Exercise and metabolism: How your exercise affects the body's energy consumption

What is metabolism?

Metabolism, also known as metabolism, is the process by which the body converts food and drink into energy. Metabolism is a complex chemical process in which calories from your food are combined with oxygen to produce the energy your body needs. Our metabolism system is also responsible for transporting useful substances through the blood to various parts of the body, while disposing of waste materials through the digestive system, kidneys, or sweat glands. Metabolism is divided into two main processes: catabolism and anabolism.

What is catabolism?

The breaking-down part of metabolism is called catabolism, where molecules are broken down to produce energy and other components needed for the body's functions. During catabolism, the body breaks down nutrients, such as carbohydrates, fats, and proteins, to release energy.

What is anabolism?

The building-up part of metabolism, anabolism, is the process where simple substances are transformed into complex molecules like fats and proteins. Protein synthesis is an example of an anabolic process where amino acids are used to build protein molecules.

How exercise affects metabolism

Exercise has a direct impact on metabolism by increasing the body's energy expenditure. When we exercise, we burn calories and, therefore, increase our metabolism. There are several ways in which exercise affects metabolism:

Physical exercise, especially strength training, contributes to increased muscle mass and improved body composition. Muscles burn more energy than fat, even at rest. By increasing our muscle mass, we increase our basal metabolic rate, which means the energy our body consumes at rest. This means we burn more calories even when we are not exercising.

Regular cardiovascular exercise, such as running, cycling, or swimming, enhances the body's ability to use oxygen to produce energy. The more efficiently the body can use oxygen, the more energy it can produce, thereby increasing metabolism.

Another benefit of exercise is the so-called afterburn effect. After exercise, the body continues to burn extra calories for a certain period. This is because the body needs to recover and replenish its energy stores after exercise. The more intense the exercise, the longer the afterburn effect, and thus the increased metabolism.

Regular exercise can improve the body's insulin sensitivity. Insulin is a hormone responsible for transporting glucose from the blood into the cells, where it is used as energy. When the body becomes more insulin-sensitive, it can use glucose more effectively, thus regulating blood sugar levels more efficiently.

Exercise also affects the hormonal balance in the body, which, in turn, can influence metabolism. Physical activity can increase the production of hormones such as growth hormone and testosterone, which contribute to increased muscle mass and improved metabolism. Additionally, exercise can reduce the production of stress hormones like cortisol, which can have a positive effect on metabolism.

Exercise has been shown to improve sleep quality and contribute to a more regular sleep pattern. Good sleep is essential for maintaining a healthy metabolism. Sleep plays a vital role in hormone regulation and recovery, which in turn affects metabolism.

5 tips for increasing metabolism during exercise

Now that we understand how exercise affects metabolism, it is essential to know how we can optimize our training for the best results. Here are some practical tips:

• Combine cardiovascular and strength training To maximize the metabolism effect of exercise, it's good to combine both cardiovascular and strength training in your workout routine. Cardiovascular training improves oxygen uptake capacity and burns calories during the workout, while strength training builds muscle mass and increases basal metabolism.
• Try high-intensity interval training (HIIT) High-Intensity Interval Training (HIIT) is a training method where you alternate between intense exercises and rest. By combining short periods of maximum effort with recovery periods, you can achieve high calorie burn and increase metabolism both during and after exercise.
• Exercise regularly To achieve long-term results, it is essential to exercise regularly. Both cardiovascular and strength training should be included in your workout routine to maintain a healthy metabolism. Aim to exercise at least 150 minutes per week, or 30 minutes a day, for the best results.
• Rest and recovery Recovery is just as important as exercise when it comes to optimizing metabolism. The body needs time to recover and repair muscles after exercise. Aim to get 7-8 hours of sleep every night and allow yourself sufficient recovery days between workout sessions.
• Monitor your internal health To optimize your metabolism and overall health, it can be valuable to regularly check your health markers through a blood test and health checkup. A blood test can provide essential information about your health levels and markers that affect metabolism. By knowing these markers, you can take control of your health and take action as needed.

Regular health checkups during exercise

A blood test can analyze parameters such as oxygen uptake capacity, cardiovascular health, blood sugar, blood lipids, hormonal balance, and much more. By gaining insight into your health markers, you can identify any imbalances or risk factors and take action to improve your metabolism and overall health.

Elite athletes and top-level athletes have long used blood analysis to optimize both their health and training for peak performance. A crucial factor that helps them achieve this is regular health checkups. By conducting blood tests, they can analyze various parameters that provide valuable information about their body functions, dietary habits, and physical capabilities.

By using scientific health data and insights, we have the prerequisites to tailor everything from training programs to dietary habits to reach our full potential. At the same time, a health checkup gives you insights to take responsibility for your physical condition and prevent potential health problems, which can contribute to successful physical development.