What is mitochondria?

Basically, mitochondria are the energy factories of our body cells. They are responsible for producing the fuel needed for all of our bodily activities. These fuels are produced, using the food that we eat, as the raw materials. So naturally, the more of them, the better our body can metabolise fat.

Cells with high energy needs often contain more mitochondria, therefore, exercising will help increase this need for energy thus raising the numbers. However, not all kinds of exercise will work for raising the metabolism efficiently enough to lose weight quickly.

The best way to increase the number and size of the mitochondrial mass is to exercise at around 80% of maximum heart rate (MHR) for at least 15 minutes. The changes occur within the exercised muscle cells and may happen within a few weeks if the workout schedule of at least 3 times a week is adhered to. *A word of caution though that not all abled persons are able to exercise at 80% of MHR for 15min, some unfit ones may find this hard to maintain and passing out is a probable response. To give you a feel of what 80% of MHR is like, imagine sprinting up a flight of 50 steps at your best possible timing, to effectively increase the number and size of the mitochondrial mass, do that for 15min.... panting hard already??

It is thus vital to raise the HR gradually over the course of 2 weeks or more, NO ONE should be exercising at 80% of MHR within the first few workouts, it will only reduce the ability for cells to develop at later stages. It is recommended to start off at around 40% of MHR increase it by 10% at each workout as deem fit.

Some of the recommended activities to help raise the heart rate to 80% of maximum are swimming and rowing as both require the use of the major muscle groups (the limbs). This places a greater demand on energy production to raise calorie expenditure making it easier to reach a higher level of one’s target heart rate. Also the more muscles involved in the activity, the more mitochondria involved in the adaptation process. There are other good exercises that raise the heart rate however some, such as running, tend to be traumatic to joints like the knees, ankles and hips.

To calculate your MHR, check out the formula here.