6 Exercises To Speed Up The Metabolism

If you want to speed up your metabolism, it is very important that you adopt an exercise routine and do it daily. You can do it at home, without going to the gym; Here are some exercises for this purpose.

We know that there are a wide variety of exercises, but there are always some suitable especially for your needs and goals. Here are some exercises to speed up the metabolism and thus achieve the body you want as soon as possible.

First of all, remember that before doing any type of exercise, and however simple it may seem, you must do a prior warm-up. In this way, the muscles will be in good condition and you will reduce the risk of injury.

Exercises to speed up metabolism

According to a publication in the Uruguayan Medical Journal , physical exercise is one of the best alternatives to prevent metabolic syndrome. According to this source, sedentary lifestyle is causing this health problem, linked above all to cardiac pathologies, to be a concern for public health systems in this century.

Added to this, we must add the fact that muscle is more metabolically active than fat, as indicated by a study published by the Journal of Obesity . What does this mean? That the greater the muscle mass of an individual, the more calories his body will need to maintain basic functions, even at rest.

For these two reasons, physical exercise appears as a primary need to achieve good metabolic health. Here are some exercises to achieve this goal.

1. Heel raise

This first exercise is extremely easy; You can do it at any time and in any part of your home, so there are no excuses. The first thing you should do is stand up, with your back completely straight.

Without bending your back, lift your heels towards the gluteal muscles, as if you were jogging but without moving from the same point. The idea is that you start this exercise slowly and gradually increase the intensity.

2. Circuits with speed

This is a slightly more elaborate exercise than the previous one, since you will need some small cones or another element that you have at your disposal. There must be at least 5 objects; you have to place them at an adequate distance that allows you to go through them in a zigzag fashion with speed.

To add difficulty to this work and to make it much more effective, you can go passing and touching them, and then return to the starting point in reverse.

3. Push-ups

Push-ups are a very simple job and only require a flat surface where you can do them. In addition, it is a strength exercise that is ideal for increasing muscle mass in the upper body and not only in the pectorals, as explained in a study published in the journal Medicine & Science in Sports and Exercise .

To do this, you must lie on the floor and lift your body in a dead weight. For support, you must use your hands, which should be fully extended on the floor, and the tips of your feet. The ideal is to do series of repetitions that you should increase as your strength also increases.

4. Bring your knees to your chest

Another exercise that you can include in your day to day is dancing. Of course, you must add intensity to the movements, so that the muscles work more. The important thing is that you keep moving and that the muscles contract as you do it.

Diet and exercises to speed up the metabolism

Remember that, to achieve the desired results with these exercises, it  is essential that you have perseverance and repeat them regularly. Also, don’t forget to drink enough water, as it is always important to stay hydrated.

With these exercises to speed up the metabolism, fat loss will be faster and more effective. However, you should also supplement them with a good diet.

For example, a study published by Nutrients highlights the importance of protein intake to promote hypertrophy, that is, the gain of muscle mass, which in turn causes a more stimulated metabolism. We recommend consulting with a nutritionist for more information on this topic.

On the other hand, don’t leave out the good rest either. And it is that the dream has a lot to do with the metabolism; According to a post on the WebMD site, insufficient rest sabotages your metabolism and makes it less efficient. This, in the long run, can lead to weight gain.

For all this, abandon sedentary lifestyle and bad habits and get to work to maintain a healthy body and in good physical condition. With the exercises presented here, added to the exposed habits, in a short time you will have the desired body.