What is a Metabolic Workout?
You may never have heard about metabolic workouts (or metabolic training) before, but the concept is quite simple and they come with a huge variety of benefits that you can take advantage of.
A metabolic workout is a structured workout session which involves different types of exercise.
Many of them are high intensity and there are few and short breaks in between the exercises.
This allows your metabolic rate to be increased to a high level during the workout and also after you have finished working out.
The most effective types of exercise are those which can keep your body burning calories even when you’ve finished exercising and you’re relaxing at home or in bed.
What types of exercise are involved?
During a metabolic workout, you should try to do as many exercises as possible which involve different muscles and parts of your body.
This might be squatting with weights, for example, or doing lunges and press-ups all in one smooth movement.
You should try to engage as many different parts of your body as possible, giving you a good all-round workout rather than focusing on your arms or abs, for example.
What should the intensity levels be?
You should work hard and get the intensity levels as high as you possibly can, allowing yourself time to recover from the smaller sessions but not being too easy on yourself.
In many workouts, you will do a series of high intensity exercises but without any breaks.
This will push your body to its limit and ensure that your metabolism is working at its optimum.
You shouldn’t do metabolic workouts every day – limit it to 3-4 times a week in order to allow your body to recover the next day.
Your muscles will also need time to repair or you could end up with injuries or pains.
The calorie benefits of metabolic workouts
When you work out in this manner, you will burn plenty of calories, so the hard work will definitely be worth it.
Aside from burning around 500 calories per half hour that you’re working out at a high intensity level, you will increase your metabolic rate by up to 25% for up to 48 hours after you’ve finished your session.
This means that even if you don’t exercise at all for the next two days, you’ll still be able to enjoy the benefits of burning the extra calories.
How Does Exercise Speed Up Your Metabolism?
Your metabolism is the system of your body that burns calories throughout the day. Contrary to popular belief, you don’t actually have to be exercising or moving around in order to burn calories.
On average, your body will naturally burn around 60% of the calories that you consume.
This happens naturally and just by doing the normal things that your body has to do. Your body will also burn calories while you’re eating, since calories are needed in order to digest the food you’ve consumed.
The final way in which your body burns calories is, of course, by exercising.
While eating a healthy diet and avoiding junk food can help you to lose weight, the best way to boost your metabolism both short-term and long-term is by exercising.
It doesn’t matter what type of exercise you are doing, since all forms of exercise will burn extra calories and help to boost your metabolism.
Exercise can boost your metabolism in the long term
The average person’s metabolism will decline by 5-10% each decade once they hit the age of 25, but if you’ve been physically active during your youth and you remain physically active as you get older, your metabolism will only decrease at an average of 0.3-0.5% per decade, which is a lot less.
This means that you won’t gain weight as easily and you’ll burn calories quicker than your non-active peers.
Exercise can boost your metabolism in the short term
Once you start exercising, your body will be burning more calories each day, even on the days when you don’t exercise.
Since your metabolism is working harder, this means that you’ll be burning those extra calories even when you’re outside the gym or just sitting at home relaxing.
This is particularly true for people who exercising using weights – you can burn extra calories for up to 48 hours after you’ve finished your workout, even if you haven’t done any further exercise.
Interval training can boost your metabolism
As well as regular cardio and weights, you can also choose interval training which will help to boost your metabolism even more.
Like weights, any type of interval training will keep your metabolism working even harder and burning more calories for several hours after you’ve finished working out.
If you want to speed up your metabolism, look for opportunities to move more and become more active throughout the week.