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What if we You said you could burn calories while sitting on your couch? Well, you can!
What is the effect of subsequent burning?
First, what is the effect of afterburn in general? The effect of subsequent combustion is simply an additional energy expenditure that occurs afterwards training. This means that if you train strategically, you can burn even more calories once you have completed your workout., like running.
How it works: The impact on runners
The technical term is “excessive post-workout oxygen consumption” or EPOC, which gives you a hint of what’s going on. After running, your body needs to tick a few things to recover and return to rest:
✔ filling in ATP, creatine and oxygen reserves
✔ removal of lactic acid
✔repair of muscles and much more
Important:
All of these processes require oxygen, which is why oxygen consumption increases after exercise. This requires extra energy; therefore, extra calories will be burned on those you have already burned during your workout.
Training intensity is key
IN training the intensity is critical when it comes to EPOC:
- HIIT training is the best way to take advantage of the effect of subsequent burning.
- In addition, tempo, fartlexes and interval training are excellent ways to create the effect of subsequent burns.
HIIT-style exercises are performed especially for runners regularly (1-3 times a week, depending on the level of your fitness) makes you faster and stronger. Of course, stable running also burns calories, but the effect of subsequent burning when running is not as significant as it would be after HIIT or interval training, for example. Also, it it should be mentioned that the consumption of suitable fuel before training (i.e. protein shake with banana) will help you last longer and give your best during intense exercise.
How about strength training?
We recommend a well-balanced a combination of running and strength training for the best training results.
You can perform HIIT and interval training with body weight exercises such as lunges, tilts or push-ups and reap the benefits of EPOC also. However, the increase in muscle tissue and the decrease in adipose tissue accompany it regular strength training deserve more attention. Increase your muscle mass will boost your metabolism and improve your BMR (the number of calories your body burns at rest).
Good to know:
The more muscle mass you have, the more calories you will burn. Why? Because muscle mass is metabolically active. This means that you burn more calories at rest than body fat.
Conclusion: Ongoing effect of subsequent combustion – how significant is it?
So, Is the effect of subsequent burning a remarkable phenomenon? Yes. But the reality is that calories burned during exercise are the most important factor in fat loss and are always higher than calories burned after exercise. Of course, the exact number of calories burned will vary from person to person, but American Exercise Council (ACE) study notes that EPOC can increase calorie burning by 6-15%.
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