All you have to do is look at most of the research that is available today and you will see that all sorts of activities, from sleeping to brushing your teeth, will require energy. However, vigorous exercise is what will be most effective when you want to burn a great deal of calories. The harder that you are working, the more calories you will be burning. This calorie burn can go on well after you are done exercising.
What You Should Know
The afterburn effect is what is known as EPOC, or excess post exercise consumption. There are a lot of studies that show that there is a connection between the calories that are burned post exercise and the intensity of the activity itself. The more intense your exercise is, the more your body will consume oxygen when you are done.
For example, a study had participants cycling in a vigorous manner for 45 minutes, burning about 190 more calories in the following 14 hours post exercise than they did on days that they didn’t even work out. Another study shows people who have metabolic syndrome also showed positive effects. This means that this kind of training can be very useful when it comes to battling a variety of health issues including diabetes and obesity.
The afterburn has been shown to increase a great deal along with the duration. The longer and more intense of a workout you have, the more calories burn. Shorter, high intensity workouts may also be best for some people. You put a lot of effort into short bursts of exercise, followed by a short period of rest to help trigger the afterburn. It is all a matter of finding the right balance for your body and how your metabolism works to burn calories with the type of workout that you take on. You boost your heart rate, work hard and you are able to increase the overall performance of your workout.
There is other good news that you never have to stick to a traditional cardio routine in order to get the EPOC effect. A number of studies have gone further to show that weight training using various equipment types can help to elevate EPOC and make it so that you are going to have a much more effective workout.
Even if you are new to this type of training and intensity, you can try out a ratio of 1:2 work to rest. For about 60 seconds of intense working out, you can take two minutes to rest. Or, you can try a five minute warming up period, 60 seconds of intense running, two minutes of recovery, and so on. There are a number of ways that you can move around the movement and timing so that you end up with a good ratio over a 30 minute span.
If you are someone who likes to have a snack or meal that is sort of a cheat, it is going to be best to have it right after a tough workout. This way, you are able to give your muscles glycogen with a starchy or sugary treat and you are burning off the calories with the after burn process.
The more fit you get, the more efficient you will be at getting back into resting metabolism. This will mean that you will feel less of the EPOC influence. Highly trained athletes may not be able to reap the same benefits of after burn that someone who is overweight might be.
You are going to find that vigorous exercise is going to help you to burn calories for quite some time after your workout is done. There are a lot of benefits from this training course and you may find that you can lose weight quicker, build up muscle a lot faster and get a whole lot more out of each workout.
from NUTRITIONCLUB http://nutritionclub.ca/keeping-burning-calories-after-your-workout-is-over/
from Nutrition Club Canada https://nutritionclubca.wordpress.com/2016/01/20/keep-burning-calories-after-your-workout-is-over/
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