As you age, your metabolism naturally slows down. As a result, many people find that they have a harder time shedding fat and losing weight—even when they've been exercising and eating healthy. If this is a struggle you're currently facing, then you might be wondering what steps you can take to boost your metabolism. Certainly eating right and getting enough sleep can help, but there are some fitness-specific guidelines you'll want to keep in mind for a noticeable metabolism boost.
Specifically, studies have found that combining cardiovascular exercise with strength training is generally the best way to increase metabolism at any age. With that in mind, we've put together some specific exercise combinations that'll be worth incorporating into your regular workout routine for excellent results.
Lunges and Jumping Jacks
The nice thing about lunges is that there are plenty of variations from which to choose, so you should never get bored working them into your daily exercise. From traditional lunges and reverse lunges to lunges with side twists, these are a surefire way to build muscle and boost metabolism. Pair a few sets of lunges with about 60 seconds of jumping jacks and you've got yourself an excellent combination.
Squats and Stair-Climbing
Squats are another versatile strength-building exercise that, when paired with intervals of cardio, can be extremely effective in kicking up your metabolism. With squats, however, it's vital that you ensure proper form. Otherwise, not only will you miss out on the metabolism benefits, but you could put yourself at risk of injury as well. When squatting, always be sure that your knees remain aligned with your toes and that your back remains straight, your chest proud.
After a few sets of squats, paired with running up and down a flight of stairs a few times, makes for a great muscle-building and cardio combination.
Standing Rows and Jogging
If you're looking for a lower-impact strength exercise that'll still give your metabolism a kick, you can't go wrong with standing rows. There are different variations of this exercise, but all essentially involve standing and kneeling on one leg while lifting a dumbbell from the floor up to your side. Alternating rows should be alternated with each set of 10 reps or so for the best results. After a few sets, we recommend doing about a minute or so of jogging (either around the block or even in place) for a little bit of cardio.
Pelvic Lifts and Jump Ropes
Another relatively low-impact exercise that'll help get your metabolism back into shape is that of pelvic tilts. These are great for improving flexibility in the hips while also exercising the glutes and abs. Simply lie down on a yoga mat with your knees bent, feet on the floor, and arms to your sides. Then, lift your pelvis off the ground, hold for a few counts, return to the floor, and repeat. After a few sets of pelvic lifts, spend a minute or so jumping rope for excellent metabolic results.
Mix Up Your Workouts
This isn't a specific exercise, but it is a tip you can keep in mind at the gym to get your metabolism going. Rather than sticking to more-or-less the same workout routine every day, make an effort to mix things up a bit. Over time, your body can become accustomed to your daily workouts to the point that they no longer have the results they used to. By switching up your workouts on a regular basis, your body never gets a chance to get used to them. As a result, you boost your metabolism and you see better results.
For example, if you tend to get your cardio on using the treadmill, why not switch things up by alternating between the treadmill, a spin class, and the elliptical? Better yet, why not incorporate some other forms of exercise, such as yoga, Pilates, or calisthenics?
Incorporate High Intensity Interval Training
Studies have also shown that high intensity interval training (HIIT) can help to improve your metabolism at any age, so if you're not already incorporating this into your workouts, now might be the time to try it. This means doing 30-60 seconds of all-out, high-intensity training, followed by a minute or two of recovery.
If slowing metabolism has got you down, don't throw in the towel just yet. By incorporating these workouts into your routines, you'll be seeing better results and enjoying the benefits of a higher metabolism in no time.
Article Categories: Fitness, Personal Training, & Exercise Science