In order to lose weight quickly, it is important to increase your metabolism to burn more calories. Fit people tend to have an increased metabolism for two reasons, a higher level of fat-free mass and a greater number of mitochondria in the cells. If a difficulty in increasing the amount of lean body mass has, it may be important to work on increasing the metabolism by increasing the number of mitochondria.
Definition mitochondria and their impact on the metabolic rate
Mitochondria are small organelles present within every cell of the human body. Mitochondria are often called "power plant of the cell" because they are most of the elements for the production of energy from food. They also contain all of the enzymes associated with aerobic energy. These organelles are an important part of metabolism, because they control the fat burning occurs at low load. The aerobic oxidation forms a large part of our revenue base so that any increase in mitochondrial mass will help your metabolism.
As you increase the number of mitochondria
Cells with high energy requirements contain more mitochondria, therefore, exercise will help, but the number is in the proper course the key to raising the metabolism efficient enough to quickly lose weight. It has been shown that there is an increase in the number and size of the mass of the mitochondrial exercise at about 80% of the maximum heart rate is carried out for at least 15 minutes.
This type of exercise regime repeated 3 times a week on alternate days also showed that the concentrations of energy burning enzymes further increase energy expenditure by up to 20%. The time is needed in-between sessions for recovery. The recovery period is important because it allows the mitochondria to increase both in size and number. Completed a gentle walk or some kind of low-intensity activity between sessions may be conducive to the recovery process.
Best exercise for lifting and mitochondrial metabolism
Probably the best activities to raise the heart rate to 80% of the maximum are swimming and rowing. Both exercises require the use of large muscle groups, and call for the movement of all limbs. The more muscles involved in the activity, the more mitochondria in the adaptation involved.
It is also important that in the initial phase of the heart rate gradually increased during the course of 2 weeks or more. No one should be at 80% of maximum heart rate will train within the first 6 sessions, it will only reduce the ability of cells to develop in later stages. Instead, start at around 40% of maximum then increase as fitness level, increase by 10% in every training session.
It is important for monitoring the heart rate during exercise. We have found a great site that sells basic heart rate monitors at reasonable prices:
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Please note that you should not exercise at 80% of maximum heart rate for 15 minutes, if you are fit enough to do this.
January 4, 2013
Weight loss