Standard Metabolic Rate - Biochemistry - Aerobic Vs. Anaerobic Exercise

Aerobic Vs. Anaerobic Exercise

Studies published in 1992 and 1997 indicate that the level of aerobic fitness of an individual does not have any correlation with the level of resting metabolism. Both studies find that aerobic fitness levels do not improve the predictive power of fat free mass for resting metabolic rate.

Anaerobic exercise, such as weight lifting, builds additional muscle mass. Muscle contributes to the fat-free mass of an individual and therefore effective results from anaerobic exercise will increase BMR. However, the actual effect on BMR is controversial and difficult to enumerate. Various studies suggest that the resting metabolic rate of trained muscle is around 55kJ per kilogram, per day. Even a substantial increase in muscle mass, say 5 kg, would make only a minor impact on BMR.

Some studies suggest that a minimum of 20 to 25 minutes of cardiovascular training per day can temporarily increase the basal metabolic rate by around 10%, owing to an increase in the metabolism of the working muscles required for recovery as well as storage of glycogen and other fuel sources used by the body like ATP and Creatine.