Your metabolism holds the key to reaching your fitness goals. It’s the internal engine that converts nutrients into energy, driving your aspirations forward.
Whether you aim for weight management or athletic performance, your metabolism plays a crucial role. Deepika Suresh, Genomics Specialist & Chief of Staff, Xcode Life, explains, “metabolism is the cornerstone of our body’s energy expenditure. A well-functioning metabolism efficiently converts food into energy, supporting weight management and enhancing physical performance.
Conversely, a sluggish metabolism can hinder progress. By understanding the factors that influence metabolism, including genetics, we gain the power to tailor our dietary choices and optimize our metabolic function. Our diet plays a crucial role in shaping our metabolism. Recent research indicates that our genetic makeup influences how our bodies respond to different dietary factors. Nutrigenomics is a fascinating field of study that allows us to take a more personalized approach to nutrition and metabolism.”
Being Smart
As women get older, they lose muscle mass at the rate of 3-8% every decade after age 30. Lean muscle mass keeps metabolic rate; BMR (Basal Metabolic Rate) as well as RMR (Resting Metabolic rate) at a happy high so our body becomes an efficient fat burning machine. This coupled with hormonal changes that women go through, stress and an inactive lifestyle add up to a sluggish metabolism. “A structured fitness program that comprises of Strength Training, Cardiovascular fitness and of course, intermittent bouts of activity (NEPA) right through the day is what is required. Strength Training for a minimum of 2-3 days a week builds lean muscle mass that not only acts as a strong framework around your bones and joints; but increases your metabolic rate at work and even when you are asleep. A woman with good muscle tonicity will burn 4-5 times more calories in comparison to a woman who does not weight train,” says Bhavna Harchandrai, Celebrity Fitness Trainer, Proprietor, Fitness Fundas Studio, Mumbai.
Train Right
Endurance-based cardio activities, such as running, swimming, and cycling, help improve cardiovascular health, increase calorie expenditure, support overall metabolic function and can aid recovery. Combining cardiovascular training with resistance exercises and incorporating occasional high-intensity intervals may help maintain a favourable metabolic flexibility. Jonathan Owen, Master Fitness Expert, Soneva Fushi explains, “engaging in regular strength training is crucial for women to improve their metabolism. Resistance training helps build lean muscle mass, which is metabolically active and burns more calories even at rest. Incorporate compound exercises that target multiple muscle groups, such as squats, lunges, deadlifts, and push-ups, gradually increasing the intensity and resistance over time. Implementing strategic, high-intensity interval training can have profound metabolic benefits for women. The short-lived, high-intensity segments push metabolic pathways to their limits, stimulating adaptations that enhance metabolic function even after the workout. HIIT elicits favourable hormonal responses, augments fat oxidation, and bolsters cardiovascular health-all of which are essential for a thriving metabolism.”
Take Care
As we age, we start to lose muscle mass and the bones get more brittle. “Instead of doing one long exercise session, break it up into two short sessions, one in the morning and another in the evening. You keep burning calories for about an hour after you finish your workout, improving your calorie burn twice a day is more effective than once a day. Make sure to find something you enjoy doing. Find a workout that is accessible for you, something that you can do online or in a park close by. Vary your workout. For instance, progressively increase the number of your Surya namaskars, or running distance. Progressively increase your weights,” says Pragya Bhatt, Yoga expert and bestselling author.
