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We can define Metabolism: The speed at which our body burns calories to meet his basic needs. Metabolism, then, is the set of biochemical processes and energy that take place in our bodies in order to develop the energy contained in food, to direct it to the satisfaction of energy requirements and structural cells. An adjustment mechanism provides to balance all these metabolic reactions, depending on the actual availability of nutrients and requests phones.

The existence therefore depends on the introduction of a sufficient amount of energy to meet the metabolic needs, commonly referred to as nutritional needs. In turn, these requests are closely related to the daily energy expenditure: the more calories you burn and the more calories need to be introduced. To speed up our metabolism we simply increase the vital needs of our body, increasing energy expenditure.


  



The daily energy expenditure was mainly influenced by three factors: the basal metabolism, thermogenesis induced by diet and physical activity. On these three components must focus efforts aim to increase metabolism.



1) The basal metabolic rate (60-70%):

is the minimum energy needed to maintain vital functions and wakefulness. In a healthy individual and sedentary basal metabolic rate accounts for about 60-75% of total energy expenditure.

And higher in men than women. Decreases with age between 60 and 90 years decreases by about 8% every 10 years


2) The thermogenesis induced by diet (10%):

is the energy that the body spends more each time you take food. Energy expenditure related to thermogenesis food corresponds, on average, 10% of daily caloric consumption. It is given by two components: the obligatory thermogenesis and thermogenesis optional.

Some of the energy expenditure is physiological and metabolic processes related to digestion, absorption and processing of nutrients in the diet (thermogenesis required).

A part of the energy is spent in consequence of the activation sympathetic nerve, induced, for example, by substances nervine (thermogenesis optional).


3) Physical activity (20-30%):

Cellular metabolism can take place using a source of energy can be obtained in two ways:


IN THE PRESENCE OF OXYGEN (AEROBIC METABOLISM):

Aerobic metabolism, ideal to consume fat, it is possible only on condition that the movement of the muscle fibers is not intense. It 's the case of long-term activities of low intensity such as walking, slow running, cycling, etc.. Activities in which the heart rate (n ° of beats per minute) is not more than: (220 minus the age, multiplied by the 60/75%). After a short time of activity are used fat storage, passed through the muscles through the bloodstream.

This is the physical activity that causes the FAT.


IN THE ABSENCE OF OXYGEN (ANAEROBIC METABOLISM)

And 'the case of short duration high intensity, such as the body building. The muscle is isolated and fats can not be burned. The sugars present within the muscle break down but without the presence of oxygen can not be oxidized, reduced only to Lactic Acid after having given up a part of their energy.
Produces the effect of toning muscle and increasing muscle mass (lean body mass).

The increase in lean body mass and physical exercise is a powerful stimulus for the metabolic activities. The more muscle we have and consume more calories throughout the day, regardless of age, thyroid function and level of physical activity. The muscle, in fact, is a living tissue, continuous renewal and metabolic demands much higher than fat tissue (almost ten times). Better muscle tone helps to burn more calories during exercise. While we sport our metabolism increases significantly and remains elevated for several hours after the end of training (up to 12 hours after a particularly intense).


To speed up the metabolism, it is recommended to perform a task mixed, that is characterized by an anaerobic followed by aerobic exercise.

Toning exercises (anaerobic exercise) increase the metabolism indirectly through increased secretion of anabolic hormones and the consequent accumulation of muscle mass. The resistance activity (aerobic activity) greatly accelerate the metabolism during exercise, keeping high even for 4-8 hours; instead have a modest effect on the basal metabolism since they tend to leave unchanged the muscular masses. The combination of these training techniques can greatly increase your metabolism.


IN SUMMARY:


Aerobic exercise:

aerobic metabolism works> with grease


effect: weight loss


directly increases metabolism


modest effect on the basal metabolism



Anaerobic:

anaerobic metabolism works> using sugar


effect: toning


increases lean muscle mass> indirectly increases metabolism


increases basal metabolic rate

  



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