| In this series of articles we're examining | | | | higher metabolic rate for at least four hours |
| the TIMING of fitness. We've already looked | | | | after a good workout.--> TIMING TIP OF THE |
| at WHEN to eat for minimum fat storage, and | | | | WEEK |
| also WHEN to exercise for maximum fat | | | | |
| loss.The previous article was about morning | | | | Whew! That was a big build-up to our timing |
| exercise. Besides the benefits of burning | | | | tip for today! So, without further |
| more fat, morning exercise has several other | | | | ado.....For maximum fat loss, consider doing |
| beneficial effects:+ Shifts our biological | | | | TWO-A-DAY WORKOUTS. Once in the morning and |
| clock to kick-start key physiological systems | | | | again sometime after lunch. Yes, it will take |
| long before we wake up. This enhances most | | | | a little more effort. Yes, it will take a |
| bodily functions throughout the day.+ | | | | little more time. But the rewards will be |
| Increases mental acuity. Exercise causes a | | | | tremendous!Every time we exercise we're |
| release of endorphins and insulin-like growth | | | | burning some calories. Two-a-days will |
| factor I(IGF-I) that increases both mental | | | | obviously double that result! Just as |
| alertness and acuity. True, this benefit is | | | | important, if we TIME those two-a-day |
| apparent at any time of day we decide to | | | | workouts so we're doing one in the morning |
| exercise, but early-morning workouts will | | | | and another after lunch, we will increase our |
| facilitate this brain-enhancing effect. That | | | | metabolic rate ALL DAY LONG. That will give |
| mental sharpness we feel after our workout | | | | us more energy and force our body to burn |
| can last for more than eight hours! If we | | | | more calories throughout the day.The first |
| work out later in the day, we could be | | | | workout will 'prime the pump' for the day, |
| 'wasting' this effect on the time we're | | | | giving us all the benefits listed above. |
| watching television or sleeping.+ Provides an | | | | About the time our metabolism starts to |
| overall good feeling. After completing a | | | | return to normal, the second workout will |
| challenging bout of physical exercise, we get | | | | again raise our metabolic rate.....putting us |
| a 'rush' and a feeling of accomplishment that | | | | on 'afterburner' and smokin' those calories |
| stays with us for the entire day.+ Puts us in | | | | for the rest of the day!Can't get back to the |
| a 'healthy' mindset that enhances our body | | | | gym for a second round of exercise? How about |
| awareness throughout the day.+ Ensures | | | | walking on your lunch hour? How about walking |
| workout consistency. Studies show that people | | | | home from work? Or how about mowing the lawn |
| who work out in the morning are more likely | | | | when you get home (no riding mowers!). As |
| to consistently stick with their exercise | | | | we've said over and over again, SOME EXERCISE |
| program and diet.--> 'PRIME THE PUMP' | | | | IS BETTER THAN NO EXERCISE, so be creative |
| | | | when coming up with ideas for the second |
| The exercise timing tip in this article is | | | | 'workout' of the day.As we're discovering, |
| not for everyone, and also is not for the | | | | TIMING IS EVERYTHING. Although it may not be |
| faint of heart. However, if we really want to | | | | for everyone, TWO-A-DAY exercise will blast |
| 'prime the pump' and accelerate our fat loss | | | | our metabolism and fat-loss efforts into the |
| efforts, this tip is something we should all | | | | stratosphere. To get the most 'burn' from |
| at least consider.As we all know, raising our | | | | this tip, just be sure to space those |
| metabolic rate is one of the keys to fat | | | | workouts four or more hours apart!Sources: |
| loss. Raising our metabolic rate burns | | | | |
| calories and gives us energy! The best way to | | | | "Fat Loss Info-Bits"; FitnessRx; Feb 2004 |
| achieve this is to engage in both aerobic and | | | | |
| resistance exercise AT THE SAME TIME.One of | | | | European Journal of Applied Physiology; 86: |
| the best bonuses to combining aerobic and | | | | 411-417; 2002 |
| resistance exercise is that our metabolic | | | | |
| rate remains elevated even after we're done | | | | "Time To Burn"; Muscle & Fitness; Nov 2002* |
| exercising! That's right! Research shows that | | | | Copyright 2005 Pick Up The Pace. Permission |
| resistance training boosts metabolism for | | | | is not required for the distribution of Pick |
| HOURS after the workout.University of | | | | Up The Pace articles as long as they are used |
| Wisconsin, La Crosse, researchers showed that | | | | in their entirety, are properly credited to |
| intense weight training boosted metabolism | | | | Pick Up The Pace, and are accompanied by our |
| after the workout. Scientists estimate | | | | website link: The information in this |
| metabolism by measuring oxygen consumption. | | | | article and on this site is for general |
| Exercise increases post-exercise metabolism | | | | reference purposes only and not intended to |
| by increasing muscle temperature, stimulating | | | | address specific medical conditions. This |
| chemicals called uncoupling proteins that | | | | information is not a substitute for |
| increase calorie burning, and disrupting | | | | professional medical advice or a medical |
| normal cell functions (cell water, | | | | exam. Prior to participating in any exercise |
| electrolytes and minerals). Elevated | | | | program or activity, you should seek the |
| post-exercise metabolism can make an | | | | advice of your physician or other qualified |
| important contribution to weight | | | | health professional. No information in this |
| control.Different doctors and researchers | | | | article or on should be used to diagnose, |
| have come up with different results as to HOW | | | | treat, cure or prevent any medical |
| LONG our metabolism stays elevated after | | | | condition.Tracie Johanson is the founder of |
| resistance training. Because we all have | | | | Pick Up The Pace, a 30-minute exercise studio |
| different body types and different genetics, | | | | for women, focusing on fitness, health and |
| the answer will be slightly different for | | | | nutrition for maximum weight loss. Please |
| each of us. However, it's safe to say that | | | | visit for more information. |
| the vast majority of us will experience a | | | | |