The overall goal of many exercise regimens is to raise metabolism. This can result in fat loss if a proper diet is adhered to at the same time. There are various ways to raise metabolism, with the most popular way of boosting it involving cardio exercise.
What is Metabolism?
Metabolism is the set of chemical reactions that take place in your body to sustain and maintain life. This includes reactions that need to take place so that energy can be provided for muscles and vital bodily functions. Obviously, during exercise your metabolic rate will be at a higher level than when you are at rest because of the increased energy requirements of your body in general. But, cardio exercise provides benefits beyond the actual exercise itself. It has been shown to increase your metabolic rate for many hours after finishing the actual exercise. Your metabolic rate at rest has therefore increased, on average.
Most Effective Cardio to Raise Metabolism
Almost any kind of exercise will be effective in your goal to raise metabolism. Even strength training with heavy weights will do the job. You will have bigger muscles that you need to provide fuel for and therefore an increased metabolic rate.
For cardio to be effective, it has to be done for at least 30 minutes with a pace that is challenging without causing too much exertion. To be scientific about it, it would be best to manage your heart rate and consult a professional to aid you in determining your optimal target heart rate. But, without such tools it is still possible to come up with an optimal cardio routine that works best for you.
The best, most effective cardio routine is high intensity interval training, also known as HIIT. This type of cardio is so effective that your body will spend most of the day burning calories, trying to recover from this intense workout. By incorporating this into your routine you will burn more than triple the calories. HIIT increases the maximum amount of oxygen you can manage during cardio, and this in turn will increase your cardiovascular endurance. An example of incorporating HIIT into your workout regimen would be to run on a treadmill at a high intensity for 90 seconds and then walk for 30 seconds. You will alternate these two intensity levels for 30 minutes for maximum benefits.
If you feel that you are not quite ready for high intensity interval training, there are other types of cardio you can do. Try a brisk walk or jogging around the neighborhood. Hike up a nature trail or head to the local gym to walk on a treadmill. Going swimming or attending an aerobics class are also highly recommended.
The optimal key to raising metabolism is incorporating a cardio routine in conjunction with weightlifting. Also, don’t forget to follow a nutritious regime and you should be on your way to maximum health.