Cutting Edge Fitness
Trick #2 to Boost Your Metabolism: It’s All About Intensity
The time has finally come to tell all you seekers of your ideal body weight how to reach that goal in the shortest amount of time possible. The truth is that beginning a resistance training program is a wonderful start, but the quality of your workouts must be taken into consideration.
Quality in this sense simply means at what intensity level you choose to operate. As the old adage goes, the more you put in, the more you will get out — and this holds true in the case of exercise as well.
Of course, your doctor should be consulted first so you know at what intensity level you should begin. Once you know your starting point though, implement a steady program of progressive overload with resistance and endurance (cardiovascular) training. Progressive overload means pushing your body a little harder every time you exercise.
Resistance training should be done 2-3 times per week and can involve bodyweight exercise, resistance bands, light dumb-bells, free-weight exercise, or pilates. For beginners, this usually means starting with one set of 12 to 25 reps per exercise.
Endurance training should be completed 4-5 times per week and can range anywhere from 15-45 minutes. Researchers have found a small but significant decrease in resting heart rate as a result of a 20-week moderately high intensity endurance training program.1 This means you may be able to lower your blood pressure and improve your cardiac function.
The timing of endurance exercise is crucial to maximize the usage of fat tissue as an energy source. That being said, endurance exercise should be completed in the morning before the first meal is consumed or after a resistance training workout.
Those with joint problems in the knee or ankle should stay away from high impact cardiovascular machines such as a treadmill unless it is used for walking. Elliptical trainers, recumbent bikes, or stationary bikes are all great low impact alternatives to complete your endurance training program.
Reference
- Wilmore, J et al. Medicine & Science in Sports & Exercise.28(7):829-835, July 1996.
[Ed. Note: Carlo X. Alvarez is a noted authority in the customized fitness and sports performance field. He is recognized for his integrated and systematic approach to training, based on a foundation of safe and proven methodology that has direct and measurable benefits to performance. To learn more, click here.]
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Tags: boost metabolism, endurance training, resistance training
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