activity throughout the day in addition to doing longer workouts.

Fuel your body with protein and water

Digesting food actually increases your metabolism for a few hours because it takes caloric energy to process the nutrients you eat. This is called the thermal effect of food (TEF).

This doesn’t mean that you should eat more to boost your metabolism, but if you eat more protein it can lead to a bigger increase in metabolism than other foods. This is because proteins cause the greatest increase in TEF, increase your overall metabolic rate by 15% to 30%.

Eating protein is also essential for building and repairing muscle, which as noted above boosts your metabolism. Plus, ingesting protein helps you avoid muscle loss and the resulting decrease in metabolism that can accompany dieting.

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Angie Asche, registered dietitian and owner of Eleat Sports Nutrition, who is the author of the book “Fuel your body: how to cook and eat for peak performance“, advised to eat 20 to 25 grams of protein within an hour of training.

This equates to a 3-ounce chicken breast (24 grams of protein), a 7-ounce container of 2% Greek yogurt (20 grams), or a spoonful of whey or vegetable protein powder (grams of protein vary depending on the brand) .

Drinking more water can also briefly increase your metabolism. Research shows that drinking 0.5 liters of water can increase resting metabolism by 24% for about an hour. Further research indicates a possible improvement in metabolism if you drink cold water due to the energy expenditure required to heat it up to body temperature.

Get the rest you need

Sleep is crucial for the recovery and restoration of all processes in your body.

Sleeping less than seven hours on a regular basis is associated with many negative health consequences, such as weight gain, diabetes, hypertension, heart disease and stroke, depression, impaired function immune system, increased pain, impaired performance and increased risk of death, depending on American Academy of Sleep Medicine and Sleep Research Society.
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When it comes to the detrimental effects of insufficient sleep on bodily processes, metabolism is no exception. Sleep deprivation and reduced sleep quality have been shown in research have a negative impact on metabolism.
The U.S. Centers for Disease Control and Prevention reports that one in three Americans do not get the recommended seven or more hours of sleep per night. To get the sleep you need to maintain a healthy metabolism and overall health and wellness, it’s important to create a nighttime routine that includes strategies that make it easier to rest, such as breathing exercises to help calm you down. your nervous system. You can also practice these four yoga movements to prepare your body for sleep.

Research indicates that the rate of your metabolism, especially fat metabolism, is largely in your hands. It’s up to you to make lifestyle changes that will boost your metabolism and your overall health and well-being.


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