Civil engineer with postgraduate studies in MBA and Marketing. christos@macon.gr http://maconwaterproofing.blogspot.com/ http://totalfitness-christos.blogspot.com
1st part
We have seen that metabolism is the procedure through which we get from foods the necessary energy for our bodies to keep functioning.
We have also ascertained that this procedure is polyparametric and extremely complicated.
We will try now to compile the most efficient, completely natural ways to increase our metabolism.
Natural ways to increase metabolism.
1. The best of the best: to build muscle
As years pass and our metabolism slows down it's very consoling to know that we have a choice,that we can react.
Increasing, or at least maintaining our muscle mass is the best answer to this slow down!
Muscles are much more metabolically active than fat.
Of course this is not a panacea since the contribution of muscle mass increase to metabolism speeding tends to be overestimated.
Nevertheless, maintaining our muscle mass is the best we can do for our metabolism.The most efficient way to achieve this, is to get involved into resistance training and preferably in weight training
2. The second best: leading an active life
Adopting an active lifestyle is by all means vital in order to keep our metabolism revved .
3. The third best thing: anaerobic cardio training with its after-burn effect
What I really love is High Intensity Interval Training -HIIT-and mainly every program involving sprints. I also find staircase climbing terrific!
But there are so many choices that only imagination can set limits!
Anaerobic cardio training will bring your metabolism in a state of turbulence not only during the workout but also for many hours after.
There is one secret,though:you will have to train really hard with your pulse exceeding the 90% of your MHR.
Now, if will manage to approach the 95% of your MHR, the after-burn effect will be more sizable and pronounced.
To use the right nomenclature for the after-burn effect we will have to adopt the more scientific term: Excess Post-workout Oxygen Consumption better known under the acronym EPOC.
EPOC in simple words is the additional energy demand for the restoration of the bodily functions after a strenuous exercice event.
Although it has been found that both resistance training and long, adequately intense cardio can elicit a measurable EPOC response useful for fat loss , anaerobic cardio training is by far the king here. The only exception would be long and brutal circuit weight training workouts.
And how is EPOC translated into calories?
There are here two components in the equation:
The first regards an active recovery phase of 10-15min and can sum up to 100 cal/event.
The second will spread over several hours after the event-depending on its duration and mainly on its intensity- with an average additional caloric expenditure of 15 cal/hour.
You can judge by yourselves if the extra effort is worth-while.For me it definetely is!
End of 1st part
Chris Strogilis
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