How does exercise impact metabolic rate?
Written by
Robert Kelly
Reviewed by
Prof. Graham Pierce, Ph.D.Various activities can affect metabolic rate through different mechanisms of action. High-intensity interval training creates a strong afterburn effect, while weight training builds muscle tissue that burns calories. The day-to-day patterns of movement significantly contribute to total calorie consumption. Knowing the difference will make your exercise more successful.
HIIT & EPOC
- Creates oxygen debt requiring post-workout calorie burn
- Elevates metabolism for 14-48 hours after session
- Maximized with 1:1 work:rest intervals
Strength Training
- Builds muscle increasing resting metabolic rate
- Each pound muscle burns 6-10 calories daily at rest
- Requires 48-hour recovery between sessions
HIIT Sessions lead to a metabolically escalated state of EPOC (Excess Post-exercise Oxygen Consumption) which can last hours, adding up to hundreds of calories worth of "burn." It is the intensity, not the duration, which is important. Hence, a 20-minute HIIT lesson far exceeds the benefits of an hour's worth of continuous cardio work. I program these sessions for clients twice weekly.
Strength training increases the metabolic engines in your muscles. Every pound of muscle burns calories continuously even at rest. Compound lifts, such as squats and deadlifts, have the greatest metabolic impact. Focus on progressive overload to increase your muscle mass steadily over time.
Non-exercise activity thermogenesis (NEAT) refers to the calories burned through everyday movements. Time spent working at a desk and in meetings, as well as walking and doing household errands, adds up. It helps prevent the metabolic slowdown that can occur from prolonged periods of sitting. Measure your daily steps and aim for at least 8,000 to 10,000 steps to achieve metabolic benefits.
Mix and match these approaches with intention. I recommend strength training three days a week, combined with HIIT two days a week. You can use the other days for NEAT activities and recovery days. This way, you can have the benefits of continuous metabolic elevation without overtraining!
Synchronize your nutrition with your exercise metabolism by taking in protein within 45 minutes after exercise to boost muscle repair and metabolic rate. Be sure to stay well-hydrated during exercise to maintain your workout intensity. These nutritional habits will significantly enhance the metabolic effects of your exercise program.
Read the full article: 10 Effective Ways to Boost Metabolism
