Workout routines can be challenging but they are always worth the effort; especially if you can benefit from your training for hours afterwards. Short, intense workouts are very effective and are usually done by athletes such as sprinters and boxers who have to train in intervals with short recovery periods. After the workout has ended, your body will burn extra calories to get back to its resting state. This is also known as the afterburn effect.
It’s a well-known fact that in order to burn body fat you have to elevate your metabolic rate; but the key is to continue burning calories even after your workout has ended. In other words you want to use your stored carbohydrates as your primary energy source during your workouts and burn fat when you’re done. The only way to do this is to train intensely, ultimately raising your metabolic rate for that period of time. When you’re done with your workout, your body will use energy (calories) to return to its normal resting metabolic rate and it will tap into fat stores since you’ve already exhausted your carbohydrate stores. This afterburn effect is absolutely essential if you want to burn fat while preserving muscle.
Benefiting from EPOC
Post-exercise oxygen consumption (EPOC) refers to the process where your body uses extra oxygen in order to recover from an intensive exercise routine. This will cause your metabolism – and fat burning activity – to increase. To maximize the afterburn effect, you should combine full body superset and HIIT workouts that will also boost the release of testosterone, HGH and IGF-1. You’ll definitely feel the burn after each set of exercises while gasping for air, ultimately boosting your EPOC.
Interval training is one of the best ways to perform fast paced workouts with short recovery periods; this is especially beneficial for cardio sessions as they can be repeated for 20 to 30 minutes at a time. This means that you can burn fat and carbohydrates, as they will be used as fuel sources.
Your heart rate will take longer to recover from high-intensity workouts so you don’t necessarily have to do them every day. You can combine them with other workouts throughout the week, like plyometrics, weight lifting, or even yoga.
To achieve the greatest EPOC effect you should keep your workouts at 70% to 80% of your maximum heart rate. High-intensity training is one of the best ways to get your heart pumping – it’s the process of alternating between short, intense exercises with a few short recovery periods in between. As an alternative to cardio interval training you can also incorporate circuit training; this refers to moving from one exercise to the next with no rest in between. This will give you a similar effects and you will boost your heart rate and your fat burning ability.
When it comes to fitness training, EPOC is one of the best ways to achieve the afterburn effect and before you know it you will be on your way to a stronger physique while boosting your fat burning abilities.