Yes exercise affects your metabolism. A great exercise routine can boost your calorie burn.
Cardio burn.
Cardiovascular exercise burns calories (anywhere from 300-700 a session) and improves your body’s oxygen consumption. Examples include cycling, jogging, sprinting, skipping, rowing and walking. Cardiovascular exercises also slightly increase your metabolism for a few hours after exercising. You can burn up to 15% more calories than normal in the 48 hours following a cardiovascular workout. So if you normally burn 2000 calories per day and you do a cardiovascular workout three times per week which burns 500 calories a session then you could potentially burn an extra 3600 calories per week
Carve it out.
Resistance training or strength/weight training anything that involves using resistance to build strength and muscle mass. An example would be lifting free weights or body weight training. You do burn calories during the workout but the after burn effects last much longer. You will notice your metabolism will increase because you have increased your muscle mass. Muscle requires more calories to maintain than fat. So that means you should perform resistance training at least 3 times a week to increase the overall amount of calories you burn each day.
What should I do to increase my METABOLISM?
The simple answer is: Both. Doing both kinds of exercise can give your metabolism quite a spike. Regular cardiovascular exercise increases the amount of calories you burn through physical activity whilst regular resistance training will increase your lean muscle mass and therefore increase the number of calories you burn while at rest.
You can exercise to boost your metabolism but you need to get your diet right too. All the exercise in the world won’t help if you consistently eat a poor diet. What you eat in private shows in public.
I'm including 2 different types of workouts for you to try. The first one is a jump-free workout. Perfect for those of you that live in an apartment building and can't jump or those that don't like to jump. The second workout is a full body blast workout for those of you who want a little ass kicking sassy style.
Have fun!
Jump-Free
1 min march in place
5 ankle circles on each leg
10 arm swings
20 standing calf raises
15 squats
10 pile squats
10 lunges on each leg
5 push-ups
15 triceps dips using a chair
20 Russian twists
5 pilates roll-ups
10 donkey kicks on each leg
20 bird dog on each side
15 side lunges
2 min march in place
*Do this routine twice*
15 side lunges
2 min march in place
*Do this routine twice*
Full Body Blast
40 jumping jacks
15 squats
20 lunges (on each leg)
40 mountain climbers
5 burpees
50 bicycle abs
20 sec. superman
5 push-ups
40 high knees
20 vertical leg crunches
30 sec. plank
40 mountain climbers
