The afterburn effect: How it burns calories after you work out | Fox News

The afterburn effect: How it burns calories after you work out | Fox News

The Afterburn Effect: How It Burns Calories After You Work Out | Fox News

The Afterburn Effect: How It Burns Calories After You Work Out | Fox News

( AP Photo/ Sang Tan, File)

Weve all heard a trainer or group teacher talk about how the workout were doing will keep us burning calories for days after were done. Voices like a weight-loss dream come true. But how legit is this mythical afterburn impact? We talked to the experts to drill down whats going on inside our bodies and how to get the most out of each and every workout.

What exactly does afterburn entail ?

The afterburn effect is formally called EPOC, meaning excess post-exercise oxygen consumption, Cris Dobrosielski C.S.C.S ., C.P.T ., spokesperson for the American Council on Exercise( ACE) and founder of Monumental Results, tells SELF. After working out at a high intensity, your body needs to take in oxygen at a higher rate than it did pre-exercise so it can cool down, repair itself, and return to its resting state.

This necessitates the body and metabolism to work at a higher rate, so it continues to burn calories, Dobrosielski explained. The exact amount will differ for each person, but research from ACE notes that EPOC can increase calorie burn by six to 15 percent.

Related: The 10 Best Stretches For Better Flexibility

What workouts boost afterburn the most ?

High-intensity resistance training or high-intensity interval training( HIIT) are the most effective for upping caloric burn post-workout.

Fundamentally, the most effective moves are multi-joint compound exercises, Dobrosielski said.

More from SELF: How Much Protein Do You Genuinely Need ?

So rather than doing just a bicep curl, do a squatting plus a curl, constructing it a compound exercise. Burpees, squats with a lateral create, and jump lunges or jump squattings are all good examples of dynamic, compound moves. What constructs these moves effective is the level of exertion they require( spoiler: a lot ). If youre healthy, work up regularly, and arent injured, a general gauge is you need to be somewhere between level eight and 10 on a perceived exertion scale, Dobrosielski says. That means reaching that phase where you dont think you can even bang out one more rep youre so spent.

Related : This Female Scene Before And After A Panic Attack Show That Mental Illness Can Affect Anyone

Doing high-intensity cardio intervals( like these fat-burning stationary bike workouts) can also create EPOC similarly to high-intensity resistance training.

There are a lot of people that have the misconception that HIIT means you have to do burpees and squat jumps and high-impact moves, but theres a lot of research on the benefits of HIIT with cycling and operate or even on the elliptical, Heather Milton, M.S ., exercise physiologist at NYU Langones Sports Performance Center, told SELF.

More from SELF: 8 Hip Stretches Your Body Really Needs

She recommends focusing on your heart rate to measure exertion. If youre working at 80 percentage or more of your maximum heart rate, you know youre working close to[ your restriction] and are maximizing the afterburn effect.

Related : 6 Stretches To Alleviate A Tight, Sore Neck How long does afterburn last ?

Your body can continue burning calories at this increased rate anywhere from a few hours to well beyond 24 hours after exert, depending on the person, Dobrosielski said.

It can even be 48 hours, which is why we recommend people dont do these kinds of workouts back to back, and that you take 48 hours between workouts to make sure the body has time to mend, he added. That doesnt mean you cant work out in between HIIT daysactive recovery workouts, like jogging and swimming, are ideal. There are a number of restorative properties to that and it allows a nice cross-section of training.

Pushing yourself through too many high-intensity workouts without adequate time to mend in between can lead to overtraining and burnout, which can actually lessen your performance. Stick to two or three days a week, with less intense endurance work in between, to keep your metabolism revving full-speed-ahead all week long.

Read more: www.foxnews.com

The Afterburn Effect: How It Burns Calories After You Work Out | Fox News
The Afterburn Effect: How It Burns Calories After You Work Out | Fox News
The Afterburn Effect: How It Burns Calories After You Work Out | Fox News
The Afterburn Effect: How It Burns Calories After You Work Out | Fox News
The Afterburn Effect: How It Burns Calories After You Work Out | Fox News

The Afterburn Effect: How It Burns Calories After You Work Out | Fox News

The Afterburn Effect: How It Burns Calories After You Work Out | Fox News

Leave a Reply

Your email address will not be published. Required fields are marked *