Why Exercise Is The Magic Bullet For Boosting Your Metabolism

energy balance
Speed Up Your Metabolism With exercise

There’s a lot of talk about enchanted pills, smoothies, and diets that can amp up your metabolism but believe it or not; exercise is the magic bullet for boosting your metabolism. Think of your metabolism as a powerhouse that converts your food into energy and propels from one minute to the next without missing a beat.

Factors that Affect Your Metabolism

Multiple factors may affect how well your metabolism operates. Let’s take a moment to examine a few of the things that may get in the way of our bodies functioning at optimal levels.

Age

Studies show that with age, our metabolism begins to decline. This change often leads to extra pounds that are difficult to shed. We lose anywhere from three to five percent of our muscle mass, and we are less active. These two things combined make it easier for the pounds to begin accumulating, especially around the waistline area. Blame it on a slower metabolism. To counteract the effects of aging, we should burn 30 to 50 percent of our calories through exercise activity.

Gender

Females tend to have a lower metabolism than men due to a variety of factors including estrogen levels and a lower resting metabolic rate which helps to determine our overall total daily energy release and plays a vital role in the regulation of our energy balance.

Hormones

Hormones can wreak havoc on your metabolism. Too much cortisol can lead to weight gain and increase our risk of heart disease and diabetes. Working out before consuming a meal can help to drop those cortisol levels and improve your metabolic functions.

Testosterone levels also decrease and can trigger a bit of weight gain and leave us feeling fatigued. Daily workout regimens can help to keep your testosterone levels at healthy and stable levels and allow for a healthy metabolism.

Estrogen is another hormone that triggers metabolism malfunction. An imbalance in this hormone can cause your weight to increase rapidly, giving testimony to metabolism that may not be operating in a way that is most beneficial to you.

Finally, thyroid hormone imbalances can disrupt the overall effectiveness of your metabolism. Thyroid hormone helps to control metabolic processes in the body that are necessary for growth, development, and metabolism.

Hyperthyroidism or a thyroid that is in a hypermetabolic state can cause your metabolism to go into overdrive, leading to weight loss, excessive use of your resting energy. On the other hand, an underperforming thyroid caused by hypometabolism can create a reduced resting energy expenditure, and cause weight gain.

Exercise and Your Metabolism

Figuring out all the ways to regain control of your metabolism can be overwhelming but there is one thing you can do to move the needle, and that is to exercise. Working out helps your muscles to use a fair amount of energy and burn calories. The great thing about exercise is that even after the workout is over your muscles can continue to burn fat and helps to keep your metabolism functioning at optimal levels.

Which Exercise is Best for Your Metabolism?

Is there one single exercise that works best for a healthy metabolism? The short answer is ‘no,’ but there are a couple of activities that when paired together can do wonders help get to put your metabolism into overdrive.

Lift Weights to Burn Fat

Lifting weights is a fantastic approach to helping you not only build muscles but burn fat as well. Muscles use more calories at rest than fat cells. Don’t worry about becoming a gym rat. You only need two days a week to perform two sets of repetitions (12-15) working on those major muscle groups (back, arms, legs, and abs).

Aerobic Activity

Aerobic activity is another must-have ingredient for boosting your metabolism. Interval training is particularly useful and yields positive results. Walking, swimming, kickboxing, jogging, or even Zumba are excellent options for enhancing your metabolism.

In summary, there may be a few options you cannot control when it comes to your metabolism, but exercise is the magic bullet. Your mind, body, and spirit will thank you.

Metabolism After 40, Metabolism And Age, Metabolism And Weight Loss, Metabolism Booster, Metabolism Changes, Metabolism Exercise, Metabolism Is Defined As, Metabolism Rate, Metabolism Slower, Metabolism Slowing Down, Metabolism Speed Up, Metabolism Weight Loss, Metabolism What Is It, Metabolism With Age, Metabolism Workout

Health Benefits of Yoga

By utilizing yoga for a few minutes per day, you’ll be giving your mind and body the love it deserves.  If you have been feeling low for a few days, you may decide to go out for a big fat meal or have a few drinks, but the truth is that yoga is all you need to start feeling wonderful again.

You can do yoga anywhere ... all you need is a little flat ground, and yourself and you’re all set.  Most people think that it would be a waste of time, but if you present them with the benefits below, they’ll think twice.

Improves the Body’s Flexibility

This is the reason I do yoga. As I get older, I'm finding my body is not as flexible as it was when I was younger. Practicing yoga daily not only tones the muscles in your body but also gives you more flexibility. There are several poses that can help you achieve a toned body, but the most popular is the plank position.  The plank targets your arms, legs, shoulders, and abs at the same time giving you a fantastic workout.

You don’t need years of experience to be flexible as yoga can be practiced by anyone at any time even if they haven’t done yoga before. Take time each to practice a pose like the warrior, and you’ll soon become flexible.

Increased Fitness Levels

When people think about improving their fitness levels, they’re thinking about pouring hours into lifting weights and pouring of sweat from running, but the truth is that weight and running are not the only ways you can get a good workout.

You’ll be doing strength training, and cardio in one go at your pace and in your own home.

Weight Loss

There is no need to complete hours and hours of the most demanding yoga to lose weight. You only need a few minutes of yoga to boost your metabolism, and you’ll soon see the pounds drop off. A hormonal balance needs to be restored, and yoga can help you do that which in turn allows you to drop weight.

Your levels of cortisol will also decrease, which means you’ll be less stressed and your blood sugar levels will return to normal. Doing yoga is also linked to having a strong mind-body connection which helps you become more mindful of what you eat.

Increase in Energy

If you hate drinking coffee because you need an energy boost during these busy times, then Yoga may be exactly what you’re looking for. You can take supplements, like caffeine and energy drinks work but only for a small period.

Yoga, on the other hand, can give you an energy boost when you need it most without the worry of crashing out later.

Lower Stress Levels

If you’re feeling a little stressed in the office, then it’s time to speak to your employer about possible Yoga sessions. A quick yoga session will lower your heart rate; steady your breathing which reduces cortisol levels.

Stress usually causes you to have issues sleeping, and yoga has been proven to aid those suffering from insomnia to get a good night rest.

There is many more benefits of yoga, and all you need is a few minutes in your schedule to see a difference in your lifestyle.

If you are interested in learning more about yoga and how to get started, take a look at my book Simply Yoga.

Create a Better You Though Yoga
Yoga is something different to most people. It’s quite diverse, and practitioners have different expectations when they start. That’s perfectly okay. Whether your goal is greater enlightenment, a more toned and muscular body, or relief from disease, there’s a yoga for you.

 

 

 

Create a Better You Through Yoga

fitnessYoga is something different to most people. It’s quite diverse, and practitioners have different expectations when they start.

That’s perfectly okay. Whether your goal is greater enlightenment, a more toned and muscular body, or relief from disease, there’s a yoga for you.

The philosophy of yoga has been around for 5,000 years. That’s an undeniable staying power. Yoga is not just an ‘exercise’, it is a philosophy, a way of thinking rather than a religion. In ancient India, the word yoga meant union. It refers to a union of the entire self – mind, body, and spirit.

This union is achieved through physical poses, frequently called asanas, although asana is just one of the many types of yoga. These poses are meant to heighten awareness of mind and body, which makes yoga a natural corollary to meditation.

Today’s researchers are discovering the many benefits of yoga. While it can increase spirituality, it also has the ability to heal many ailments and diseases, especially stress, immune system disorders, and heart problems. It also provides increased flexibility, which can reverse the aging process.

The more vigorous yoga practices are considered cardiovascular exercises. Along with a proper diet, you will be able to lose weight. The gentler types of yoga do not have cardiovascular benefits, so remember to do additional exercises.

Why are people becoming interested in yoga? The most common reason is to improve flexibility and physical health. Besides the physical benefits, yoga also boosts the mental power and paves way to spiritual enlightenment. For most, it’s the spiritual awakening that turns yoga into an important part of their lives.

This is a gradual but wonderful development and opportunity for personal growth. The essence of yoga is always to become a better version of oneself.

If you would like to learn more about yoga, get this book!

Create a Better You Though Yoga
Yoga is something different to most people. It’s quite diverse, and practitioners have different expectations when they start. That’s perfectly okay. Whether your goal is greater enlightenment, a more toned and muscular body, or relief from disease, there’s a yoga for you.

Yoga Asana, Yoga At Home, Yoga Challenge Poses, Yoga Poses, Yoga Routine, Yoga Stretches, Yoga Workout

The Benefits Of Pilates For Arthritis

Complex and far-reaching, arthritis is a disease that affects men and women, young and old, all over the world. The main symptoms of this disease include inflammation, stiffness and joint pain. Arthritis can be caused by a number of different factors including genes, the environment, a person's age and their occupation.

There are quite a few treatment options available for arthritis; however, there is no cure. This means patients who suffer from arthritis will require alternate treatments to relieve symptoms, in addition to conventional treatment.

One of the very best ways to relieve the pain and discomfort of arthritis is with exercise. Being physical active helps a person to maintain flexibility, bodily movements and muscle strength.

A moderate form of exercise that has shown quite a bit of promise in relieving arthritis symptoms is Pilates.

Understanding Pilates

Pilates is an exercise technique that was named after the person who created it - Joseph Pilates. Developed in the early portion of the 1900s, the goal was for this technique to help improve movement and health in soldiers during World War I. Pilates is focused on increasing the strength of the muscles with spine alignment and body balance exercises.

It became famous in the U.S. as a method for rehabilitating injured dancers and athletes. Each exercise in the Pilates technique is focused on stretching and lengthening the main muscles in the body. Pilates consists of over 500 exercises that have been inspired by calisthenics, ballet, and yoga.

The Effects Of Pilates On Arthritis

Pilates is the ideal exercise for anyone who does not want to have to follow a strenuous fitness regimen. However, despite the fact that it is a mild type of physical activity, it offers a number of health benefits.

Because it emphasizes improving the strength of the body core, it works to enhance the strength of muscles and muscle tone in the lower back, hips, and abdomen.

It also works to improve balance, bodily coordination, body awareness, posture, spine stabilization and muscle control.

It also facilitates the relaxation of the muscles of the upper back, shoulders and neck.

These factors make it the ideal way to rehabilitate patients who are suffering from spinal, joint or muscle injuries.

Because of these features, it is also extremely effective in treating and alleviating the pain associated with various forms of arthritis.

Flexibility Improvement With Pilates

One of the main advantages of Pilates is that it helps to improve a person's flexibility. Those who suffer from arthritis often find it difficult to move their joints freely, since they are weak due to inflammation. Also, it can be difficult to stretch the muscle joints freely in this type of situation.

The primary aim of using Pilates for arthritis treatment is to improve overall joint flexibility. The exercises were created in a way to ensure the joints become mobile and stretchable again. With regular Pilates sessions, someone suffering from arthritis will notice a reduction in pain, that continues to decrease.

According to the Arthritis Foundation, it may be necessary for a person suffering from arthritis to start out working with a trainer or physical therapist since some of the positions may have to be modified to accommodate their existing abilities.

Some of the other benefits that Pilates offers for people who suffer from arthritis include:

  • Build strength: Over time, arthritis suffers can become weak and experience extreme pain.
  • Improve posture: It can be difficult for some arthritis suffers to sit up straight without severe pain, but Pilates helps.
  • Helps to promote a healthy state of mind.

For those who suffer from arthritis and who are looking for relief, Pilates offers a solution. It is best to start slow and get the movements right to reduce injury. However, when done regularly, this type of exercise can provide a significant amount of relief for individuals suffering from all types of arthritis.

Why Pilates Is Not Enough When You Want To Lose Weight

Woman with Fitness Ball
Let's do Pilates!

Pilates is a fantastic exercise. It has been proven repeatedly to have incredible benefits, helping practitioners to develop a stronger and more stable core, improving muscle elasticity, boosting mental health and mood and in general improving overall health and wellness.

Make no bones about it, this type of exercising has many benefits, and it is a workout that many people actually enjoy doing. However, if you are really trying to burn those calories and lose weight then as good as it is, it alone is not enough when you want to lose weight.

Pilates Is Not Supposed To Make You Lose Weight!

First thing first, Pilates is not actually supposed to make you lose weight. There are many benefits to doing it, but losing a significant amount of weight is not one of them. This is not putting it down; it is just not, what it is supposed to do. Studies have shown that a person who does Pilates for six months may feel incredible, but they will not show any signs of significant weight loss.

You Need To Move!

What is meant by this is that if you really want to lose weight then you need to be running, swimming, jumping or doing some other kind of more explosive form of exercise (think cardio or HIIT) that elevates the heart rate.

You need to get that body of yours moving if you want to lose weight and a Pilates workout is not about that. This form of exercising is more about slow and controlled movements, which in no way will help you, lose weight like a boxercise or circuit training class does with their far more intense moves.

Pilates Is More About Sculpting Your Body

We would all like to keep that belly fat at bay, but Pilates while it can help is not going to be able to do that for you all on its own. Pilates is well known for its ability to sculpt and tone your body, especially your midsection. While Pilates may help you have some very nicely toned abs, it is not going to help burn that layer of fat if its covering them.

Therefore, if you really want to have tight, toned abs then you will need to reduce your body fat with a higher intensity workout or workouts. Some great options are elliptical trainers, HIIT workouts, aerobics, cycling or brisk walking and running.

Pilates Is About Relaxing The Mind

A huge part of a good Pilates workout is making sure that your breathing is just right. This is part of what makes a Pilates workout such a relaxing and feel good experience. This is kind of the opposite of a really good cardio workout where you need to be intense, on edge and really pumped up to push your body to the max so that you can burn some serious calories and body fat.

You Still Need To Watch What You Put Into Your Body

The person who invents a workout or a pill that allows you to eat whatever you want and not gain weight is certainly going to be a billionaire. However, the fact of the matter is a toned and sculpted body is not just made in the gym; it is also made in the kitchen.

No matter how good your Pilates workouts are, you will still need to keep an eye on the amount of calories you are putting into your body and be sure to eat less calories than you burn daily.

There is no point in doing cardio and then Pilates if you are going to Pizza Hut straight after. If you were to eat badly and just do Pilates and no other form of exercise then it would not take long at all for you to actually gain weight!