Achieving a high metabolism is often viewed as a distant dream for many, but it's actually possible! The benefits of a fast metabolism are undeniable: burning calories all day and feeling energized. The right exercises can kick-start your metabolism, propelling it into high gear and keeping it working at its best for hours afterward. Fortunately, there are several metabolism-boosting exercises that can help you achieve this.
HIIT, or High-Intensity Interval Training, is the superstar in the world of metabolism-boosting exercises. It doesn’t just give your metabolism the push it needs to start burning calories; it keeps at it for hours after the workout.
For those who may not know, HIIT alternates between short bursts of intense activity and recovery periods. The intense activity spells spike your heart rate, which then raises your metabolism rate. Recovery periods help maintain the effectiveness of high-intensity spells. Every time your body goes into a high activity mode from resting, the heart rate rises, pushing your metabolism to work better.
Don’t want to hit the gym for a HIIT workout? No worries! Go for a run and alternate brief sprinting sessions with walking or slow jogging.
Cycling gets your heart rate up, circulatory system running, and metabolism in full gear. It’s great for burning calories and improving stamina. Want to increase the benefits of cycling? Take a spin class!
A small study conducted in 2018 found that a weekly one-hour spin class significantly raised the levels of FGF21 metabolic hormone in participants’ bodies. FGF21, or Fibroblast Growth Factor 21, hormone regulates key metabolic pathways and keeps the system running effectively and efficiently.
Not everyone enjoys working out in a gym. It feels like a chore to many out there, and they have to drag themselves to check it off their to-do list. If you’re one of them, try dancing. It’s fun and doesn’t feel like an exercise, but it provides all the benefits of a hardcore cardio workout. Dancing helps boost metabolism, burn calories, build stamina and strength, and improve overall fitness. Happy tunes help improve your mood, too. Dancing is a great option whether you dislike traditional exercises or want to add a fun twist to your workout routine.
For those who love being in the water, there is exciting news – swimming is more than just a refreshing way to escape the heat. It serves as an excellent cardio workout that exercises your entire body. By raising your heart rate and accelerating your metabolism, it helps you tone your leg and arm muscles, build endurance, improve cardiovascular health, and burn calories. One of the greatest benefits is that it does not strain your joints, making it an ideal form of low-impact exercise for individuals with joint problems.
Muscles are our body’s metabolic currency. They play a vital role in protein and energy metabolism and are also the primary sites for glucose storage. In simple words, building muscles helps increase your basal metabolism rate. Weightlifting and strength training are two of the great options to do it.
They will not only give you a more athletic appearance by adding lead muscle mass to the body but will also help keep your metabolism in high gear.
To give you an idea, a 20% increase in muscle mass can increase your resting metabolic rate by 4% to 5%, on average. The results could be even better, though. A research study conducted in 2012 found a 7% increase in participants’ metabolic rate after just ten weeks of resistance training and a three-pound increase in muscle mass.
Walking is the simplest and easiest way to kick-start your slowed metabolism. It doesn’t require any special equipment and is also suitable for people of all ages.
So, when not in the mood for an intense gym session, put on your running shoes and head out to get some steps in.
Supercharge Your Metabolism to Stay Healthy and Active
An optimally working metabolism is the first step towards improving your health and energy levels. Given that a sedentary lifestyle is the biggest reason for slow metabolism, getting active is the way to get it up and running.
Start with the simple, easy-to-do metabolism-boosting exercises we have highlighted to get yourself on the right track. Once you build the habit of working out, you can continue to build and modify your metabolism-boosting training sessions.