Although diet plays an extremely important role in weight loss and weight control, many experts agree that raising your metabolic rate through exercise can also be helpful. In the past, aerobic exercise was considered the prime metabolism booster. However, recent studies indicate that weight training can also increase your metabolic rate.
Exercise in the Cold
You've probably noticed that many people put on weight during the winter. In some cases, this can be attributed to increased eating, especially during the holidays. However, people tend to be less active during the winter. This is unfortunate, since cold weather can induce thermogenesis, which is the body's method of increasing metabolism in order to create heat. Participating in outdoor sports such as cross country skiing and snowshoeing can keep you active during the winter, while helping you take advantage of the metabolism-boosting thermogenesis that occurs in cold weather.
Aerobic Activity
The American College of Sports Medicine suggests that you perform a minimum of 30 minutes of aerobic exercise, 5 days a week. Additionally, while moderate aerobic activity is acceptable, it is suggested that high-intensity aerobic activity be included in the program. If muscular-skeletal issues preclude the possibility of activities such as running, an elliptical machine set on an incline is a good alternative.
You can also consider a stationary bicycle, a StairMaster or an aerobic group exercise class. Stay within 60 to 85 percent of your maximum heart rate. Metabolic rate is boosted for up to 2 hours following aerobic activity, so you will be burning more calories at rest.
Increase Your General Activity Level
The famous Framingham Study, which began in 1948, explored the effects of lifestyle on health. As expected, obesity was a major factor that made one susceptible to heart disease. The researchers also discovered that subjects whose lifestyles included a significant amount of leisure activity, such as walking to work and climbing stairs, were leaner than participants who were less active. Thus, in addition to aerobic activity, changing lifestyle to include less reliance on your vehicle can boost your metabolic rate.
Strength Training
Every additional pound of muscle you create will burn an extra 50 calories a day. Strength training can increase your overall metabolic rate by as much as 15 percent.
Strength Training Using Multi-Muscle Groups
If strength training can boost your metabolic rate, using more than one muscle group at a time will increase it even more. For example, try combining lunges with biceps curls and squats with rows. You can place a resistance band around your ankles and perform side steps to work your outer thighs. Step out with one leg, and then bring the other leg in to meet it. You can combine this with the lateral raise exercise for your shoulders. As you step to the side, raise the corresponding arm to shoulder height. Lower the arm as the other leg draws in. Perform three sets of eight repetitions in each direction.
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