metabolism

A study designed to test the efficacy of exercise in lowering metabolic risk factors consisted of three groups.  One group used a less-intense regimen called “moderate continuous-training” (CME). Another group did not exercise, and the third group used a high-intensity aerobic-interval training for four months.
From this article High-intensity exercise better at improving metabolic syndrome risk factors the results:

“• Short bursts of high-intensity exercise, rather than longer spells of moderate-intensity, exercise may improve the health of people with metabolic syndrome.

Strength training helps you burn calories four ways:

1. Calories burned after the exercise stops. Excess Post-exercise Oxygen Consumption (EPOC) occurs after the workout. After running your body replenishes sugar stores. Strength training produces a larger post-exercise calorie demand as the body replaces sugar and rebuilds muscle as a result of the micro-trauma that has been imposed on the muscles.

2. Added muscle burns additional calories. Muscle is metabolically expensive to maintain and will require calories 24/7.

3. The workout itself. All forms of exercise burn calories, but not really as much as people think. Those who exercise with lesser intensity will burn less calories that those who exercise with more intensity.

When the body is exposed to more of a stimulus that it is equipped to handle the body will makes a positive adaptation as a form of self-protection. That change will occur if the body has the capacity to change plus the needed time and resources to recover. The changes will continue to occur if the body is faced with new challenges.

Strength training helps you burn calories four ways:

A number often bandied about is that an additional pound of muscle will burn 50 calories a day. What about already existing muscle? Wouldn't that muscle also burn 50 calories a day too? The 50-calorie-a-day number can’t be true if one makes the assumption that the muscle tissue you all ready had before adding that pound of muscle will produce the same calorie burn - i.e.

From this article Facts on Foods That Speed Up Metabolism:

· The amount of calories you eat, your genes and the amount of calories that you burn while eating and exercising determine your metabolism.
· The body breaks down carbohydrates, then fats and finally proteins.
· The food that you eat makes up 5 to 10 percent of your metabolic rate.

Factors to consider in designing a high intensity strength training routine that is productive, safe, and efficient:

· Number of repetitions of an exercise for a particular muscle group
· Number of sets of each exercise for each muscle group
· Selection of specific exercises
· Sequence of exercises
· Pre-exhaustion sets
· Compound movements versus rotary movements
· How heavy the weights should be
· Amount of rest between each set

There are six commonly recognized aspects of fitness. An important consideration for those seeking improved fitness is: How can one effectively, safely, and efficiently improve all aspects of fitness? First, the aspects are:

· Stronger bones
· Cardiovascular efficiency
· Flexibility
· Leanness
· Muscular size, strength, and endurance
· Resistance to injury

Improving those aspects you have some options:

As adults we lose a little muscle mass each year – up to five pounds each decade. It is part of the aging process. As we age the rate of muscle loss increases. Loss of muscle is the number one bio-marker of aging, and it is vitally important to remain strong and retain muscle as we age.