Aging is one of the biggest concerns in the 21th century. Everybody wants to feel younger and look good, but as you age your metabolism slows down. Depending of your activity level and the way you eat and the supplements you take, you can reverse the aging process. In this article I will address the training aspect; more specifically, what type of training is best to increase your metabolism. These are the two best ways to speed up your “machine”:
1- 45 to 60 minutes of weight training 3 times a week using short rest intervals, 30 to 60 seconds rest, between sets. According to your level and your weaknesses, use from 4 to 10 exercises per workout and do 8 to 15 repetitions per set. This way, you will increase the stimulation of human growth hormone which is essential to the speed up metabolism.
Example:
A1 Front step-up 4x 12-15 2010 60s
A2 Wide pronated grip lat pulldown 4x 10-12 3110 60s
B1 Lying leg curl 4x 8-10 4010 60s
B2 45 degrees Incline DB press 4x 8-10 4010 60s
B3 Standing close grip BB Curl 4x 10-12 4010 60s
B4 Lying DB triceps extension 4x 10-12 4010 60s
2- 45 to 60 minutes of aerobic exercise 3 times a week. Do interval workouts to increase the hormonal response and enhance fat loss. For example if your exercise is biking, warm-up for 5 minutes then do 4 sets of intervals going from 85%-90% of your maximum effort for 30 seconds then do an active rest for 4 minutes, followed by the next set. After you have completed 4 sets, take 5 minutes to cool down at a slow pace. Finish your workout with 5 to 10 minutes of stretching. You can apply this method to any aerobic exercise.
If you commit yourself to this kind of training you will increase your metabolism and prevent the aging process while maintaining both a healthy heart and muscles. You must see training as a maintenance activity that must be done to keep your body and mind at optimal performance. It’s just like doing maintenance on your car, if you don’t do it something will breakdown. You can prevent most diseases; it’s all in your hands. Start winning!
JEAN-FRANCOIS THIBAULT