YOUR METABOLISIM
Metabolism is the rate at which calories are converted from food to energy. BMR is the
amount of calories burned with bodily functions. One of these functions is creation of energy.
Your daily metabolic rate is based on the basal metabolic rate (BMR) and your activity
levels. Additional calories are burned by maintaining an active lifestyle and following proper
nutrition habits. Many factors affect your BMR, including aging. It is possible to offset the
effects of aging on metabolism, even after age 50. APROX 60-70% of all energy produced
by the body goes to supporting the Metabolic work required by the cells of the body eg.
Building & Repairing body tissue, hormone production and digestion of food etc etc.
Triggers effecting the Metabolic rate vary between – Age / Gender / Height / DIET /
Excersise and Medication
The Metabolic rate refers to the rate food is broken down to sustain life – On average for an
adult this is aprox 70 cals per hr.
Physiological Factors
A less active body burns less calories, which slows down your metabolism.
After age 30, physiological processes begin to decline, but it doesn't become obvious until
after age 50. There are declines in the number of cells in each organ that reduce metabolic
rates. Declines in muscle fibers and muscle fiber size result in a decreased amount of muscle
mass. Declines in cardiac output and oxygen volume result in decreased cardiovascular
endurance. As a result of the declines in muscle and cardiac output, there also may be an
overall decline in physical activity. A less active body burns less calories, which slows down
your metabolism -- about 5 percent per decade after age 30. In the 30’s Stregth peaks until
50. Between the ages of 50 & 70 Men and Women can expect a 30% decline in available
muscle strength and 40% reduction in Muscle cross section areas.
Increasing Your Metabolism With Weights
Using Weights after age 50 is effective in improving or maintaining muscle mass.
You can increase your metabolism to offset anticipated declines. Weight training after age 50
is effective in improving or maintaining muscle mass. Your workout plan should include all
major upper body and lower body muscle groups. The upper body muscles include your
chest, back, shoulders, biceps and triceps and exercises may include dumbbell chest presses
and shoulder presses. Lower body muscles include your buttocks, quadriceps and hamstrings.
Increasing your muscle mass improves your metabolism, as muscle cells use more energy
than fat cells, even when you're sitting or sleeping.
Cardio Training and Metabolism
Weight-bearing cardio exercises (Carole knows about these hehehehe) as she does the
aerobics toning class, however other example such as walking improve not only your
cardiovascular health, but also increase your metabolism. Perform cardio training daily or
every other day for 20 to 30 minutes, increasing to 60 minutes daily for the maximum
benefits. The increased exercise intensity also increases the ability of your cardiovascular
system to provide blood and oxygen to the working muscles. This results in an increase in
your circulation and breathing, which improves your overall metabolic rate.
Nutrition and Metabolism
The frequency and amount of the food you eat affects how quickly the food is converted to
energy. Skipping breakfast gets your metabolism off to a slow start. Eating large, infrequent
meals may cause your metabolic rates to slow down, as if your body is in a starvation mode.
Eating smaller, more frequent meals allows calories to be converted more quickly to energy
and increases your metabolism. Proper nutrition habits include following a Healthy Balanced
Diet Plan, which recommends the consumption of fruits and non-starchy vegetables, low-fat
protein sources, whole grains, and carbohydrates.
Additional Factors That Affect Your Metabolism
Some medications, such as antidepressants, beta blockers and steroids, are believed to slow
the metabolism.
Additional factors affecting metabolism are medications and nicotine. While nicotine
increases metabolism, it is an unhealthy habit that can cause numerous health complications.
Quitting smoking will temporarily lower your metabolism, but it's easily offset by increasing
your daily cardio activities. Some medications, such as antidepressants, beta blockers and
steroids, are believed to slow the metabolism. Each of these medications have an important
function in your overall health; don't stop using your prescribed medicines. Instead, consult
with your doctor about your concerns and the effects of your medications on your body. She
may be able to adjust or change your prescriptions to help improve your metabolism.