According to the American Council on Exercise, the gradual decrease in metabolism is closely related to the gradual increase in body fat that typically accompanies the aging process. However, the reduction of your metabolism can be delayed through regular strength training. An increase in muscle tissue causes a corresponding increase in your metabolic rate. There are a number of exercises that will build muscle, increase strength, and increase your metabolism. To avoid injury, practice correct form and allow an adequate amount of recovery time during your workouts.
Ciruit Training Exercises
Circuit training is one form of strength training in which individuals perform a series of strength training exercises with little rest between exercise stations. Usually circuit training involves a group of 10 to 12 exercises that work each major muscle group. Some exercises that can be used in circuit training are the bench press, the overhead press, the dead lift, triceps curls, and push-ups. There are many other circuit training exercises that will build strength and increase metabolism. A typical circuit training session should last 20 to 25 minutes.
Plyometrics is a type of strength training that involves jumping to stretch the muscles prior to contracting them. Some examples of these exercises are jumping up and back down from boxes, steps, or benches. Squat jumps and step-ups are another common type of plyometric exercise that increase muscle strength. The American Council on Exercise recommends that you focus on landing techniques when performing a plyometric exercise. You should land from toe to heel from a vertical jump and use the entire foot as a rocker when landing.
With isometric exercises no visible movement occurs and the resistance matches the muscular tension. In other words, these are exercises that can be done using your own body weight instead of the weight of dumbbells or exercise machines. Plank bridges, wall-sits, and side planks are some isometric exercises that will help increase your metabolism.
Increasing metabolism takes hard work and commitment, and developing a plan that allows you to progress and rest at the appropriate times is vital. Incorporate aerobic exercises like swimming, running, and biking into your fitness regimen to burn any excess fat. To avoid over-training of your muscles, exercise a different muscle group each day. Never work the same muscle on consecutive days. The most common training mistake is exercise technique. Using too much resistance can result in poor exercise form and increase the injury risk. If possible, seek advice from a fitness professional in your area.
GET MOTIVATED TO KEEP MOVING
Subscribe to my Youtube videos www.youtube.com/kimfitness