How To Achieve the ‘Afterburn Effect’ Post-Workout | XpertsReviews.com

Did you know that after an intense workout, your muscle cells continue to work hard to burn fat? This magical process is known as the “afterburn effect.” Your metabolism revs up and accelerates weight loss during this post-workout rest period. Pretty cool, right? We’re here to tell you how to harness the afterburn effect and supercharge your weight loss efforts.

The current scientific term for afterburn is excess post-exercise oxygen consumption (EPOC). “After an intense workout, the body continues to expend energy at higher rates as it returns to its base resting state,” explains Sydney Yeomans, NASM-CPT and fitness director for BODY20.

Yeomans compares EPOC to the engine of a car. After the car has traveled a long distance, its engine remains hot for some time. “In the context of human metabolism, think of muscle as the “fat-burning engine.” Just like an engine takes time to cool down after a ride, your metabolism and muscles need time to return to pre-exercise levels,” says Yeomans. Therefore, after your workout, it is a very productive to burn calories you absolutely want to enjoy.

Since you’re putting effort into working out anyway, let’s discuss how you can maximize your calorie burn through the afterburn effect.

Here’s how to calculate your heart rate to burn fat

How to use the afterburn effect to accelerate weight loss?

The best way to reap the benefits of the afterburn effect is to focus on increasing the intensity of your workouts more than its duration. A good example is high-intensity interval training (HIIT), which involves short bursts of intense exercise combined with lower-intensity recovery exercises or rest periods. Research indicates that HIIT can lead to weight loss And significantly reduce abdominal fat.

After your HIIT workout, your body will need more oxygen, which is when the afterburn effect kicks into high gear. Now back to the car engine comparison.

This is the ideal heart rate zone if you want to burn fat

Yeomans tells us: “[If] if one traveled a short distance at high speed, the engine would heat up more quickly and take longer to cool than if one traveled a longer distance at a slower pace. This analogy [also] this goes for our metabolic “engine,” explaining why HIIT, with its high-intensity bursts, often results in prolonged EPOC. »

Another great way to harness the afterburn effect is to engage in a regular strength training routine. This involves working with your body weight, resistance bands, or weights like dumbbells or kettlebells. Research shows that strength or resistance training is beneficial for develop and maintain muscle masswhich in turn helps increase your resting metabolic rate even after training is over.

Although HIIT or strength training gives you the most bang for your buck, if walking is more your speed, consider picking up the pace and doing some light jogging or brisk walking.

Alexa Mellardo