REV UP Your Metabolism!

Increasing your metabolism both during and AFTER exercise is vital to lose weight and keep it off. Learn how to below -

REV UP your metabolism using simplified training methods designed to synchronize your workouts and body. Narrow down exercise selections to a few key exercises and use the time of day you work-out to synchronize your body and increase your metabolism. Follow a few guidelines shown below:

1. Use foundation lifts to create a foundation. Foundation exercises include squats, lunges, modified or traditional deadlifts, leg press, and bench press. These exercises use a lot of muscles and require a lot of energy to execute. They also increase your metabolism AFTER you exercise for up to 14 hours.
2. Use combined training. Combine cardiovascular, resistance, and flexibility exercises into one workout. This is the best strategy for general fitness; however, it is NOT recommended for strength gains and thus sports performance.
3. Add variety to cardiovascular exercise using five – ten MIN micro sessions on two or more machines. Go back and forth until you reach 20 to 30 MIN.
4. Choose two or three strength exercises each workout for each muscle or muscle group targeted that day.
5. Choose lower or upper body exercises or both. 
6. Try cardio-resistance supersets. Alternate a cardiovascular exercise with a strength exercise.
7. Try a total body circuit resistance training routine to maximize your time and results. This method is effective for general fitness and to increase metabolism post exercise (Greer, et. al., 2021).
8. Do plyometrics to increase your metabolic rate. Alternate two different plyometric exercises for maximum gain. Plyometrics, where appropriate, are a best practice to prevent age-related muscle loss.

To explore the latest on RT methods and earn PT CEUs, click here.

Reference

Greer BK, O'Brien J, Hornbuckle LM, Panton LB. EPOC Comparison Between Resistance Training and High-Intensity Interval Training in Aerobically Fit Women. Int J Exerc Sci. 2021 Aug 1;14(2):1027-1035. PMID: 34567357; PMCID: PMC8439678.

 Author Biography

Amy Ashmore, Ph.D. holds a doctorate in Kinesiology from the University of Texas at Austin. She is a physical therapy continuing education provider located in Las Vegas, NV.