Metabolism Rate
Metabolism is the very process our body uses to convert what we eat into energy. This energy powers everything our body does, from breathing to moving. The rate at which our metabolism runs is determined by many factors, including genetics, age, and activity level. (4)
While we can’t do much about some of these factors, there are ways to help boost your metabolism. Eating a healthy diet composed of proteins and fiber and getting regular exercise are two key ways to rev up your metabolic rate. Additionally, drinking plenty of water and getting adequate sleep can also help keep your metabolism running smoothly.
There are two main categories of metabolism rate; basal metabolic rate (BMR) and active metabolic rate (AMR).
Basal metabolic rate (BMR)
BMR is the amount of energy your body needs to perform essential functions, such as breathing and keeping your heart beating. It’s determined by your age, weight, height and sex. The higher your BMR, the more calories you burn at rest.
If you’re looking to lose weight or maintain a healthy weight, it’s important to understand your BMR and how to adjust your calorie intake accordingly. Knowing your basal metabolic rate can also help you plan out your workouts so you’re burning the most calories possible.
There are several ways to increase your BMR, including regular exercise and a healthy diet. One way to increase your BMR is to add muscle mass. Muscle burns more calories than fat, even when you’re not active. So, by adding muscle, you’ll increase your BMR and burn more calories all day long. Additionally, drinking water (and water-based beverages) and getting enough sleep can help boost your metabolism.
Another way to increase your BMR is to eat foods that help boost your metabolism. Some foods that have a thermogenic effect, meaning they help you burn more calories, include green tea, caffeine, chili peppers, and ginger. Eating smaller meals can also help boost your metabolism. And lastly, staying active will help keep your metabolism running high. So make sure you get plenty of exercise!
Active metabolic rate (AMR)
AMR is a measure of how much energy your body burns while you are active. It is different from resting metabolic rate, which is the amount of energy your body burns while you are at rest. Active metabolic rate can be affected by age, sex, muscle mass, and genetics. It can also be affected by how active you are.
Your active metabolic rate can be increased by doing activities that use more energy, such as running or swimming. It can also be increased by doing resistance training, which builds muscle mass. Muscle mass helps your body burn more energy, even when you are not active.
There are many ways to increase your active metabolic rate. The best way to find out what works best for you is to experiment with different activities and see what gives you the most energy. Here are a few time-tested tips to increase your AMR:
- Move frequently throughout the day – Instead of sitting at your desk for hours on end, take breaks to walk around or do some light stretching. If you have to talk on the phone, walk around while you talk.
- Add in some cardio workouts – Whether it’s a morning jog or cycling after work, adding regular cardio workouts to your routine will help boost your active metabolic rate.
- Strength training regularly – Not only does strength training help tone your body, but it also helps increase your metabolism so you burn more calories throughout the day—even when you’re not working out!