The rate of your metabolism depends on the interaction of calories consumed, calories burnt when eating and exercising and calories burnt based on individual genetic make-up – however, there are a number of fundamental exercises to really get the metabolic rate going.
Get your muscles and your metabolism working with this quick workout:
Stand with feet hip-width apart, holding a dumbbell in each hand, arms by sides.
Hinge forward 90 degrees from hips so that your back is parallel to the floor and your arms extend down. Your palms should be facing each other.
Drive elbows directly behind you to bring the dumbbells by your ribs. Lower.
Lie squarely on a mat on the floor and elevate your dumbbells over the chest. Your palms should be turned in slightly.
Press up with the dumbbells, straightening your arms. Take care not to lock your arms out – you want your muscles to do the work, not your joints.
Lower to starting position.
Holding a dumbbell in each hand, sit on chair backward with arms hanging over its back, palms facing up.
Curl weights toward shoulders. Lower.
Diamond push up
Start in push-up position and place your hands under your chest to touch your forefingers together and thumbs together. This will form a diamond shape.
Lower yourself to the ground, then push back up. Keep your back straight and tense your abs and chest. Keep your fingers in the correct diamond position.
Sprint and squat
Sprint on the spot for 20 seconds, pushing your knees up into your chest and letting your arms pump at your sides.
Squat for five reps.
Sprint for another 20 seconds.
Squat for five reps.
As with all aspects of exercise, the idea behind a metabolism boosting workout is to keep things varied. Consider different exercise environments, from beaches, parks and higher altitude spots to valleys to warmer and cold locations. This will stimulate a change in both your workout and your body’s response.
Metabolic conditioning, such as cardio, along with endurance-type activities are great options too. Eating plays a huge role in all of this, to make sure your metabolism is in the best working order, stock up on breakfast, lunch and dinner with at least one snack which will set the foundation for health, both inside and out.
This article was proudly provided by the Australian Institute of Personal Trainers, who support Genesis Fitness and help our members achieve their fitness goals. If you are interested in starting a career in Personal Training, click here for more info