The afterburn effect is a strange period in which the body continues to burn calories at high speed after intense exercise. The contents are introduced from Australian Women’s Health.
Many trainers argue that this is the key to dieting. Nevertheless, the majority of scientists become muddy. There is also increasing scientific evidence that suggests that the afterburning effect of fat burning is not really high.
The scientific term for the afterburn effect, characterized by increased oxygen consumption after intense exercise, is “excess oxygen consumption after exercise (EPOC)”. This oxygen is used to replenish the body’s fuel, regulate hormone balance, return blood oxygen levels to normal, and repair muscle and connective tissue. This oxygen is also useful for recovering the body after training and for adapting the body to training.
Such recovery work requires energy (calories). And the harder you exercise, the higher your EPOC and total calorie consumption. For this reason, hard HIIT and muscle training tend to burn more calories than moderate exercises (such as steady-state running and cycling), resulting in higher EPOC. So far, it has been said that “hundreds of kilos” of calories are burned extra thanks to EPOC. However, recent research results show that it is actually “slight”.
But it ’s still too early to be disappointed. A single exercise EPOC is not a big deal, but in the long run, it can lead to significant weight loss. Yes, dust and piles can be a mountain, so you should make the most of EPOC, regardless of the type of training or workout.
If you want to lose weight a little faster, increase your workout intensity. In the case of muscle training, if you continue one event to the limit, try to reduce the weight without a break and try again to the limit, or incorporate circuit training. Shorten the break time between sets or exercises and focus on compound (use multiple joints) exercises rather than isolation (use one joint) exercises.
If you have a lot of steady-state aerobic exercise, try HIIT instead 2-3 times a week. You can add HIIT to your usual menu. In short, it’s important to “burn your body” during your workout so that you get the best afterburning effect after your workout.