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