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Metabolism: Life’s engine
Without metabolic processes life would not exist – they are an essential control mechanism providing the body with energy.
The term “metabolism” comes from the Greek for change and relates to the process of transformation occurring in the body. The nutrients contained in our diet are released into the mouth, stomach and intestines where they are broken down into individual components and then transported by the blood to the relevant target organs, where they are transformed, re-processed or absorbed. This complex interaction is controlled by hormones and enzymes and it serves to build up, maintain and clean substances in the body. Our metabolism is therefore a permanent flow of energy and substrate.
Mitochondria – miniature power stations
This process results in the creation of new cells, hormones and blood components. It also supplies the mitochondria responsible for energy production. These miniature power stations are found in every cell in the body – the more metabolically active a cell the more mitochondria it has. Between 1,000 and 2,000 of these minute energy plants can be found in each and every muscle cell. A trained muscle cell has twice as many mitochondria as an untrained one and can thus generate considerably more energy. Individual nutrients in our diet use the metabolic process in different ways: carbohydrates are converted into various monosaccharides (simple sugars); proteins are converted into amino acids and fats into smaller fat units.
Carbohydrate metabolism: “turbocharge” for the brain and muscles
Our digestive tract breaks down bread, pasta or muesli into glucose and the resultant monosaccharides are then delivered to the blood. They provide a quick supply of energy always available to cells and muscles and are particularly important for the brain.
Protein metabolism: the cell architect
Some 20 % of the human body consists of amino acids; they help to build and repair our body cells. Nine of the twenty amino acids are essential, i.e. the body cannot manufacture them itself and relies on our diet to provide them.
Fat metabolism: an inexhaustible energy store
Despite their bad reputation, fats are essential for bodily functions and with their high calorific value they are our greatest source of energy. Unfortunately they can be stored in almost unlimited amounts and the consumption of too many calories results in fat deposits that are dangerous to health.
What effect does Kieser Training have on ...
... your metabolism?
Strong muscles not only help us run faster, jump higher and lift heavier weights but as our largest metabolic organ they – along with the liver – play a key role in ensuring that our sugar and lipid metabolisms work correctly.
Basic metabolic rate – energy metabolism at rest
At rest, the body needs some 1,500 – 2,000 kilocalories per day, i.e. the amount required to maintain vital functions. This is known as our basic metabolic rate and muscles on their own account for 20 – 40 % of this figure. This daily energy consumption is closely related to the percentage of muscle in the body – the more muscle we have the higher the basic metabolic rate.
Energy consumption during strength training
Strength training has a direct effect on our calorie requirements. Studies have shown that 30 minutes of muscle training can increase calorie consumption in women by up to 200 kilocalories and in men by up to 300 kilocalories.
Energy consumption after training
In addition, there is the so-called after-burn effect. Even after we have finished training, metabolic activity remains higher and more energy is used. This is because the regenerative mechanisms occurring in the body also require energy. Studies have shown that the increase in consumption during the first 15 minutes after training is 14 kilocalories and up to 23 kilocalories in the first hour, i.e. the more intensive the training the greater the after-burn e ffect.
Reduction in blood fat levels and body fat
However, muscle training has a positive effect on more than just calorie consumption. It also aids fat metabolism: Scientific studies have level of HDL cholesterol beneficial HDL and reduces the LDL cholesterol detrimental LDL. It was also discovered that the calorie consumption resulting from a higher basic metabolic rate, training and after-burn reduces the percentage of body fat.
The bottom line
Strength training can even have a positive effect on those with a metabolic syndrome, i.e. where the metabolism is disturbed. This is because it has an effect on the dangerous vicious circle of obesity, high blood pressure, high cholesterol and high blood sugar levels. In addition to changes in diet and doing endurance training, muscle training can also reduce the risk of heart attacks, strokes and diabetes.
Doctor’s Tip
What to do about adult-onset diabetes …
Type 2 diabetes mellitus is frequently known as adult-onset diabetes. However, a more appropriate term would be “inactivity diabetes” because it has little to do with age. The major causes are poor diet and not using skeletal muscles enough to achieve muscle fatigue. This explains why the sugar metabolism of young adults and even children is increasingly out of kilter.
Dr. med. Martin Weiß
GP and Specialist in Chirotherapy
and Medical Strengthening Therapy
When we eat, the pancreas releases insulin. Insulin acts as a messenger and “unlocks” special receptors in muscle and other body cells, allowing them to absorb glucose. In this way energy is delivered to the mitochondria. For those predisposed to “adultonset diabetes”, the sensitivity of insulin receptors is reduced, whereby the level of this reduction is directly related to the level of muscle usage: The less demands we put on muscles, the more resistant cells become to the message relayed by insulin and so cells are less able to absorb glucose. Excess glucose in the blood is converted into fatty acids and deposited as fat in the body. The pancreas seeks to compensate this by producing more insulin. However, the oversupply of insulin slows down the catabolic process that breaks down fat deposits and also damages blood vessels. If blood sugar and insulin levels are too high, there is an increased risk of heart attack or stroke.
Although medication can increase insulin production in the pancreas or increase the sensitivity of muscle cells to insulin, the results are purely cosmetic in that it only deals with the symptoms – with uncertain effects for health.
As a doctor, my recommendation is that you be proactive: The best “medication” against diabetes – irrespective of age – is intensive strength training combined with sustained exercise and a healthy diet! This reduces blood sugar and insulin levels and so significantly reduces the risk of illness.
If you have any questions, please ask the doctor in your Kieser Training facility who will be pleased to advise.
