Recharge your metabolism
By Allan Bolton B.H.M.S. (Hons) MAAESS AEP SP
It’s often called ‘the fire within’, but what exactly is our metabolism?
Put simply, the human body is a big bio-chemical fire - a mass of chemical reactions - with a ‘personality’. These chemical reactions result in the tissue and compounds that make up our bodies. They are also responsible for breaking our food down into energy, and then releasing that energy for physical activity. Our metabolism is the name given to all the biochemical processes necessary to sustain life. The body’s ‘metabolic rate’ (MR) refers to the amount of energy our bodies need to stay alive.
The ‘basal metabolic rate’ (BMR) refers to the energy used up by the body at rest, without any extra activity during the day. The BMR accounts for around 70% of daily energy use. Other factors taken into account include the ‘thermic effect of food’ (the energy used digesting and absorbing food and nutrients, and converting it into energy) and exercise (any physical activity above resting) which make up the other 30%. The energy expenditure related to muscle metabolism is considered to be the only component of RMR that varies considerably.
5 ways keep your metabolism wired-in and charged up?
1. Turn it up to burn it up – move your body as much as you can. Physical activity is the best way to stoke up the intensity of the ‘fire within’.
2. Muscle up – the energy cost for keeping 10kg of muscle alive is around 420 kilojoules per day, over a year this equates to 4.7kgs of body fat.
3. Fuel the fire – Don’t starve yourself, any fire burns out without fuel. Be sure to metabolically match energy you eat with energy you expend.
4. Stay cool and green – Bodies have to work to keep warm so let your body do some of the work in winter, not the power point. Use light layers of blankets that can be peeled off just keeping you comfortably warm instead of sweltering under thick quilts and frying on top of electric blankets.
5. Hug a cold friend and share your warmth
Allan Bolton is an accredited exercise physiologist. He has worked in health, fitness and human performance over the past 28 years. Over this time Allan has featured in media including all major Australian newspapers, National commercial TV news, ABC radio and most commercial stations. He is a Scientific Advisor and Health and Fitness expert for Weight Watchers Australasia. Allan was the first person in the world with insulin dependent diabetes to complete an Ironman Triathlon. This mix of qualification and personal achievement make him a popular corporate keynote speaker and workshop presenter. For more go to Allan’s website at www.qualityhealth.com.au