How to Achieve Metabolic Boost Through Exercise

While metabolism is a complex series of chemical processes in the body, it is most commonly referred to as the rate at which our bodies burn calories. Even though that is a simplistic definition, it is correct. Many things affect an individual's metabolic rate, such as genetics, gender, weight and diet. One of the fastest and simplest ways to burn more calories and raise your metabolic rate is through exercise. To give your metabolism a boost, add aerobic exercise and weight training to your exercise plan.

Things You'll Need

• Calculation of target heart rate Watch with second hand Aerobic exercise plan Free weights Resistance bands

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Instructions

Aerobic Exercise For Metabolic Boost

• 1

  To boost your metabolism, you need to know your target heart rate, which will enable you to keep your heart rate in the proper metabolism boosting zone. To do this, subtract your age from 220. This number is your maximum heart rate. If you are out of shape, you will want to raise your heart rate to no more than 55 percent of this number. If you are in shape, you will not want to raise your heart rate above 85 percent of this number. If you go above 85 percent, you are no longer burning fat in your body, but sugar.

• 2

  When exercising, check your heart rate every 5 to 10 minutes to be sure you are keeping your heart within the 55 to 85 percent target heart range.

• 3

  Raise your heart rate quickly by engaging in aerobic exercise, which includes such things as jogging, stair climbing, power walking, bicycling, swimming or playing a sport. Perform your activity for at least 25 minutes, which will not only raise your metabolism during the activity, but will keep it raised for up to 4 hours after the activity is over.

Weight Training For Metabolic Boost

• 4

  To boost your metabolism for a long term, weight training is the way to go. Muscle burns up to 90 percent more calories than fat, so your metabolism stays revved up longer. Free weights and resistance bands are all you need, and you can use these at home. If you enjoy exercising in social settings, a gym is a great place to get all the equipment and support you would need for weight training.

• 5

  Using free weights such as hand, wrist, or ankle weights, work out the upper portion of your body one day, and the lower portion the following day. Take a 48-hour break after working out a particular muscle group in order to let your muscles recover. For example, work your upper body on Monday, lower body on Tuesday, then upper body again on Wednesday or Thursday.

• 6

  Resistance bands are a wonderful alternative to free weights, as they provide excellent weight resistance without the bulk of free weights. Home resistance bands can be found in most department stores and anchor securely over a locked door. They make muscle toning easy to do in the privacy of your own home and offer muscle-building results. As with free weights, alternate upper and lower body workouts, taking a 48-hour break in between.

• 7

  Use slow, steady movements when weight training with free weights or resistance bands. Quick movements can cause damage and tears to muscles. Work up to 12 comfortable repetitions of a move before increasing repetitions.