Does Exercise Boost your Metabolic Rate even after you’ve hit the showers?
The more muscles you use to perform an exercise, the more your metabolism will be boosted.
Research shows that energy expenditure doesn’t return to pre-exercise resting baseline levels immediately after exercise. The amount of this post-exercise increase depends mainly on what type of exercise you did, and at what intensity.
Weight training makes you more metabolically active after a workout, due to blood flow and growth processes that occur in the muscles just worked, whereas blood flow returns to normal relatively quickly after a cardio session. The more muscles you use to perform an exercise, the more your metabolism will be boosted after.
Resistance moves like the woodchopper weight lifting exercise, are very effective. But so too is climbing as a cardio activity, if done consistently and at a high intensity.
Your Fuel Burning Workout Plan
Here is a basic training program designed to boost an unfit 30 year old man’s metabolism.
Monday: Cardio
Walk/cycle/swim/jog/play sport for 20 to 30 minutes.
Tuesday: Strength Training
Do eight to 12 reps of each
Squats
Bent over row
Lat pull downs
Wednesday: Cardio
Walk/cycle/swim/jog/play sport for 20 to 30 minutes.
Thursday: Strength Training
Do eight to 12 reps of each
Dead lifts
Press ups
Dumbbell shoulder press
Friday: Cardio
Walk/cycle/swim/jog/play sport for 20 to 30 minutes.
Saturday: Strength Training
Do eight to 12 reps of each
Static lunges (not stepping in and out of the lunge).
Move on to more complex movements such as walking lunges and backwards walking lunges.
Walking lunges with overhead medicine ball torso twists; carrying a small medicine ball in your arms, rotate your torso so that the ball ends up on the same side of your body as your forward leg. To move the ball from side to side , arc it overhead.
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