Increased Metabolic Rate After Workout?
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J.Michael posted 43 weeks ago.
Wow, nobody eh?........
guess it's back to the fruitless google searching.
“Success is the ability to go from one failure to another with no loss of enthusiasm.”
— Winston Churchill
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TryScott posted 43 weeks ago.
I've heard that same thing, and I've heard that a benefit of working out in the morning is that you burn more calories throughout the day. I wish they would support it with numbers. If my metabolic rate is 2000 calories a day normally, 2005 when I workout in the evening, and 2010 when I workout in the morning, it's not worth it.
I think it's common knowledge that an 160 lb person with 4% body fat will have a higher metabolic rate than a 160 lb person with 20% body fat. Muscle burns more than fat. It's also likely that the person with 4% is working out more than the other guy. I'm not trying to oversimplify it... ok, maybe I am.
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J.Michael posted 43 weeks ago.
TryScott wrote:
If my metabolic rate is 2000 calories a day normally, 2005 when I workout in the evening, and 2010 when I workout in the morning, it's not worth it.
My thoughts exactly.
I'm getting to the point where I don't want to lose any more weight. Within a month or so, I'll be down to where I think I need to be. I'm trying to gauge the calories that I will need to balance my in vs out. I know it doesn't need to be "exact," but I would like to know the margin of error I'm working with. I, like you, would like to know the extent that the residual increase will affect calories burned.
If it's only 2 cal an hour for 4 hours, after I return to a resting HR, then it's not worth it. But if it's 30 cal and hour for 10 hours, a 300 cal deficit per day adds up to 1lb per week.
“Success is the ability to go from one failure to another with no loss of enthusiasm.”
— Winston Churchill
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krazyfranco posted 43 weeks ago.
I don't think a workout will greatly change your metabolic rate for the rest of the day very significantly. I could be wrong. I really don't think that morning/night workouts make a difference either. I could be wrong.
Hard days hard, easy days easy.
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J.Michael posted 43 weeks ago.
Ok, wow. A buddy I used to work with just emailed me this. Talk about timing.....
http://www.pponline.co.uk/encyc/0120.htm
TryScott, you might want to read all of the above article. It's been more informative than anything I've read so far.
{snip}
Overall, there's pretty convincing evidence for an acute effect of exercise on energy expenditure. Most studies that have found an elevated resting metabolic rate have made their measurements within 24 hours of the exercise session. One investigation found that any post-exercise increase in RMR faded between 24 and 39 hours. Looking at the information available at present, it seems that to SIGNIFICANTLY boost energy expenditure after exercise, the activity needs to be intense (over 70% VO2max) and prolonged (over 90 minutes); the effect will be most pronounced in the first 12 hours post-exercise.
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Conclusions
Despite a huge amount of literature on the subject, differences in experimental procedures mean it's hard to make meaningful comparisons and draw overall conclusions. So far we can only make educated guesses:
1 Exercise may significantly increase metabolic rate for between six and 36 hours after exercise
2 There may be a threshold effect for intensity and duration - possibly 70% VO2max, for 90 minutes or longer
3 Regular endurance exercise may boost levels of activity during the rest of the day
4 Gender seems to be a factor; women's metabolic rates seem less affected by exercise
5 Resistance exercise may be a good way to offset the declining metabolic rate typically found as age increases
6 Going on a strict calorie-restricting diet as well as stepping up exercise may not work as a way of losing weight - you could be better off eating more.
{snip}
“Success is the ability to go from one failure to another with no loss of enthusiasm.”
— Winston Churchill
I'm in need of some uber metabolic understanding.....
I've long heard that when you workout, (especially aerobic) you not only burn calories during the workout, but your metabolic rate is increased for a time afterward, even if sedentary.
Is there any rule of thumb that one can use to help track the additional increase of your base metabolic rate and for how long it is increased? Is the rate of increase proportional to either the duration or intensity of the activity? Both?
Say you have a base rate of 2400 calories a day and you do 2 hrs of aerobic work @ 1000 calories per hour. Totaling 4400 calories.
If it is your intent to keep weight the same, do you need to increase your total calories in to compensate for the metabolic rate increase? By how much? Is this dependent on the time of day you did the aerobic activity?
ie - Is there any benefit to doing aerobics both in the am, so you will burn increased calories during the workday, and nearing bedtime to increase calories burned while sleeping?
If I usually burn 100cal/hr Will I burn 125/hr after exercise? For how long? If this increase lasted from 1 to 24 hours, I would expect to adjust my intake by anywhere from 25 to 600 calories per day. (600 calories per day is a rather large margin of error in my opinion.)
Any ideas/thoughts?
“Success is the ability to go from one failure to another with no loss of enthusiasm.”
— Winston Churchill