Increase Your Basic Metabolic Rate by Exercising

January 29, 2010

Exercise & Fitness

It is important to remember that you are not "stuck" with the metabolism that you have since you were born. In fact, you can change and control many things to "reactivate" your metabolism. One of the most effective ways is exercising. This way you will enjoy the full benefits of an active life.

Factors that influence your metabolism

Your body needs a minimum number of calories every day – basic metabolic rate – in order to fulfill vital functions. Resting metabolic rate (RMR) represents the value measured in fasting metabolism, normal temperature and eliminating all physical and psychological factors that cause excitation. This should be less than the calories burned during a day, that’s only if you decide not to be lazy all day in bed. In normal adults, resting metabolic rate is an average of 70 kcal per hour.

There are many factors that affect BMR(basic metabolic rate):
• Age – BMR decreases with the years;
• Height – BMR is higher in those that are tall;
• Gender – BMR is higher in males;
• Body structure – BMR is higher in people with developed muscles;
• Atmospheric temperature – BMR is higher in excessive heat or cold;
• Food – BMR is lower in people who keep a weight-loss diet;
• Stress – RMB increases in periods of stress.

Exercise also accelerates the burning of calories. The main target of any effective weight loss program is the preservation of an active metabolism, with each factor that you can control. It is a well known fact that a fast metabolism "burns" more calories throughout the day compared to a slow one. And to lose weight, you must "burn" more calories so a fast metabolism is in your favor!

Aerobic activity versus non-aerobic physical activity – the three components necessary for a complete program of exercises

Aerobic activity does not involve short "bursts" of energy, but a long and moderate activity. The types of non-aerobic activities include football, sprint, weight lifting and any other activity such as “stop and start”. The following list contains all aerobic activities beneficial to the body.

Types of aerobic activity
• walking
• jogging
• swimming
• cycling
• skiing
• trips
• aerobics
• kickboxing

The effects of aerobic activity on the body and on weight-loss diets
1. After 20 or 30 minutes of aerobic activity, the body begins the process of burning stored fat for energy;
2. It strengthens the heart;
3. It lowers blood pressure;
4. Improves endurance;
5. It helps to the release of "happiness" hormones, endorphins, which reduce depression, improving mood.

Trainings for resistance is a non-aerobic activity and therefore very different from aerobics. Through aerobic activity your goal is to keep you in shape, while a non-aerobic activity will focus on developing a muscle mass. This training involves a muscle strain of increasing intensity until they will get used to rising levels of gravity.

Types of endurance training
• diving;
• fitness equipment, weightlifting;
• courses of "Body Sculpting" or "toning"

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The effects of endurance training on the health of the body and on losing weight are:
1. Muscles help to enhance athletic activities (running, biking, climbing, swimming, team games);
2. The more muscle you have, the more calories you burn every day;
3. Reduce the risk of osteoporosis;
4. Improves muscle tone.

Body stretches (stretches) helps improve body flexibility and also helps in various daily activities. It also reduces the risk of problems with the spine, knees and muscle stretches. By doing these exercises, stress will be eliminated from your life, the traffic will be greatly improved and your body will be firmer. It is important that while doing body stretches you maintain that position for about 10-30 seconds! Follow this structured plan:
• 5 minutes of warm-up (walking or jogging);
• 5 minutes of stretching of the body;
• do aerobic or strength training;
• 5 minutes of relaxation;
• 5 minutes stretch.

How can exercising help you lose weight?

If you are still skeptical regarding the functioning of this weight loss program, you will find out why exercising is such an important step in the treatment of weight loss:
• accelerates fat burning process;
• stretching exercises, in addition to burning calories help strengthen your muscle mass;
• Recent studies have shown that when following a diet without sports, muscle tone takes a hit. Stretching exercises daily can prevent muscle atrophy and in combination with a balanced diet your metabolism will be active!
• Exercise slows digestion and helps you have a feeling of "full stomach", which means you will not feel the need to eat so often. It also normalizes blood glucose levels and you will not feel hungry;
• It improves your mood;
• Provides a weight loss with lasting impact.

For the rest of the 8 weeks weight loss plan visit How to Lose Weight in 8 weeks: a simple 8 weeks weight loss plan

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