Can you “boost” your metabolism by exercising more? Well, it’s complicated. Diving deep into surprising truths about how the body conserves and expends energy in the form of calories, Dr. Jen Gunter reveals what your metabolism actually does, the role of exercise — and other things weight loss culture doesn’t want you to know.
もっと運動することで代謝を「高める」ことができますか?うーん、複雑ですね。ジェン・ガンター博士は、体がカロリーの形でエネルギーをどのように保存し、消費するかについての驚くべき真実を深く掘り下げ、代謝が実際に何をしているのか、運動の役割、そして減量文化があなたに知られたくないその他のことを明らかにします。
| タイトル | Can Exercise Actually “Boost” Your Metabolism? |
| アップロード | 2022年10月12日 |
| キャスト | ジェン・ガンター |
運動は実際に代謝を「促進」できるのでしょうか?(Can Exercise Actually “Boost” Your Metabolism?）の要約
代謝とは何か
代謝は、私たちの体内で起こるすべての化学反応の総称で、エネルギーの利用によって新しい細胞を作り、髪を育て、食物をエネルギーに変換します。日々のカロリー消費の大部分は基礎代謝率に依存しており、運動が占める割合は小さいです。
運動で代謝を促進できるか
運動を通じて代謝を大幅に速めることはできません。カロリー消費の大部分は基礎代謝率によるもので、運動によって日常的なエネルギー消費を劇的に増加させることは難しいです。
速い代謝 vs 遅い代謝
痩せている人が速い代謝を持ち、体の大きい人が遅い代謝を持つという一般的な誤解がありますが、実際には体の大きい人の方が速い代謝を持ち、より多くのカロリーを消費します。同じ体格の人の間でも代謝の違いはありますが、その差は約300カロリー程度です。
私たちの代謝速度の変化
代謝率は一生のうちに数回変化します。幼児期の代謝率は特に高く、60歳までは比較的安定し、その後再び変わります。カロリー消費量は体のサイズと年齢に依存しており、限られた範囲内でしか変化しません。
代謝システムの目的
私たちの代謝システムはエネルギーの管理を目的としており、体重を管理することではありません。代謝を促進しようとするマーケティング用語には注意が必要です。
文字起こし
We often hear that exercise can help with weight loss by speeding up or boosting our metabolism. So is it true? Can we use exercise to control our metabolism?
[Body Stuff with Dr. Jen Gunter]
**What is Metabolism**
To answer that question, we have to first dig deeper into what metabolism is. No surprise, metabolism is really complex, and scientists and researchers are still discovering many new things about it. Very simply, metabolism is the set of chemical reactions in every cell of our body that harnesses energy to keep us alive. So much of what happens in our bodies is metabolism, making new cells is metabolism, growing hair is metabolism, and converting food into energy is metabolism. The sum total energy of all the metabolic processes that occur throughout our body is measured in calories. And surprisingly, exercise is usually a small percentage of our daily calorie burn.
**Can Exercise Boost Your Metabolism**
Unless you’re a professional athlete, most of our calorie expenditure is accounted for by our basal metabolic rate. All the vital stuff we need to function, like having a heartbeat, growing hair, building cells and even blinking. That stuff takes up a big chunk of our energy. So can we hack this equation in some way? Can we use exercise to speed up our metabolism so we burn more energy? Can we burn even more calories? Not just doing burpees, but while we’re growing an eyelash, than before? The answer is no.
**Fast vs Slow Metabolism**
First of all, this is a misunderstanding of what fast versus slow metabolism really indicates. There’s no clear link between thinner people and fast metabolism, and the same goes for larger people and slow metabolism. In fact, if you look at the absolute numbers, people with larger bodies have faster metabolisms, meaning they burn more calories because larger bodies have more cells, which in turn are doing more to sustain the body. Now, differences in metabolism between people with similar body sizes do exist, but the difference between fast metabolism and slow metabolism can be about 300 calories. That’s like two apples and a banana. How fast our metabolism works is mostly genetic and related to body size, but there’s also age.
**How Fast Our Metabolism Works**
Our metabolic rate changes a few times over our lifespan. We start with the metabolic rate of an infant. Then there is a switch when we are toddlers, and then it’s pretty stable during adulthood to age 60, when it changes again. Researchers evaluated the Hadza, a group of people in Tanzania who live a traditional hunter gatherer lifestyle. And yet, when you control for body size and age, they burn a similar amount of calories a day as an average American adult. It seems that calories out is a pretty fixed number, and it appears that our bodies have limits. If we exercise harder, at first we may expend more energy, but over time, our metabolism will find ways to conserve.
Here’s what I’m getting at. The point of our metabolic system is to manage energy, not to manage weight. So if you read an article or hear a so-called expert inviting you to boost your metabolism, remember that’s just marketing speak rooted in a weight loss culture. And it just isn’t true.