Metabolism is the totality of biochemical and energetic transformations that take place in the body. Metabolism is a complex process that involves the exchange of materials and energies, including two processes, simultaneous and opposite:

➢ catabolism/disasimilation - the totality of the chemical processes of degradation of substances in the body, being accompanied by energy release
➢ anabolism/assimilation - anabolic reactions are characterized by energy consumption

While some people have a faster metabolism, other people have a slower metabolism. Sometimes metabolism, fast or slow, is influenced by factors that cannot be controlled, such as age, genes, thyroid gland, sex (men have a more accelerated metabolism). But in a fairly large percentage, the acceleration of metabolism depends on each of us and the difference is given by exercise.

Muscle cells need a lot of energy, which means they burn a lot of calories. In fact, they burn more calories than fat cells, even when we stop exercising, which means that the benefits of exercise last even after their completion.

Physical exercise becomes even more important as time goes on, because muscle mass is naturally lost with age, which slows down the metabolism. Thus, in order to keep the metabolism active, the muscles must be challenged, both through cardio workouts and through weight training, each having a different impact on the muscles.

In addition to physical exercise, attention should also be paid to hydration, nutrition, sleep and stress.

Any kind of aerobic exercise, such as riding a bike, running, dancing, tennis - burns calories. The more intense the exercise, the more calories the body will burn. The optimal duration of a cardio workout is about 20-30 minutes and should be performed 3-4 times a week in order for the results to be effective. For cardio training to be even more effective, you can opt for "intervals", which involve alternating high intensity exercises with lower intensity exercises. For example, run intensively (outside or on the treadmill) for 1 minute and then walk for 2 minutes, repeating this cycle for 15 -20 minutes.

It helps in the development of muscles, which will lead to the acceleration of metabolism and the elimination of excess fat. The more developed the muscles, the more calories are burned. Because muscles use more calories than fat, toning (strengthening) muscles supports faster burning of calories, even in breaks between workouts. Twice a week each large muscle group in the arms, back, abdomen, buttocks and thighs will be worked. Thus, the alternation of cardio training with weight training helps to significantly accelerate metabolism and more so, the heart, bones and even mood will benefit from the results of the two types of workouts.

Drinking water helps metabolism. When we drink water, the body goes through thermogenesis (body heating) to process the fluid and heat it to body temperature, a process similar to the metabolism of food. Using energy to create heat requires burning calories. Proper hydration also helps when exercising because water is easily lost through sweating.

To stimulate metabolism, we can add more protein to the diet. As we age we need more protein to compensate for muscle loss, maintain bone health and other body functions. Also whole grains, fruits, vegetables and fiber are more nutritionally valuable, which is very important because over time the body becomes less efficient in absorbing nutrients. Nutrient-rich foods, such as those listed above, keep the body fed longer. Lower quantity but more frequent meals can avoid a decrease in metabolism. When we eat small, balanced portions or a healthy snack between meals, the metabolism can remain constant. Protein should be part of every meal. But if we skip meals or snack on something in a hurry does not help the metabolism at all.

Sleep is important for health in general, including metabolism. A good night's sleep helps the body burn more calories and use nutrients more efficiently. Lack of sleep can lead to hormonal changes, which cause increased appetite.

Stress stimulates the secretion of a hormone called cortisol, which in the short term provides a boost to energy. But in the long run, stress causes the body to continue to secrete cortisol and a high level of cortisol has several implications, including the difficult management of insulin, which slows down the metabolism and even leads to weight gain.