Table of Contents
What is Metabolism?
Metabolism is vital in exercise; the set of biochemical reactions that occur in the body. It regulates according to various characteristics of each individual. The most influential on metabolism are:
- Daily physical activities
Each metabolism undergoes innumerable transformations due to different combinations of many factors, with a greater emphasis on the four elements mentioned above.
What are the Types of Metabolism?
It divides into two forms: anabolism and catabolism. They are responsible for the correct balance and correct integration between the biochemical elements present in our body.
The anabolic form occurs during the formation of complex molecules from simpler ones. It is during anabolism that it is called energy.
Therefore, during anabolism, we can say that there is a set of synthesis and construction reactions.
Anabolic Training and Examples
- One of the most classic examples of anabolism is the synthesis of proteins from amino acids. So anyone who wants to gain muscle needs to stimulate anabolism.
- Anabolic exercises are exercises focused on lifting weights, for example. It is also a good idea to increase the rate of energy foods. In this way, the body will receive the energy necessary to carry out anabolic processes and develop muscle growth.
- Whey Protein Concentrate (WPC) consumption helps anabolism since it provides the metabolism with all the energy necessary to satisfy exercise needs.
- That is, at the time of a workout, your body will not burn “muscles,” but fat. And then, during the rest phases, your body will use the supplemental protein to heal the micro-injuries present in the muscles due to exercise.
- Therefore, offering energy-rich foods and ensuring dietary supplementation is essential for those who want to gain muscle.
Just so the article doesn’t get overly technical, let’s say catabolism is a “reverse” phase of anabolism. Well, there are all biochemical reactions when complex organic compounds turn into simpler molecules.
The catabolism phase makes up of degradation and breakdown reactions, the opposite of the synthesis and construction of anabolism.
Catabolic Training and Examples
- The most classic example of catabolism is digestion. In it, consumer food is broken down and transformed into various simpler substances, which will then be used by metabolism in numerous bodily functions.
- Catabolism produces energy. For example, when consuming starch, a polysaccharide food -carbohydrate- the body can transform it into glucose molecules, much simpler and more energetic.
- Proteins mainly transform into amino acids. These will use in the anabolic processes of the body.
- In other words, it is during catabolism that the necessary energies for anabolism manufacture.
- Therefore, an inadequate diet can cause catabolic phases to use the muscles at rest and interfere with the results.
- On the other hand, if the catabolic phase helps by supplements, such as the Whey Protein Concentrate, this protein will transform into amino acids, available for the next workout.
- Protein will also aid in muscle repair: improved metabolism performance and the use of available energy.
Differences Between Anabolism and Catabolism
To be clear, we have divided the two phases into elements so that you can see precisely the main differences between anabolism and catabolism. See:
- Has synthesis reactions
- Consume energy
- It produces complex molecules, for example, proteins.
- It is protein synthesis and photosynthesis.
- Has degradation reactions
- Produces energy
- It produces simple molecules, like amino acids.
- It is digestion and cellular respiration.
Importance of Metabolism in Exercise
- Metabolism is critical in exercise because it is ultimately responsible for us to perform this exercise. Having a good metabolism is an essential requirement for fair use of our capacities in any physical exercise performance.
- Metabolism refers to all those substances that it is necessary to possess or produce to carry out an exercise, such as energy substances (ATP), substances produced during practice, and part of metabolic reactions (creatine phosphate, lactic acid).
- And other substances such as hormones (Adrenaline, Noradrenaline) or reserve fuels (glycogen, blood sugar, fatty acid reserves).
- We must realize that all the reactions that we detail below cannot understand in this way, as independent reactions (although this is how they are studied to differentiate, classify them, and for a better understanding of them).
- But that all responses are part of everything.
- All co-occur or are caused by each other so that a cyclical chain form that pursues the same goal, the best functioning of the human body.
- It must also understand the importance of metabolic reactions in exercise since such training could not occur without them.
- We will do a rough review of everything that happens in the human body when we do an exercise.
- We will not specify the variations in these responses according to more particular aspects of the exercise, such as ambient temperature, air humidity, activity performed at height or depth, age or sex of the subject, etc.
- These fields do not correspond to this work, and could also make a manual if I had to expose all these variations.
- Despite being an effortless work, the exercise effects that I list in it seem sufficient.
How to Speed up Your Metabolism?
With the exercises that I bring you today, we will boost our metabolism and increase its efficiency, accelerate it, and burn more fat.
The best routine to carry out this plan to accelerate metabolism and burn more fat is to lose weight and high-intensity cardio. Still, since we have been training for a short time, we will adapt it and introduce a few seconds of rest between exercises.
We will also accelerate the metabolism more and increase that fat burning if we combine it with aerobic exercises at the end of the session.
1. Squats with Weights
- We increased the intensity of the training a little.
- Caution with the knee (do not pass the foot’s tip) and do 15 repetitions, trying to be dynamic.
2. Back Lunge with Shoulder Weights
- Here we will activate a little the whole part of the lower body and the upper body. 15 repetitions.
- Then we switch legs. Likewise, we activate the lower body, and with the weights, we work the upper body. We do another 15 repetitions.
3. Active Rest Minute
- Instead of resting and doing nothing, we will be jogging or walking around the house. So we continue to accelerate the metabolism and burn more fat.
- We do it for a minute, and you set the intensity. You can go softer or firmer.
4. Plank Squat
- A very global exercise where we work the whole body. You have to do it a little bit dynamic, with 15 repetitions.
- It costs a little bit, but you can.
5. Side Plank
- We go up, elbow to shoulder height, we press the abdominal area well, arm up, and in that position, we hold for 20 to 30 seconds.
- Usually, you feel like a tremor because the muscles are exhausting, but come on. We continue!
- A very dynamic and global exercise: Squats, we move forward and jump up.
- We can adapt it without making the jump, depending on how you feel.
- We are going to do 15 repetitions.
7. Triceps on the Chair
- We are going to do 15 repetitions.
- Put hands with fingers on the outside of the chair, ass close without moving away, and push-up.
8. Tiny Jumps
- To activate the body again. 15 repetitions.
- If you see that you have a lot of energy, you can do it a little higher.
- We place our hands on the opening of the mat. We are going to adapt it, putting the knees at the hip opening.
- As we progress, we will stretch the joints of the feet.
- And we start. 12 repetitions.
- Put the head in front of the hands. As you progress, you can bring your knees further back.
Metabolism needs the energy to grow and build. Catabolism uses energy to break down. These metabolic processes work jointly in all living organisms to do things like making energy and repair cells.
Understanding the dispute between anabolic and catabolic processes may aid you in reaching your goals in the gym and on the scale.
Whatever you’re looking to attain, regular exercise — cardio and strength training — plus a diet high in whole foods can help you stay healthy on the inside and out.