If you want to get in shape and lose weight, look no further than metabolic renewal exercises. These exercises are designed to help your body burn more calories and fat, even after you've finished your workout. Read on to learn more about metabolic renewal exercises, how they can help you achieve your fitness goals, and the best metabolic renewal exercises to help get you started!
What is a metabolic renewal?
Metabolic renewal is when the body breaks down nutrients and uses them to create new cells. This process is essential for maintaining the health of tissues and organs. It also plays a role in healing wounds and preventing diseases. You can enhance your metabolism by eating a healthy diet, exercising regularly, and getting adequate rest. Certain supplements, such as antioxidants, can also help support the body's metabolic processes. You can improve your overall health and well-being by taking steps to enable metabolic renewal.
The concept of metabolic renewal was designed by a Naturopathic doctor, Jade Teta, an expert in health and fitness. The metabolic renewal program was specifically designed to optimize women’s metabolism by using Teta’s “4 M” framework, which includes working on mindset, movement, meals, and metabolism.
The crux of this idea is that every person can be classified according to 7 distinct hormone types and that determining your body's specific hormone type can help you significantly improve your metabolism. The renewal program offers a 12-week meal plan with recipes that fit your hormone type.
The program also includes 15-minute workout sessions that come alongside a guidebook to help you balance your hormone levels and get rid of belly fat. These exercises help you naturally increase your metabolism.
What is a metabolic renewal program?
As mentioned before, metabolic renewal exercises are determined according to your hormone type. You can determine your hormone type through an online quiz that collects information about your medical history, menstrual cycle, age, and health goals.
An accompanying guide is known as “The hormone balancing roadmap” is designed to help people identify and correct hormonal imbalances. It includes a detailed plan for testing and supplementing hormones and making lifestyle changes that can help support your hormonal health. By following the roadmap, you can ensure that your body has the hormones it needs to function properly.
The meal plans in the program are based on a 3-2-1 diet. It provides three meals daily, of which two contain vegetables and protein while one offers a small portion of starch. However, you can create your own meal plan based on the 3-2-1 meal plan approach and add snacks as you wish.
A 12-week workout plan also comes with the program, divided into 4 phases. Throughout the 12-week program, you must exercise at least 15 minutes 3 times a week using the plan’s workouts. combined with cardio training and resistance.
On your free days, you are advised to take strolls, usually determined according to your hormone type. Doing this is said to help maintain certain changes in your body’s metabolism.
The role of hormones in metabolic renewal
Our bodies are constantly working to maintain a state of balance or homeostasis. This process is known as metabolic renewal and helps keep our bodies functioning properly. Hormones play a vital role in this process, regulating many body systems and processes. However, when our hormones become unbalanced, it can lead to many problems.
So what is the link between metabolic renewal exercises and the hormone balancing roadmap? In general, these exercises are thought to help improve the efficiency of various hormones, including those that regulate metabolism. For example, one study found that metabolic renewal workouts improve thyroid gland function, resulting in improved metabolism. These exercises have also been shown to help improve insulin sensitivity, another important factor regulating metabolism. Furthermore, research suggests that metabolic workouts can also help balance stress hormone cortisol levels. This is important because imbalances in cortisol levels are thought to contribute to weight gain and other health problems. Thus, while more research is needed, there is evidence to suggest that metabolic renewal workouts may be an effective tool for balancing hormones and improving metabolism.
What are metabolic renewal workouts?
Metabolic renewal exercises are a type of physical activity that helps increase the body's metabolism. These exercises can be performed using various equipment, such as dumbbells, barbells, or resistance bands. They can also be done using bodyweight exercises, such as push-ups, pull-ups, or squats.
Metabolic workouts are typically high-intensity and involve large muscle groups. This type of exercise is more effective at increasing metabolism than other types of exercise, such as endurance training or aerobics. Furthermore, these exercises can be performed in short intervals, making them ideal for people with busy schedules.
Let's have a look at a couple of those exercises:
Dumbbell crushers
Dumbbell crushers are a great metabolic renewal exercise you can try. It helps develop your muscles because the more muscles you have in your body, the faster your metabolism rate.
How to do it: You must grab a pair of dumbbells and do squats while holding them. You can do one biceps curl as soon as you are at the base of your active squat. When you stand up, thrust your hip forward and press the dumbbell overhead into a shoulder press. Once you’ve extended your arms above your head, bring your dumbbells together to do one triceps extension. Try this for 3 minutes, take a rest, and repeat.
Fire-feet drill
This metabolic workout is a cardio-blasting movement that will improve your joints and overall health. It encourages the movement of oxygen-rich blood to your muscles.
How to do it: Start by opening your legs, ensuring they are wider than your shoulders. Then, slightly bend your knees with your hips behind you. On the balls of your feet, run in place quickly as though you are standing on burning coal. Do a tuck jump every ten seconds, and repeat the exercise from the beginning.
Push-ups
Push-ups are another type of metabolic cardio exercise you can try to improve your metabolism.
How to do it: Get down on all fours and place your hands wider than your shoulders. Ensure that your legs and arms are straight. Then, lower your body until your chest almost touches the floor. Pause and push yourself back up. You can do this every day for as long as you can.
Jump squats
Jump squats are great exercises for naturally increasing your metabolism.
How to do it: Open your legs shoulder-width apart. Start by doing regular squats, engage your core, and jump explosively. As soon as you land, lower your body into a squat position. Do this for as long as you can.
Types of metabolic renewal workouts
Metabolic renewal workouts are divided into 4 distinct types, each of which offers its own unique benefits:
- Type 1 metabolic renewal workouts are designed to improve cardiorespiratory fitness and increase VO2 max. These workouts typically involve moderate-to-high intensity aerobic exercise, such as running, biking, or swimming.
- Type 2 metabolic renewal workouts are focused on building muscle and improving strength. These workouts usually involve lifting weights or performing other resistance exercises.
- Type 3 metabolic renewal workouts aim to burn fat and improve metabolic health. These workouts typically involve high-intensity interval training (HIIT) or other forms of cardiovascular exercise.
- Type 4 metabolic renewal workouts are designed to improve physical function and reduce the risk of injury. These workouts typically involve stretching, balance training, and core exercises.
Effects of metabolic renewal exercises on the body
Metabolic renewal exercises come with many benefits for the human body.
- They help improve mitochondrial function. Mitochondria are the cell's powerhouses and are responsible for producing energy. When mitochondria function properly, the body has more energy and can perform at a higher level.
- Metabolic renewal exercises help improve insulin sensitivity. This is important because insulin is responsible for regulating your blood sugar levels. When insulin sensitivity is improved, you have better regulation over your blood sugar levels, which can help prevent diabetes.
- Metabolic renewal exercises help improve the efficiency of oxygen use in the body. This is important because it can help improve athletic performance and prevent fatigue.
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