Metabolism part 2 (Exercise and Metabolic Responses)

Exercise will stimulate a series of metabolic responses that affect the body's anatomy, physiology, and biochemical make-up.

Aerobic System Changes: (Cardiovascular Training)

Aerobic training greatly increases the body's functional capacity to transport and use oxygen and to burn fatty acids during exercise. Some of the major changes measured as a result of aerobic exercise include:

• Increased mitochondria density in slow twitch muscle fiber, which results in higher energy production from fatty acids. Maximum oxidative capacity develops in all fiber types.
• Higher aerobic capacity.
• Increase in trained muscle capacity to utilize and mobilize fat, resulting from higher amounts of fat metabolizing enzymes, and increased blood flow.
• Greater development of slow twitch muscle fibers.
• Increased myoglobin, which is an iron-protein compound in muscle which acts to store and transport oxygen in the muscles.

Anaerobic System Changes: (Weight Training)

Anaerobic training greatly increases the body's functional capacity for development of explosive strength and maximization of short term energy systems. Some of the major changes measured as a result of anaerobic exercise include: 

• Increased size and number of fast twitch muscle fibers.
• Increased tolerance to higher levels of blood lactate.
• Increases in enzymes involved in the anaerobic phase of glucose breakdown (glycolysis).
• Increased muscle resting levels of ATP, CP, creatine, and glycogen content.
• Increased growth hormone and testosterone levels after short bouts (45 to 75 minutes) of high intensity weight training. 

Metabolism part 1 (metabolic set point)

Here is a term that receives a lot of attention in the sport and training world. People have a misunderstanding on how metabolism really works. This post will be part 1 in our metabolism series. Today's subject is metabolic set point and how to increase your metabolism.

Metabolism is controlled by your metabolic set point. It was discovered during an extensive weight loss study that your body seeks to maintain a certain base rate of metabolism, which has come to be called your metabolic set point. This set point is controlled by your genetics and the environmental factors. But the great thing about this process is it can be raised. Researchers have demonstrated that you can change your metabolic set point through dietary means and physical activity.  

The metabolic set point is the average rate at which your metabolism runs, and will result in a body composition set point. People with a slow metabolism seem to store fat easily, while people with a fast metabolism seem to be able to eat and never get fat. Your metabolic set point can be influenced by the external environment (climate), nutrition, exercise, and other factors. Studies have demonstrated that when individuals go on a low calorie diet, the body's metabolic set point becomes lower to conserve energy. It actually resets itself to burn fewer calories, thereby conserving energy. Exercises tends to keep the metabolic rate up, and more aerobic exercise tends to cause the body to burn more fat for energy.