Good Lifestyle

For a moment, I would like you to imagine a spider. For the record: no red and fluorescent blue, artificially improved arachnid who bit the hand of Peter Parker and endowed the donations of super web-printing in theSpider Man movies. No, just your average, every day, eight-legged predator that you will find crawling on the garden in your backyard. These are the spiders that rotate the beautifully flowery canvases that you see interpreted in a gauze over household doors on Halloween. These spiders are largely harmless, but probably panic to your grandmother if you do.

When many types of spiders hunt prey, they opt for a "sit- and waiting strategy" where they spin their canvases, then they left their food come to them. In the meantime, they sit there, motionless, sometimes for very long periods of time. Yes, he is the goose bumps, but they do it for several reasons. On the one hand, running a giant canvas takes a huge amount of energy, so they need to keep what energy they left. The second is that on a leaping predator takes a ton of energy, too. And these arachnids, because they need to keep what energy exists in their small bodies, have abnormally slow at rest metabolic rate to keep them alive. This state of immobility, when they are not burning energy and their body firm basically down, is the scientists called the Super relaxed state (SRX).

And get this: there is more evidence than we can do it too.

In a study published in 2016 in the journalPlosone, Researchers led byRoger Cooke, Ph.D.From the University of California to San Francisco, closely examined the behavior of myosin, a motor protein in cells that is crucial for muscle function andmetabolism Frogs and other animals, including humans. The researchers have discovered that in different species such as myosin spiders essentially stops when the muscles are inactive during the super relaxed state. In other words: When your muscles do not move at the very short periods of your metabolism probably takes a break.

"The large quantity of myosin in animals and humans leads to the conclusion", write the authors, "that the balance between the SRX and the DRX [or disordered relaxed state, when Mysosin complaints act differently and the cells are the combustion. energy] will play a role in the metabolism of the whole body ".

Now, it does not necessarily mean the solution lives your life on a moving hamster wheel forward. But this revolutionary search has shone a light on something wildly neglected in today's day and age: simple importance to just move.

Do not fight for a Place Flywheel Spin class 45 minutes. Not run a marathon. And certainly not the formation of being a Navy Seal.

No, I speak just swinging your arms while you lie on the couch. "Moving throughout the day [is important]," saysWilson Clyde, Ph.D., a professor at Stanford University, an associate researcher at the University of California, San Francisco, and Director of the Nutrition Center at the Institute of Sport Medicine-which is also one of the greatest experts on the science of the world of metabolism. "Because of a simple contraction of your nervous system to muscle is what you leave the super relaxed state. »

Most advanced sciences on the subject says that stretching, using your jaw muscles with chewing gum, wringing, standing when sitting up, and even using your muscles again to sit once you Have always standing for an all-going to help keep your energy burning the bodies. (This is true: in fact seated stimulates your metabolism!)

In this spirit, here are three excellent ways to give your body an additional metabolic thumb every day, with the permission of my new book,Super Diet Metabolism: The two weeks of ignite your oven to burn fat and stay slim for life. (And for more means to exploit the full power of your body's fuel heater, take your copy today!)

According to Buff of FitnessTim Blake, Owner and founder ofSuperdads.com, The bigger thing you can do to get your metabolism ring is to increase your basic movement, or your non-thermogeny exercise activity (NLFA). "Basically, it means adding a movement to everything you do, every time possible," he explains.

This includes simple things like adding your hand and feet to five hours of office work. "It tells an additional caloric expense equivalent to the 1.5 miles race! Basically, it should be your mantra: Never walk when you can run, never feel when you can walk, do not sit when you can stay Standing, never exploding when you can sit down. "

Simply remove the stairs is the big metabolism-booster, suggestsShari PORTNOY ofFoodlabelNutrition.com. "Even when you are on the escalator, move! People ask why I'm skinny and it's because I do not always stand. Every time you can, just move, to take the stairs, from Walk somewhere and avoid lifts unless you carry a lot. "

If you feel really ambitious and you are alone, do you squats while you are on this elevator! And for more information on your body's fuel appliance, check the30 best ways to strengthen your metabolism after 30 years.

If you are determined to burn more energy and thus burn more fat, you can develop your muscles, which burns much more energy than your fat.

"Let me give you an example," says Stanford's Wilson. "If you are a motor and you have had some years of low stress and sleep and you are sedentary, your engine [shriveled at the waist of a lawn mower engine."

If you want to become a Ferrari, you need big muscles.

"Then you can double and triple the engine size," he says.

Here are six simple ways of building muscle mass without joining a gym:

• Push ups
• Squat
• Pound
• Crack
• Boards
• The wall is sitting

You probably heard about the term"Training at the high intensity interval" (HIIT) before. At its most basic base, it means to make short splinters of very intense exercises to throw ropes to the gym, making sprints all or on foot or on a bike), performing burpés or mountaineers, trying to Versaclimber to your gym or what is really, really difficult and that you can only perform for a relatively short amount of time, then rest for a brief period of time (like, say, five or ten seconds) and then go again.

"This places a high metabolic demand on the body, burns a lot of calories in a short time, produces a high post-training calorie burning and helps improve its level of fitness," explainsKathleen Trotter, personal trainer and author ofFind your adjustment. "In addition, the intervals are a fantastic workout regardless of your fitness level; you adapt the interval intensity to your current capacity."

Do not deceive me: HIIT is difficult. But studies show that it is probably the most effective form of exercise you can do - and if you have built your muscle mass, HIIT will unleash the total forces of your metabolism.

A study conducted by the Mayo clinic and published in the newspaperCell metabolism Last year, HIIT exercise can actually slow down the aging process of your body on a cellular level. Once again, your muscles are home to so much of your burning energy of mitochondria. As you get older and your metabolism slows down, your mitochondria is slowing down too. But the researchers have discovered evidence that, just after an ultra-intense workout, Mitochondria has returned to life in the HIIT group of study participants, the mitochondrial function improved by 69% for the elderly. and 49% among young people.

"If people seek to improve performance in the most efficient way, and if they seek to improve health in the most efficient way, I think that the integration of interval training is a very good strategy", declaredMartin Gibala, Ph.D.Professor of Kinesiology from the University of Canada of McMaster - and widely with respect to one of the world's largest experts on high-intensity exercise.

If it looks like something that interests you, here are some examples of movements you could do:

• Burdeous
• Box jump
• Wide jumps
• Skip
• Power squats
• Escape from thrust
• mountaineers
• Sprints
• Kick
• Hops side by side

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