By Andrew Ames, Kinesiologist and CPT.
Some of the most popular trainers today are talking about “Afterburn.” Calories that you continue to burn, after a strenuous workout with “hardcore” exercises, above your resting state, allowing your fat-burning system to continue igniting for total shredding and toning. They will tell you can accelerate the way you burn fat after a workout, and It will sound like a great way to look and feel like a champion. It’s rare, though, to find scientific evidence proving this post-workout “Afterburn Method” ignites fat-loss faster. I like to call this EPOC. Excess Post-Exercise Oxygen Consumption. Say Again? The idea of how much oxygen you consume, above your resting state, and how much your body utilizes it to return back to normal (A.K.A. homeostasis).
From men & women, to trained & untrained warriors, each of us are different, so there are many variations, from person-to-person, in response to EPOC. Yes, any additional calories burned following your workout can add up overtime and could potentially add to your long-term weight loss, ripped, or toned goal, so here are types of workouts to max out your EPOC. Which one will work best for you?
- 30-60 minutes of Aerobic/Continuous/Tempo Training, at a high-intensity level (70-85%). (Smith & McNaughton, 1993).
- 60-80 minutes of Long-Slow Distance Training, at a moderate-intensity level (60-70%). (Withers et al., 1991).
- 15-20 minutes of 2-4 set Split Training (separated by 5 minutes or up to 6 hours), at a high-intensity level (70-85%). Kaminsky et al., 1990).
- 30-60 minutes of Continuous Interval Training. Alternate 3 minutes of low-intensity workouts (30-40%) and 3 minutes of high-intensity workouts (80-90%). (Kaminsky & Whaley, 1993)
- 15-20 minutes of 1 Rep Max Interval Training (105-110%) for 1 minute, with 2-5 minute rest periods. (Laforgia et al., 1997).
- Heavy Resistance Training: 2-4 sets, 8-10 exercises, 3-8 reps, 80-90% intensity of 1RM, 2-3 minute rest. (Elliot et al., 1992).
- Circuit Resistance Training: 2-3 sets, 6-10 exercises, 10-12 reps at 50% of your 1 Rep Max, then rest 30 seconds. (Murphy & Schwarzkopf, 1992)
Vella C.A., and Kravitz, L. Exercise After-Burn: Research Update. University of New Mexico. Web. Nov. 2004. http://www.unm.edu/~lkravitz/Article%20folder/epocarticle.html
JULY 2014. Copyright. All Rights Reserved.