Metabolism is the process of converting food into energy for the body. Factors such as age, genetics, and exercise influence metabolic rate. Aerobic exercise and muscle-building exercise can increase metabolic rate and burn more calories. Understanding these interactions is important for weight control.
Metabolism is the combination of biological processes and chemical reactions that occur in an organism to convert food into fuel for the body. The metabolic rate is the rate at which these processes burn ingested calories and convert them into energy. There are several factors that influence metabolic rate, such as age, gender, genetics, body mass, and diet, but one of the most important factors is the link between metabolism and exercise.
The total metabolic rate of a person is determined by the rate at which the body uses energy for vital processes. These include activities such as breathing and blood circulation. Also called the basal metabolic rate, or BMR, this is the rate at which the body burns calories during physical activity; and the rate at which the body burns calories during the digestion of food. This shows that metabolism and exercise are directly related. The greater the physical activity, the faster the body burns calories, which means the higher the metabolic rate.
Most researchers say that exercise is the best way to speed up a person’s metabolism. Aerobic exercise, such as running, swimming or jumping rope, which increases the body’s heart rate and breathing rate, can boost metabolism for four hours or more after he or she stops exercising. This continuous metabolic boost burns extra calories and is one reason why people who want to lose weight should incorporate aerobic exercise into their daily routine.
Another way metabolism and exercise are linked is through muscle-building exercise. Increasing muscle mass through muscle-building exercises, such as weights or push-ups, results in a higher rate of calorie burn because every pound of muscle on our bodies burns about 35 calories per day. By contrast, each pound of fat burns just two calories a day. Therefore, the more muscle a person has, the higher their caloric burn or metabolic rate.
Diet, along with metabolism and exercise, are three of the most important contributors to weight control. If a person’s caloric intake exceeds their caloric burn, the extra calories will be deposited as fat. Aerobic exercise burns fat calories first, leaving a higher percentage of muscle mass. And muscle-building exercise also increases the amount of muscle tissue, which burns calories at a higher rate than fat. Understanding these interactions is key to a successful weight loss or weight management program. A weight loss training regimen should incorporate both weight training and aerobic activity for maximum effect.
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