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Top 5 Must-Do Exercises To Increase Metabolism | Hea Boosters

Tired of trying all the fad diets that are there in the market and still don’t see your weighing scale change? Sometimes, despite maintaining and consuming a healthy diet, sleeping on time and working out religiously, a few of us struggle to lose weight, that is called the weight loss plateau. Before we get into how to work around this, it helps to try and understand how our metabolism works. In simple terms, metabolism is the rate at which your body converts food into energy. This is not a constant or universal value. Some people's rate of metabolism is faster than that of others. Fortunately, there are a few ways by which you can boost or increase your metabolism and one of these is exercise.

5 must-do exercises to increase metabolism:

1. Walking:

Walking is one of the easiest and best exercises to increase your metabolism. You don’t need to purchase any equipment and do not need to have any kind of membership to a gym or club. It is a lower impact exercise thus limiting your chances of injury and the best part is that it can be built into your regular day with ease. You can start by walking to your office or a nearby place instead of driving there. You can also try taking stairs instead of the elevator wherever you go. To add more steps to your day, try walking during your lunch break and staying on your feet for longer durations of time.

To get started, aim to walk for 30 minutes 3–4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit. You should aim at completing 10000 steps in a day in order to start seeing a positive effect on your metabolism. Start slow and you will definitely get there.

2. Jogging or Running:

Once you have been consistently walking for some time, you can gradually shift to running. Aim at completing a kilometer of run in a day and after 15 days increase it to 2-3 kilometers according to your comfort level. Running and jogging are cardiovascular exercises that help burn fat and calories and make your metabolism faster. Runners who succeed in keeping their metabolism in high gear reap the benefits of an increased fat oxidation rate (fat burning) and a higher basal metabolic rate. Make sure to periodically set new goals to stay motivated.

3. Weight training:

Weight training is the first thing that people opt for when they want to lose weight. Weight training can help in burning fat, promoting lean mass, and toning muscles. It also increases your RMR, (Resting Metabolic Rate) which is the number of calories you burn when your body is resting. Start with lower weights like 5 kg and slowly increase to heavier weights. Also, increase the number of reps you do than increasing the weight. This will build your endurance, promote lean muscle formation and increase your metabolism.

4. Interval training:

Interval training, more commonly known as high-intensity interval training (HIIT), refers to short bursts of intense exercise that alternate with recovery periods. This is an effective way to boost your metabolism too if you're just starting out. Typically, a HIIT workout lasts 10–30 minutes and can burn a lot of calories. An example of a HIIT circuit would be:

Complete the following circuit four times.
  • Burpees x 20 reps
  • High Knee x 30 seconds
  • Jumping Jacks x 30 seconds
  • Mountain Climbers x 30 seconds

Rest 1 minute then repeat.

5. Swimming:

Swimming is a fun way to lose weight and is another cardio exercise that you can do to lose weight and increase your metabolism. Another advantage of swimming is its low-impact nature, meaning that it’s easier on your joints. This makes it a great option for people who have injuries or joint pain.

You can try out different styles and experiment with whatever is most enjoyable for you while simultaneously losing weight efficiently. If you swim every day, you're also working your entire body, toning muscles literally everywhere. Your body is also building strength and endurance thanks to the water's moderate resistance.

Yes, working out on daily basis is extremely important to lose weight and increase metabolism, however, smaller efforts like walking, taking stairs, not sitting for long periods can also help you increase your metabolism. The kind of lifestyle you lead is also extremely important, if you are constantly stressed out, worried then there are chances that your metabolism may slow down.

Therefore, sleeping for good six to eight hours can help you relax and repair your muscles. Eating a well balanced diet, avoiding high sugar and junk foods will also help in increasing your metabolism. More than anything else it is extremely important that you enjoy the process because that's the only way you'll stick to it and consistency really is the key to faster and better metabolism.

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