3. Try High Intensity Interval Training (HIIT)
Exercise of any kind is important for keeping metabolic function working into older age. Some studies have found that while metabolism usually declines as someone gets older, this isn’t necessarily the case if you stay active and maintain muscle mass. A 2001 study published in the American Journal of Physiology showed that there wasn’t a significant difference in resting metabolic rate between groups of young and older physically active men who were matched for exercise volume and estimated energy intake. (4) A decline in metabolism seems to be related most to age-associated reductions in exercise volume and calorie consumption but doesn’t always occur in men who maintain exercise volume and eat enough to support their needs.
High-intensity interval training (HIIT), a form of exercise that features intervals that vary between all-out effort and short periods of rest, is known to especially jump-start metabolic functioning better than steady-state workouts can. Quick bursts of intense exercises — such as sprinting, cycling, or burst training and plyometrics — help the body continue to burn calories even after your workout is over, a concept known at the “afterburn effect.”
One of the best things about HIIT workouts is that they require less time than traditional cardio workouts, yet they have more profound benefits. Several studies have investigated the effects of calorie expenditure and fat loss in adults practicing HIIT workouts and have found that while HIIT typically burns fewer calories during the actual workout when compared to steady-state cardio exercise, HIIT can result in more fat loss due to its overall effect on metabolism.