3 workout mistakes that slow your metabolism
We all know that exercise is the best way to burn more calories all day long. But sometimes we make these common mistakes during the workout which slow down our metabolism. Here are these mistakes and how to fix them.
1. You’re stuck to the same workout routine
Whether you take the same daily 30-minute brisk walk around the park, or do a few sets of the same strength or cardio moves, when you do the same exercises day after day, week after week, not only your mind gets bored, but more important your muscles do, too. After a while your body stops being challenged and your results plateau.
How to correct it: It’s good to change the type of your exercises from time to time. Instead of your usual brisk walk, go for a hike. Find new strength moves that work the same muscles. Mix things up and challenge yourself with something new.
2. You’re cardio addicted
No doubt, aerobic exercise is good for your body and soul, but you should balance those workouts with some strength exercises, otherwise you’re just compromising your results and missing a key component of health and fitness. Resistance training (weight lifting, or strength training) is the only way to increase lean muscle mass and lose stubborn pounds. Strength training is very important, especially as we start to get older. For example, starting in their 30s, women lose about 1/2 pound of muscle a year. Men usually hold on to muscle longer, but the rate of muscle loss speeds up dramatically after age 60. Muscles burn calories even when at rest, so losing them will significantly slow metabolism. A study from Skidmore College found that exercisers who combined cardio with a high-intensity, total-body resistance routine lost more than twice as much body fat (including twice as much belly fat) over 12 weeks as those who followed a moderate-intensity cardio plan.
How to correct it: Substitute a couple of strength sessions for cardio days. Lift weights at least twice a week, targeting all your body’s major muscle groups.
3. You’re stuck in a “fat-burning” zone
If you’re exercising on a treadmill, elliptical trainer, stair climber, or other cardio machine at the gym, you are most likely training at a lower intensity level, which can be as not effective as you probably think. At a lower intensity level, your body will burn a higher percentage of fat than carbs but still burn fewer calories overall.
Correct it: By increasing your overall effort, you will burn more calories and make more of those calories come from fat. A great way to achieve that is by doing HIIT – high intensity interval training – when periods of higher intensity are followed by a slower recovery pace.