Metabolic

This is how you boost your metabolism at any age

Your metabolic rate is the rate at which your body burns calories in order to keep you alive and functioning. It’s a widely accepted belief that your resting metabolism slows down as you age – especially over 40. And if you’re a menopausal woman, your metabolism slows down even more.

Not true, says a new article published in Science. By analyzing data from nearly 6,500 people aged from infancy to old age, the paper’s authors found that resting metabolism remained stable between ages 20 and 60, before declining less than 1% per year thereafter.

Contrary to conventional opinion, the paper does not cite any real differences between resting metabolic rates of men and women, even in menopausal women when other influences are controlled.

Now you may be wondering why you feel like your metabolism is slowing down.

The answer is less age than lifestyle. Although your resting basal metabolic rate may not have changed between the ages of 20 and 60, the factors involved in increasing other aspects of your metabolism – when you’re not resting – likely have changed. Exercise, which increases energy-burning muscle mass and receive quality rest to enable metabolic processes.

Don’t worry – this isn’t bad news. It actually means that regardless of your age, you have the opportunity to make changes that will boost your metabolism.

Read on for four science-based ways to boost your metabolism.

Important note: consult your doctor before starting a new exercise program.

Be active all day

If you are wondering why you feel that your metabolism slows down with age, you should also question whether your daily activity level has slowed down. In addition to all of the other health risks associated with prolonged sitting, experts cite consistent inactivity as the greatest detriment to your metabolism.

“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 it was necessary to take at least 8,500 steps a day – all day, rather than all at once – to maintain adequate fat metabolism. Additionally, in his lab, Coyle found that just five four-second bursts of exercise, performed at full exertion every hour throughout the day, can dramatically increase fat metabolism by up to 49%, which is practical for almost no one, but sedentary office workers who have time constraints and responsibilities making it difficult to go to the gym regularly, be aware that just getting up and moving a few minutes an hour can pay off.

Do the right exercises

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

HIIT is a training style that includes intensive training phases with an increased heart rate, which alternate with recovery phases. It has been shown to increase your metabolism, especially for fat burning, long after your workout is finished. One study found that obese men reduced their belly fat by 17% and their total fat mass by 2 kilograms after 12 weeks of HIIT, which is comparatively more than in other studies of fat burning with alternative forms of exercise. Learn more about how to safely perform HIIT here. With strength training you increase the muscle mass of your body, which increases your overall turnover. As with HIIT, this means more calories are burned after exercising. However, unlike HIIT, the muscle you build while weight training will continue to burn calories no matter how often you exercise, as long as you do enough to maintain muscle mass. As such, weight training can also help you avoid the muscle breakdown and lowering of the metabolism associated with a weight loss diet. In a study of 48 overweight women on a diet of just 800 calories per day, resistance training was shown to enable them to maintain muscle mass and metabolism, while those in the study who did aerobic exercise or no exercise lost muscle and decreased one Metabolism.How your

To maximize your metabolism through exercise, design your weekly exercise program to include both strength training and HIIT workouts. However, it is important to note that in order to get the most out of any exercise program, you must also break long periods of sedentary time during the day with short periods of activity, as mentioned above.

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 movement”.

Coyle’s research has shown that people who are inactive all day become resistant to some of the positive effects of exercise – particularly fat metabolism.

Because of this, it’s important to have bursts of activity throughout the day, in addition to longer workouts.

Provide 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 known as the thermal effect of food (TEF).

This doesn’t mean you should eat more to get your metabolism going, but consuming more protein can result in a greater increase in metabolism than other foods. That’s because protein is what causes the biggest spike in TEF, increasing your overall sales by 15 to 30%.

Eating protein is also essential for building and repairing muscles, which, as noted above, boosts your metabolism. Additionally, ingesting protein will help you avoid muscle breakdown and the consequent decrease in metabolism that dieting can bring.

10 Ways To Boost Your Energy And Feel Rejuvenated Throughout The DayRegistered nutritionist and owner of Eleat Sports Nutrition, Angie Asche, author of the book “Fuel Your Body: How to Cook and Eat for Peak Performance,” recommended consuming 20-25 grams of protein within an hour of your workout.

That’s the equivalent of a 3-ounce chicken breast (24 grams of protein), a 7-ounce container of 2% Greek yogurt (20 grams), or a scoop of whey or vegetable protein powder (grams of protein varies by brand).

Drinking more water can also stimulate your metabolism for a short time. Research has shown that drinking 0.5 liters of water can increase resting metabolism by 24% for about an hour. Further research indicates a possible increase in metabolism when you drink cold water, as the energy expenditure is required to warm up to body temperature.

Get the rest you need

Sleep is critical to the recovery and recovery of all of your body’s processes.

Sleeping less than seven hours regularly is linked to numerous negative health effects, such as weight gain, diabetes, high blood pressure, heart disease and stroke, depression, impaired immune function, increased pain, decreased performance and a higher risk of death, according to the American Academy of Sleep Medicine and Sleep Research Society.The best fitness tracker of 2021When it comes to the harmful effects of lack of sleep on body processes, metabolism is no exception. Research has shown that sleep deprivation and decreased sleep quality have a detrimental effect on metabolism. The US Centers for Disease Control and Prevention reports that 1 in 3 Americans do not get the recommended seven or more hours of sleep a night. To get the sleep you need for a healthy metabolism, overall health and wellbeing, it is important to create a nighttime routine that includes strategies that will make recovery easier, such as: B. Breathing exercises to calm your nervous system. You can also practice these four yoga movements to prepare your body for sleep.

Research suggests that the speed of your metabolism, especially fat metabolism, is largely in your hands. It is up to you to make lifestyle changes to boost your metabolism and overall health and wellbeing.

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