One Workout A Week All You Need To Boost Metabolism
As a certified strength and conditioning coach with years of experience, one of the biggest hurdles my clients face is finding time to exercise. Many believe that if they can’t spend hours in the gym each week, they’re doomed to be out of shape. But what if you could boost metabolism with just one workout a week?
It sounds almost too good to be true, but compelling research suggests this might be more fact than fiction. Scientists are discovering that a single, intense exercise session can trigger metabolic benefits that last for days.
This guide will break down the science behind this claim, show you what kind of workout delivers these results, and explain how to make it work for you so that you can boost your metabolism.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
Key Takeaways
- A 2018 study found a single intense workout can boost metabolism for up to two days.
- The metabolic boost is linked to specific brain cells called POMC neurons, which help regulate blood sugar and appetite.
- High-Intensity Interval Training (HIIT) and resistance training are most effective for triggering this long-lasting “afterburn effect.”
- While one workout provides benefits, current guidelines from the CDC and American Heart Association still recommend 150 minutes of moderate-intensity activity per week for overall health.
Boost Metabolism from a Single Workout
Yes, research shows that one workout can be enough to give your metabolism a significant, multi-day boost. This phenomenon is often called the “afterburn effect,” or more scientifically, excess post-exercise oxygen consumption (EPOC). It’s the extra calories your body burns after a workout as it works to recover and return to its resting state.
A landmark 2018 study from UT Southwestern Medical Center revealed just how powerful this effect can be. Researchers found that mice who performed a single workout session, which included three 20-minute runs, is able to boost metabolism for up to two days. The study also noted that the workout helped curb their hunger for as long as six hours afterward.
The Science: What Are POMC Neurons?
The secret behind this lasting metabolic boost lies in the brain. The UT Southwestern study found that exercise activates a specific group of brain cells known as POMC neurons. These neurons are crucial players in your body’s energy regulation system.
When activated, POMC neurons help to:
- Increase Energy Burning: They signal your body to use more energy, which directly boosts your metabolic rate.
- Lower Blood Glucose Levels: They improve how your body handles sugar, which is a massive benefit for anyone concerned with metabolic health, especially those with prediabetes or diabetes.
- Reduce Appetite: By suppressing hunger signals, they make it easier to manage calorie intake after a tough workout.
One of the lead researchers noted that it “doesn’t take much exercise to alter the activity of these neurons,” suggesting that even a single intense session can create benefits that last for days.
Putting It Into Practice: What Kind of Workout Works Best?
To get the most significant afterburn effect, intensity is key. While any movement is good, some types of exercise are better than others at maximizing EPOC and activating those powerful POMC neurons.
In my experience, these two styles are the most effective to boost metabolism:
- High-Intensity Interval Training (HIIT): HIIT involves short, all-out bursts of effort followed by brief recovery periods. Studies show HIIT can burn 25-30% more calories than steady-state cardio and significantly elevates your metabolic rate for hours after the workout. A simple HIIT workout could be 30 seconds of sprinting followed by 60 seconds of walking, repeated for 15-20 minutes.
- Resistance Training: Lifting weights or doing bodyweight exercises creates microscopic tears in your muscles that your body must repair. This repair process requires a lot of energy, keeping your metabolism elevated long after you’ve left the gym. Research has shown that resistance training can keep your resting metabolic rate elevated for up to 38-48 hours post-exercise.
Can Everyone Utilize This Workout Schedule?
For the most part, yes, as long as you are healthy enough for vigorous exercise. The findings are especially promising for individuals with diabetes, as the improved glucose regulation from activating POMC neurons can be a powerful tool for managing the disease. Before starting any new high-intensity program, it is always wise to consult with a healthcare professional.
However, it’s critical to set the right expectations. While one intense workout can provide a temporary metabolic boost, it isn’t a replacement for consistent activity throughout the week for long-term health.
Current guidelines from the Centers for Disease Control and Prevention (CDC) and the American Heart Association recommend that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, plus two days of muscle-strengthening activities.
Think of the one-workout-a-week strategy as a powerful tool for busy weeks, not a permanent plan. It’s perfect for maintaining momentum when you can’t get to the gym as often as you’d like. It proves that even a single session is far better than doing nothing at all.
FAQs on How to Boost Metabolism
What is the best single workout to boost metabolism?
A workout that combines resistance training and high-intensity intervals is ideal. This could look like a full-body circuit with exercises like squats, push-ups, and kettlebell swings, performed with minimal rest between sets to keep your heart rate high.
How long does your metabolism stay elevated after a workout?
The duration of the “afterburn effect” depends on the intensity and type of exercise. For high-intensity interval and resistance training, studies show the metabolic rate can remain elevated for anywhere from 14 to 38 hours.
Is one workout a week enough to lose weight?
While one intense workout helps burn calories and can contribute to weight loss, sustainable weight management typically requires more consistent activity and a focus on nutrition. For clinically significant results, research suggests aiming for 150 to 300 minutes of exercise per week.
Does this mean I don’t need to exercise every day?
Correct, you don’t need to exercise every single day. Rest and recovery are just as important as the workout itself. However, aiming for more than one session a week is recommended for optimal health benefits, as supported by guidelines from major health organizations like the ACSM.
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