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The Importance of Exercise and its Relation to Metabolism

While you donít have much control over the speed of your metabolism, you can control how many calories you burn through your level of physical activity.  The more active you are the more calories you burn.  In fact, some people who are said to have a fast metabolism are probably just more active Ė and maybe more fidgety Ė than are others.  Sticking with exercise starts with finding a program you enjoy and that fits in with your lifestyle, goals and needs.  That means being realistic about what youíll really accomplish each week rather than going by what you think you should be doing.  Use these resources to learn more about enjoying your workouts and making exercise a priority. 

You can burn more calories with:

Regular aerobic exercise-  Aerobic exercise includes activities such as walking, bicycling and swimming.  As a general goal, include at least 30 minutes of physical activity in your daily routine.  If you want to lose weight or meet specific fitness goals, you may need to increase your activity even more.  If you canít set aside time for a longer workout, try 10-minute chunks of activity throughout the day.  Remember, the more active you are, the greater the benefits.

Strength Training-  Strength training exercises, such as weightlifting, are important because they help counteract muscle loss associated with aging.  And since muscle tissue burns more calories that fat tissue does, muscle mass is a key factor in weight loss.

Lifestyle activities-  Any extra movement helps burn calories.  Look for ways to walk and move around a few minutes more each day than they day before.  Taking the stairs more often and parking farther away at the store are simple ways to burn more calories.  Even activities such as gardening, washing your car and housework burn calories and contribute to weight loss.

Calorie Recycling-  Calorie cycling is a very simple concept that is aimed at keeping your body and metabolism guessing as to what is coming next.  Typically when you are following a calorie cycling plan there are 2 low calorie days and 2 high calorie days with the remainder of days each week being at the normal weight loss calorie range.  The low calorie days should be between 300 and 500 calories below the normal range and the high calorie days should be between 300 and 500 calories above the normal range.  It is important to remember whether on a low calorie day, normal calorie day, or high calorie day to ensure that the body is getting a healthy mix of protein, carbohydrate and fat.

 

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