Short Bursts Intense Exercise Boost Metabolism
Research Shows Even a Few Minutes of High Intensity Workout Helps
Jan 28, 2009
People who want to boost their metabolism may benefit from a very brief workout on a regular basis, according to research published is an open access journal BMC Endocrine Disorders. Researchers found that regular, high intensity workouts of three minutes can have a significant effect upon the body’s ability to process sugar and can cut the risk of diabetes.
Rev Up Metabolism
Revving up the metabolism is important for processing sugar in the body. Metabolism is the speed at which the body burns energy. Boosting the metabolism can help with weight loss, as people with a high metabolism burn more fat, even at rest.
Brief but intense exercise sessions every couple of days may be the most effective way to cut diabetes risk. High intensity exercise might include riding a stationary bike, exercise on a treadmill or any other exercise that can get the heart rate elevated and the circulation revved up.
Research on Exercise and Metabolism
Professor James Timmons and a team of researchers from Heriot-Watt University Edinburgh, Scotland, conducted the research on the effect of 'high-intensity interval training' (HIT).There were 16 sedentary male volunteers in the study that found that short bursts of high intensity exercise boosted metabolism.
Professor Timmons stated in a press release on BioMed Central, “The risk of developing cardiovascular disease and type two diabetes is substantially reduced through regular physical activity. Unfortunately, many people feel they simply don't have the time to follow current exercise guidelines. What we have found is that doing a few intense muscle exercises, each lasting only about 30 seconds, dramatically improves your metabolism in just two weeks."
Most exercise programs currently suggest moderate to vigorous aerobic and resistance exercise for several hours per week. While these are terrific goals, there can be a lack of compliance with a rigorous exercise program.
Professor Timmons suggested that the lack of compliance indicated the need for an alternative. People who have trouble complying with a rigorous exercise program may quit altogether. Timmons stated, “The low volume, high intensity training utilized in our study substantially improved both insulin action and glucose clearance in otherwise sedentary young males and this indicates that we do not yet fully appreciate the traditional connection between exercise and diabetes".
The study subjects used exercise bikes to perform a quick sprint at the highest intensity possible. The study used exercise bikes, but researchers pointed out that, in principle, a high intensity activity that can be easily carried out a few days a week would achieve metabolic improvements.
People who can achieve health benefits with short bursts of high intensity activity may be more likely to stick with an exercise program and lead a healthier life. Short segments of exercise are easier to fit into a schedule and people can benefit from the feeling of accomplishment of keeping up their exercise commitment.
Metabolism Boosting Tips
According to WebMd, there are several other ways to increase metabolism. Many suggestions are small changes, but they do add up. Suggestions to rev up metabolism include.
- Drinks lots of water
- Having beverages on ice, as the ice cold drinks burn more calories.
- Eat small meals more frequently to keep the metabolism cranking.
- Eating spicy foods can kick the metabolism up a notch.
- Eat more protein as the body burns more calories digesting protein.
- Drink black coffee as the caffeine can help burn calories.
Incorporating small and easy to include steps into the diet and exercise routine. can pay big benefits by revving up the metabolism so the body can burn more sugar and calories.
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