In the world of fitness and health, Metabolic age is gaining popularity as an indicator key to overall well-being, going beyond traditional metrics such as the index of body mass index (BMI).
But what does it really mean?
Metabolic age does not simply reflect the number of years you have lived, but how effectively your body functions in relation to your chronological age.
Let's find out how factors such as diet, exercise and lifestyle affect this essential variable and, above all, how we can improve our metabolic age.
Index
What is Metabolic Age?
Metabolic age is a measure of the efficiency of the metabolism, that is, how much the body is capable of convert food into energy and manage vital functions.
It is based on the basal metabolic rate (BMR), which represents the number of calories the body uses at rest to maintain basic functions, such as breathing and blood circulation.
For example, a 30-year-old who leads a sedentary lifestyle, has poor eating habits, and has a high percentage of body fat may have a higher metabolic age, similar to that of a XNUMX-year-old.
Conversely, a person of the same age who regularly practices CrossFit®, maintains a balanced diet, and has a healthy body composition, might boast a metabolic age of 25.
How to calculate it?
Although the cmetabolic age alcohol is not simple Like looking at a calendar, there are useful tools to estimate it.
Le bioelectrical impedance scales, for example, offer an assessment of body composition, measuring the amount of lean mass and fat mass.
This data, along with your BMR, is compared to averages for your age group to determine your metabolic age.
While tools like online calculators can provide a quick estimate, Advanced scales are more precise, providing detailed information on muscle, fat and water body, elements that directly influence your metabolism.
Factors That Influence Metabolic Age
Body Composition: Fat vs. Muscle
Il relationship between fat mass and lean mass is crucialMuscle burns more calories than fat even at rest, so a more muscular body will have a better metabolic age.
Workouts of force and weight lifting, such as that practiced in CrossFit®, are essential for building muscle mass and lowering metabolic age.
Basal Metabolic Rate (BMR)
The BMR represents the resting body calorie consumption. Increasing your BMR, through increased muscle mass and regular exercise, can reduce your metabolic age.
The higher your BMR is compared to the average for your age group, the lower your metabolic age will be.
Lifestyle
Regular physical activity, especially high intensity workouts like CrossFit®, is one of the most effective ways to reduce metabolic age.
Sleep and stress management also play an important role: lack of sleep can slow down your metabolism, while chronic stress can negatively affect it.
Diet
Your diet can speed up or slow down your metabolism. Diets rich in protein and healthy fats tend to improve metabolism, while a diet rich in sugars and carbohydrates refined can have the opposite effect.
Nutritional balance is essential to maintain an active metabolism and improve metabolic age.
Chronological Age and Weight
L'aging leads to a natural decline in metabolism, but with proper nutrition and regular physical activity, it is possible to slow down this process.
Body weight also affects BMR: excess weight can lower your metabolic rate, but losing weight, especially body fat, can improve your metabolic age.
Conclusion
Metabolic age is a valuable indicator of health status overall, well beyond the simple number of years lived.
Intense workouts like CrossFit®, a balanced diet, and a healthy lifestyle can help reduce your metabolic age, allowing you to be biologically younger than your actual age.
