Can exercise reset a slow metabolism?
Written by
Leilani Ibeh
Reviewed by
Prof. William Dalton, Ph.D.A strategic exercise actually revitalizes metabolic function by tapping into alternate energy systems. Your body responds to physical demands by improving its ability to process calories efficiently. Regular patterns of movement can challenge metabolic slowdown in multiple biological ways. Anyone can participate at any age or fitness level.
Muscle Building
- Strength training 2-3x weekly builds metabolic tissue
- Muscle burns 6x more calories than fat at rest
- Compound movements activate multiple muscle groups
- Gradual weight progression maintains adaptation
Afterburn Activation
- HIIT creates EPOC effect lasting hours post-workout
- Sprint intervals maximize calorie burn efficiency
- Circuit training maintains elevated heart rate
- 20-minute sessions provide significant metabolic boost
Daily Movement
- 8,000-10,000 steps sustains calorie expenditure
- Standing desks increase NEAT non-exercise activity
- Active breaks every 90 minutes maintain metabolic rate
- Lifestyle activities like gardening count significantly
Strength training causes permanent metabolic changes by building muscle. Each pound of muscle burns about six calories per day at complete rest. Focus on compound movements such as squats and presses. I suggest starting with two sessions per week and gradually increasing the frequency over time.
High-intensity training produces the EPOC effect, during which your body continues to burn calories after your workout. The oxygen debt requires energy to bring the body back to homeostasis. The short, intense periods with recovery provide an optimal EPOC effect. This means you will be burning extra calories for 6-24 hours post-training.
Routine motion keeps our metabolism going. Non-exercise activity thermogenesis (NEAT) burns a great deal of calories through regular daily activities and movements. Opt for the stairs instead of the elevator, or take a walk during your next phone call. Small changes can lead to substantial metabolic benefits, as these everyday activities accumulate.
To get the best results, combine these approaches strategically. For instance, alternate strength and HIIT days with active recovery days, or combine them into HIIT/Active Recovery sequences. Maintain a consistent daily step count. Adding multiple approaches will provide you with sustainable improvement in your metabolic health. Start slow and find a routine that works for you.
Read the full article: Boost Metabolism Naturally: 10 Proven Ways
