While the study found no decline in the amount of energy expended for each pound of fat-free mass in middle age, people do lose some muscle during this time in their lives, Dr. Klein says. With less muscle and less fat-free mass, total energy expenditure will still go down. Similarly, men typically have more fat-free mass than women so will have a higher total energy expenditure, even though men and women both burn similar amounts of energy for each pound of fat-free mass that they have, Klein says.
One study published in The New England Journal of Medicine followed more than , adults over three decades. Overall, people gained an average of 3. They gained 1. High-intensity aerobic exercise and strength training , both of which can help build lean muscle mass, may be one way to boost metabolism at any age, says Anderson. By subscribing you agree to the Terms of Use and Privacy Policy. Although the metabolism typically slows down with age, there are many things you can do fight this.
Here are six ways you can combat the effects of aging on your metabolism. It offers the benefits of exercise while preserving muscle mass — two factors that affect the speed of your metabolism. One study with 13 healthy men aged 50—65 found that 16 weeks of resistance training three times weekly increased their RMR by 7. Another study with 15 people aged 61—77 found that half a year of resistance training three times weekly increased RMR by 6.
High-intensity interval training HIIT can help prevent a slowing metabolism. It is a training technique that alternates between intense anaerobic exercise with short periods of rest. HIIT also continues to burn calories long after you finish exercising. In fact, research has shown that HIIT can burn up to calories over 14 hours after exercising Research also shows that HIIT can help your body build and preserve muscle mass with age Research shows a lack of sleep can slow down your metabolism.
One study found that 4 hours of sleep reduced metabolism by 2. Fortunately, a night of long sleep 12 hours helped restore metabolism It also seems that poor sleep may increase muscle loss.
Since muscle influences your RMR, losing muscle can slow down your metabolism If you struggle to fall asleep, try unplugging from technology at least one hour before bed. Alternatively, try a sleep supplement. Eating more protein-rich foods can help fight a slowing metabolism. This is known as the thermic effect of food TEF. Protein-rich foods have a higher TEF than carb- and fat-rich foods Protein is also essential to fight sarcopenia.
Thus, a protein-rich diet can fight an aging metabolism by preserving muscle Older adults also tend to have a lower appetite, which may decrease calorie intake and slow metabolism If you struggle to eat enough calories, try eating smaller portions more frequently. It is also great to have high-calorie snacks like cheese and nuts handy. This is because green tea contains caffeine and plant compounds, which have been shown to increase your resting metabolism Summary: Although your metabolism slows down with age, there are many ways to combat this.
This includes resistance training, high-intensity training, getting plenty of rest, eating enough protein and calories and drinking green tea. Being less active, losing muscle mass and the aging of your internal components all contribute to a sluggish metabolism.
This includes weight lifting, high-intensity interval training, eating enough calories and protein, getting plenty of sleep and drinking green tea. Try adding a few of these strategies into your daily routine to help keep your metabolism fast and even give it a boost. Log in or link your magazine subscription. Account Profile. Sign Out. Tags: science of us metabolism self health. Most Viewed Stories.
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