Intense exercise increases metabolism for up to 14 hours


Slow metabolism, fast metabolism–metabolic rate is frequently cited anecdotally for why some people can eat so much and stay lean while other people who barely eat can’t seem to keep the weight off. Too often do people conclude that metabolism is pre-established. However, a metabolic study says otherwise.

Knab, et al published in Medicine and Science in Sports and Exercise that intense exercise can boost basal metabolic rate hours after exercising. Male subjects on a vigorous exercise regime were compared in metabolic chambers with other males who followed controlled resting schedules.

Ten male subjects (age = 22-33 yr) completed two separate 24-h chamber visits (one rest and one exercise day), and energy balance was maintained for each visit condition. On the exercise day, subjects completed 45 min of cycling at 57% Wmax (mean ± SD = 72.8% ± 5.8% VO(2)max) starting at 11:00 a.m. Activities of daily living were tightly controlled to ensure uniformity on both rest and exercise days. The area under the energy expenditure curve for exercise and rest days was calculated using the trapezoid rule in the EXPAND procedure in the SAS and then contrasted.

Conclusion? The men who exercised 45 minutes expended significantly more energy for 14 hours after exercising. On average, those who exercised committed 190 kCal more during rest as compared to when they did not exercise, an additional 37% energy expenditure to the net kCal loss from the 45 minutes of exercise. Researchers suggest:

The magnitude and duration of increased energy expenditure after a 45-min bout of vigorous exercise may have implications for weight loss and management.



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