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health & fitness

Exercise.

Metabolism.

by Paula Allia, PT, DHSc, MTC, OCS

hat does the word metabolism Strength training particularly can improve a person's rate of
mean to you? Does your body have metabolism and thus increase the calorie utilization if done right.
W a fast or slow metabolism? This is This rate may remain high for hours after exercise depending upon
a topic that everyone should question. Once the intensity of the strength training done that day. The higher the
you know about your metabolism, what can intensity, the higher the chance of increasing metabolism. Studies have
you do to affect a change? shown high intensity strength training can enhance caloric usage by
Metabolism is the process that the body 20 times. Though this is temporary initially (and the rate returns
uses to convert energy for the body. Metabolic lower), as muscle increases in size the body’s metabolic rate can make
rate is the rate at which the body burns positive effects on keeping a higher metabolic rate.
calories. Some people have a higher rate Sometimes when beginning an exercise program, low weights
than others. This means that through the day, and even at rest, that are used in order to not cause undue strain/injury to the body.
more calories are utilized to fuel the body for rest as well as for daily These early stages of strength training using low weights and a high
activities. amount of repetitions target slower twitch muscles and improve the
Body composition affects the body’s metabolic rate. For example, neuromuscular activity. It is not easy to maintain tone and metabolism
it is common for people who have more muscle and less fat to have a unless activities using muscles continue. As the strength training results
higher metabolic rate. Similarly, people with a lot of body fat tend to improve, tone improves and possibly some of the body fat may reduce
have slower metabolic rates. It takes more calories just to provide an thus exhibiting the tone. This is why people start to see results when
efficient amount of nutrition to muscles rather than fat. Commonly, they are not using higher intensities yet. It is a good feeling to notice
men tend to have a higher percentage of muscle mass and thus a the tone in the mirror.
higher resting metabolic rate. In order to increase muscle mass and thus have bigger strength
Many people participate in dieting as a new year’s resolution. gains, more intensity with heavier weight and less repetitions are
What is more appropriate is to have a change in the consumption of needed. When using heavier weights, more muscle fibers are recruited
the right foods at the right time and make a total lifestyle change. and challenged. This type of strength training uses less repetitions
Lifestyle changes, other than more appropriate eating habits, because the muscle fatigues earlier due to some of the fiber types being
should include some forms of activities. Exercise can cause the body’s used. High weight and repetition is usually 6-8 reps with multiple sets
metabolic rate to change. It is time to explore what exercise can do for done. This method can challenge the muscle and cause more muscle
you. Exercise can have many beneficial effects on the body. bulk and strength and result in increased metabolic rate.
Some of these include: Cardiovascular training utilizes calories but this is dependent upon
• Increased metabolic rate the intensity used as well. If a high intensity is used there can be an
• Increased muscle tone increase in calorie utilization even after the exercise is done for an
• Increased muscle mass extended period of time but many people cannot push the body hard
• Increased muscle strength enough to make this happen (due to health problems or orthopedic
• Increased metabolism in the brain using sugar for fuel limitations).
• Improved insulin sensitivity In summary, if you want to increase metabolic rate and calorie
Addressing muscles and metabolism can be key to calorie usage. utilization, weight training is key. The higher intensity and lower
Small muscles that are relatively weak compared to larger muscles reps can increase more muscle bulk, more strength, and more calorie
tend to have less tone, size, and require less calories to maintain. burning. Low weights increase tone and general strength but do not
To increase caloric utilization certain exercises can be done to affect increase metabolism enough. Gradual change can be done safely
change. and effectively.
Here’s To Your Health! Start to affect change today!

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