I know I need to exercise. For some people, exercise is like breathing; for others, like me, it takes effort. Exercising is what I need for my metabolism and for a better sense of well-being. ~Al Roker
By increasing your metabolism, you can lose weight up to five times faster. Studies have shown that workouts as short as 10 minutes can lead to faster metabolism and faster weight loss.
Dieting and long workouts are not required to improve metabolism. Dieting that involves starvation actually slows down metabolism.
Inactivity leads to a slower metabolism and weight gain. High level activity can boost metabolism and lead to faster weight loss.
What is the biggest roadblock for most people trying to increase their metabolism?
Most people are too busy to participate in long workouts.
Here’s the good news for people who are too busy to carve out a 30-minute block of time to work out: Exercise research studies have shown that shorter workouts can boost metabolism and lead to greater fat burning compared to longer workouts. The secret is interval exercise.
Researchers at Australia’s University of New South Wales and the Garvan Institute found that interval exercise burn three times as much fat as running twice as long at a moderately hard, steady pace.
They studied 45 overweight women over 15 weeks. They went through a 20-minute cycling regime in which they sprinted on a stationary bike for 8 seconds followed by 12 seconds of cycling lightly. They lost three times more weight as other women who exercised at a continuous, regular pace for 40 minutes.
Results from this study can also be applied to swimming, rowing, running and walking.
Many Americans are overweight or obese and they’re not able to participate in high-level activities. Walking is an ideal workout for most people. Even overweight and obese individuals can participate in a walking exercise program.
The problem is that walking for 60 minutes, seven times a week does not result in much fat loss for most people. The solution for a lot of overweight people is interval walking.
Starting even with just 10 minutes a day and increasing to 30 minutes of interval walking can boost metabolism and increase weight loss.
A study done at the University of Virginia showed that women who did three shorter, fast-paced walks a week ( in addition to two longer, moderate-paced walks) lost 5 times more belly fat that those who strolled at a moderate speed 5 days a week — without dieting!
These studies show that long workouts are not required to speed-up metabolism. This can help many people who are trying to lose weight, but they’re too busy for long workouts. Workouts as short as 10 minutes can lead to faster metabolism and faster weight loss. Interval training — such as, exercising fast for 8 seconds then slowing down for 12 seconds — triggered a metabolic response that allowed three times the amount of fat burned.