Dr. Barbara L. Downes – Powering up your Metabolism with Fartlek, Resistance & Food

September 12, 2011 By: Barbara Downes

Barbara Downes

It is predicted that by 2015, 75% of adults will be overweight and 41% will be obese.  This is tragic as it is obesity sets the stage for many cancers, and diabetes, as well as a host of hormonal disorders as far cells procude estrogen.  Obesity and all its disease-ramifications is so very preventable.  Here are a couple of suggestions for ramping it up, and saving both quality and duration of your life.  Let’s make it fun, and get fit!!

Fartlek is the Swedish word for “speed play” or what we simply call Interval Training.  Fartlek, or IT  is a great way to pump up metabolism, oxygen demand,and make workouts less strain and more gain.  Interval training alternates short bursts of intense activity with lower intensity activity. For example; alternating sprints with a slow jog, or biking intensely for 30 seconds then cruising for 90 seconds repeatedly.  This enables the body to perform more cardio challenge without straining the joints, tendons and muscles as much, while burning oxygen and calories.  Studies have found that interval training empowers the mitochondria (the energy-producing organelles that are abundant in muscle) to burn more fat.  You may burn more calories, increase metabolic rate and your level of fitness at a faster pace, and without the musculo-skeletal injuries than with a straight-out intense workout. . Fartlek is smarter, not harder, I like it!

Strength training — As we age we lose muscle, gain fat and our metabolism slows down as a result unless we combat it with strength training on a regular basis. Resistance training stimulates muscles to become stronger and healthier. Resistance training also reduces fat mass and increases muscle mass.  You have more muscle working in your behalf, even when sleeping, and it is without rival when it comes to reducing physiological stress.  Get a trainer, lift some weights!
EAT!
Depriving your body of fuel is the quickest way to slow it down. Food stimulates energy metabolism needed for digestion in a process called “dietary induced thermogenesis.” When you cut meals, the calories burned by eating are greatly diminished and so is metabolic rate. Restricting calories also signals the body that there is no food available, so it tries to conserve stores of carbohydrate and fat by slowing down its metabolism. The best way to keep your metabolism revved is to eat regular meals  to give the body a constant supply of energy and to prevent fluxes in blood sugar.  Eat often, but be wary of too many carbs as the insulin they stimulate signal fat storage rather than fat use.  You must eat three meals, but not three meals of pasta, breads and potatoes!  You need whole vegetables, fruits and lean means to make the kind of energy that will sustain and support your mind and body.   As you feel fortified to take the workout to the next level.  Nutritious whole foods are essential as you cannot out-exercise a bad diet, nor can you out muscle it.
Given healthy and regular whole foods, sufficient water intake and moderated carbohydrates, you can enjoy the Fatlek’s and strength training, which take the heart and muscles to a place they’ve never been before, and have always wanted to go!!

by Dr. Barbara L. Downes, DC, CCSP, FIAMA
Cerfitied Chiropractic Sports Physician
Nutritional Biochemist & Holistic Physician

www.downeshealth.com
drdownes@downeshealth.com