Can we really boost our metabolism as we age?
Unfortunately our metabolism slows down with age, and it’s likely due to two reasons: First of all, it’s just part of the natural aging process, and secondly, we have less muscle as we get older. Given that muscle is more metabolically active than fat, this becomes a significant factor.
A slowing metabolism is unavoidable as it’s due to age, genetics, gender but it doesn’t mean we can’t do something about it. Being active, lifting weights with a resistance program and building your lean muscle, can buffer some of the age-related slowing of your metabolism.
When we lift weights, microscopic damage occurs to the myofibrils within the muscle fibre. These micro-tears stimulate the bodies repair response, the body then delivers nutrients within the blood flow to stimulate the muscle cells to repair.
The increased number of myofibrils (from gaining more muscle) means increased metabolic rate. This also means that your resting metabolic rate will be higher throughout the day!
Aerobic exercise can also accelerate your metabolism but the key is to increase intensity with speed variations, think sprints and hill intervals as opposed to low to moderate intensity.
Don’t be discouraged if you don’t think you would manage intervals, interval training can be achievable at any fitness level. So it doesn’t mean you will only get the benefit if you are sprinting on a treadmill. If you walk on the treadmill at the moment and don’t want to run then try increasing your incline for a minute then taking it back to your original level for another minute, repeat for 20 mins and BOOM you are now someone that does interval training!
You could also try a more intense walk with some wee bursts of running, book in for a Spin class, program some intervals into the rowing machines. There are so many options that the world is your oyster.
In conjunction with exercise, being properly hydrated can have a big influence on your metabolism. Try to get into a habit of having a glass of water when you wake up and have your water bottle by your side during the day. You’ll be surprised how much better you will feel once your body is getting the hydration it needs.
The first and best place to start with your metabolism boost is definitely a resistance training program. Try to do compound exercises, these are exercises that use lots of muscle groups (like squats, press ups) as opposed to isolated exercises like a bicep curl (although gunz are very important too of course!).
Ignite that metabolism workout
Start with a 5-10 minute warm up. The first 5 mins keep it at a level that is comfortable for you to maintain a conversation, the last 5 mins increase the intensity every 1 minute. That can be in the form of adding resistance to the bike while keeping your leg speed the same, increasing the incline on the treadmill or go from a walk to a slow jog, slightly faster jog, run etc until your heart rate is up and your blood is pumping!
Squat with Press
Position dumbbells at shoulder height, palms facing each other. Keeping your chest up, lower into a squat position, pushing your bum back as if you're sitting down on a seat. As you stand up again, push the dumbbells to the ceiling then bring them back down to your shoulders again. Repeat for 10-15 repetitions and 2 - 3 sets.
2. Walking Lunges
Stand up straight. Place your hands on your hips. Step forward with one leg, keep your weight evenly disturbed throughout your foot (don’t go onto your tip toes and don’t place all your weight back into your heel). As you drop down into your lunge, try and get your trailing knee as close to the ground as you can. Don’t worry if you feel you are far away from the floor, as you get stronger you will be able to get lower.
Step your back in so you come up to standing and repeat with alternating legs. Repeat 10 times each leg and 2 - 3 sets.
3. Push Up
Start on your knees or your toes depending on your level. Place your hands slightly wider than your shoulders. Lower yourself down, the stronger you are the lower your push ups will become so keep aiming for a low push up. As you push yourself back up ensure you are pushing through the pad of your thumb/hand (don’t roll to the outside of your hands), this will recruit more muscles and improve your push ups! Do as many as you can. Aim to add 1-2 push ups every week, you will be amazed at your progress if you are consistent with this exercise (and it’s great for your core too!) BONUS!
4. Bent over row
Grab those dumbbells again, it’s time to improve your posture, reduce back pain and feel like a bad ass! Stand upright with your arms (and weights) by your side. Hinge over, this means keeping your back straight and your knees soft, imagine reaching your bum back to touch a wall. From this position, think about sliding your shoulder blades down and together while pulling your elbows back and up. You should feel your shoulder blades slide towards each other. Straighten your arms and repeat 10 times and 2 - 3 sets.
5. Step Ups
Find a step that you can step onto without needing anything to hold onto. Step up so your full foot is on the box. Bring your back leg up to join it, then step back down and change sides. Repeat 10 times each side, no rest when you change legs and complete 2 -3 sets.
6. Tricep Dips
A little bit more isolated but still a fantastic exercise to show those triceps (the muscles on the back of your arms) a bit of love! Grab a bench, or a chair. Sit on the bench and position your hands so they are on either side of your bum, fingers facing towards your feet. Slide your bum off the bench so your arms are supporting your bodyweight, then bend those elbows so you lower your bottom towards the ground. TIP: Keep your bum skiffing down the side of the bench and that will get your arms working so much harder!
Push yourself back up, repeat as many times as you can.
BONUS: For extra bonus metabolism firing, SUPERSET your bent over row with your Tricep dips. That means do one set of rows then go into your dips, rest for 30 - 45 secs then go back to your rows.
7. Deadbugs
This is a super core exercise that you can make easier or harder depending on your level of fitness. Lie on your back with your knees bent and your feet on the floor. Lift both feet (or just one) off the ground and hover them in a tabletop position. Lift your head and upper back off the ground and place your right hand onto the top of your left knee. Press your hand into your knee as if you are trying to push it away towards your toes. Hold for 10-20 secs. Repeat on the other side. This can be made easier or more challenging, it’s a great exercise to play around with!
Finish your path to awesomeness with some intervals. Pick an assault bike, ski erg, rower and go hard for 30 secs, rest for 30 secs and repeat it 5 times.
Boom! Your metabolism has just had a fire light under it, great work! Now keep your workouts consistent and you will be on your way to a leaner, more toned, stronger body!
Lynne x
