Exercise speeds up your metabolism, and the type of exercise you do determines how much. The volume and intensity of exercise also play a role in the effect on your metabolism, how long you continue to burn fat after training and whether you build lean muscle mass. Consult your physician before beginning any diet or exercise program.
Metabolism
Metabolism is your body using, or metabolizing, various fuels. Carbohydrates, or glycogen, are the body's preferred fuel because they are the easiest to use. Both proteins, which are broken down into amino acids, and fats are used for fuel as well. The process of using carbohydrates is called glycolysis. Amino acids are converted to glycogen via a process known as de novo gluconeogenesis, and fats are converted and burned for energy in a process termed ketosis.
Exercise Demands
When you exercise or perform any other physical activity, your body requires fuel for energy. Muscle glycogen and blood sugar are used first, and when these levels start to drop, your body will scavenge whatever is available. This includes breaking down muscle tissue when there is not enough sugar or fat available. This is one of the reasons to eat a balanced diet. When muscle tissue is broken down for energy, your metabolism will slow slightly. It takes energy to maintain muscle mass, even if your goal is not to get larger. So to support your activity levels, you will need more protein than a sedentary individual.
Direct Effects of Exercise
Over the short term, exercise will burn both glycogen and fat as you train, but long-term effects depend on training intensity and volume. The longer you train, the more your body burns energy, but you are also at greater risk for protein loss. Over time, your body will continue to burn fat, which results in long-term fat loss if you do not increase your caloric intake. The key to elevating your metabolism is to exercise regularly and consistently, which can result in long-term fat loss and body composition change.
Getting the Most Out of Exercise
It is possible to exercise effectively and still stimulate your metabolism. Diet and exercise together work better than either one alone. While a carbohydrate-restricted diet will help you burn fat quickly through the effects on your metabolism, this can limit your ability to exercise intensely. Experiment with various diet methods and find the one that works best for you.
References
- Journal of the American College of Nutrition: Beyond the Zone: Protein Needs of Active Individuals
- Sports Medicine: The Effects of Exercise-training on Energy Balance and Adipose Tissue Morphology and Metabolism
- Cardiology Clinics: Exercise in Weight Management of Obesity
- Medicine and Science in Sports and Exercise: Metabolic Aspects of Exercise and Weight Reduction
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