Exercise may not be quote the weight-loss tool we once thought, but if you want to avoid gaining-and, yes , make losing easier-activity is crucial.
One of the toughest aspect of growing older is the undeniable fact that your metabolisam slows down. Suddenly, the burgers and fries you could eat in your teens and 20s without noticeable damage start inflating a tire around your middle. Late-night snacks show up on the scale. Research underscores this fact: Metabolic rate declines about 2 percent every decade, beginning in your 30s. That means fewwer calories burned for energy and more converted to fat on your body. So let exercise save you-here are the ways activity can keep your metabolism humming.
Sleep is crucial to keeping your metabolism ticking along !
MORE MUSCLE – Nothing burns calories like muscle and exercise-especially strenght training-excels at building it. In a study from Ohio University, researchers put out-of-shape 60 to 75 years old men on a regular lifting routine, two times a week for four months. The men shed body fat and added muscle, and by the end, their metabolisms matched those of much younger people. A review of strength-training research in the journal Advances in Preventive Medicine suggests that adding muscle is by far the best way to combat the metabolism deficits of old age.
MAINTENANCE IS EASIER – While exercise alone may not be wuite the weight-loss tool researchers once thought, a study from Fred Hutchinson Cancer Research Center in Seattle suggests that it’s key to keeping your metabolism fired up. Anne McTiernan, M>D>, and colleagues split 439 overweight and obese women between the ages of 50 and 75 into one of four groups: Some exercised for 45 minutes a day; five days a week; another group dieted by limiting their total daily calories to between 1,200 and 2,000, depending on their starting weight and how much they were tring to lose; a third group followed both programs; the fourth continued as usual no diet or exercise.
BURN CALORIES ALL DAY LONG – You’d think that exercise would leave tou tired and less active, but the opposite is true.In aan analysis of 70 studies, researchers at the University of Georgia found that regular workouts reliably boost energy- even more so than prescription stimulants ( such as those used for people with attention-deficit disorder or narcolepsy.) More energy means you’re moving more, and that keeps your metabolism active as well.
SOUNDER SLEEP – Despite all that extra energy from your workout habit, your body will demand rest and sleep is crucial to keeping your metabolism ticking along. First, one of the most effective sleep aids around is regular exercise: According to the National Sleep foundation, as little as 10 minutes of aerobic exercise daily will dramatically improve the quality of your sleep. In one study, insomniacs that began working out regularly were sleeping much sounder and longer after just four months. A good night’s rest is crucial-researchers from the University of Chicago have found that poor sleep equals a weaker metabolism, especially when it comes to metabolizing carbohydrates. And if you’re not burning those carbs, the body converts them to fat and packs them away for storage in places like the thighs and hips.
Balance health foods and exercise to rev up your metabolism.