Recognizing the afterburn effect, when the body burns calories after exercise

After exercising, there is the term effect afterburn . This term is quite common for most people. However, you need to know it in order to understand and maximize the effect of this one. The reason is, understand afterburn very useful, especially for those who are focused on losing weight. For more details, here are the reviews.

What is an effect afterburn after exercising?

Simply put, afterburn are the calories that continue to be burned after you stop exercising. The reason is, the body does not only burn calories when you are exercising, even afterwards. The way this is done by the body is not without purpose.

When you exercise, your body burns a lot of calories. So, so you don't get "shocked" because you suddenly stop, your body will continue to burn calories after you finish exercising. Residual burning is also used to cool back body temperature and cope with hormonal changes after exercise.

In scientific terms, afterburn effect also called excess post-exercise oxygen consumption (EPOC). Simply put, EPOC is the amount of oxygen needed to restore the body to a resting state. When you rest after exercising, your body will go through several phases, namely:

• Restores oxygen levels
• Removes lactic acid
• Repair muscles and restore levels of ATP (the molecule that provides energy to the body for activities such as exercise)

Quoted from Healthline, research shows that the highest EPOC levels appear after exercise. This condition will continue for quite a long period of time, which is around 38 hours.

Research also points to the fact that the more intense the exercise, the more calories burned afterwards to return the body to a resting state. However, it is difficult to estimate the exact number of calories that result from the afterburn because everyone reacts differently to high-intensity exercise. This is influenced by factors of fitness, gender, age, duration and intensity of exercise.

The type of exercise that maximizes the effect afterburn

High intensity interval training (HIIT) is a sport that can stimulate a higher EPOC because you use more oxygen in the process. Therefore, it takes a large amount of oxygen to be replaced after exercising.

You can do any kind of intensity exercise according to your wishes and abilities. Do this exercise for 25 minutes so that the calorie burn after exercise can be maximized. Here are the types of high-intensity exercise you can do along with the guidelines:

Cycling

Cycling is a sport that trains the body's immune system and the heart and blood vessels. This sport can have an effect afterburn which is quite high if done with the interval technique with the following rules:

1. Minutes 0-10: Warm up on flat roads, increase speed slowly.
2. 10-12 minutes: Try cycling while lifting your butt from the seat in a half-standing position.
3. 12-14 minutes: Sit back and ride with ease.
4. 14-18 minutes: While sitting, pedal at high speed every 30 seconds.
5. 18-19 minutes: Restore speed to normal.
6. Minutes 20-23: Increase the speed, pedal the bicycle for 30 seconds standing and 30 seconds of sitting alternately.
7. 23-25 ​​minutes: Pedal quickly for 30 seconds while sitting and leave for 30 seconds without pedaling.
8. 25-30 minutes: Cool down, pedal with ease.

Sprint interval

Sprint intervals have been shown to burn very high body fat. In addition, this type of exercise also helps increase muscle strength and endurance of the heart and blood vessels. Sprints are also an effective way to trigger an effect afterburn maximally after exercising. To do this, follow these steps:

1. Start by jogging for 5 minutes.
2. Run at high speed for 30 seconds.
3. Recover by jogging slowly or walking for 60-90 seconds.
4. Repeat steps 1-3 for the next 20 minutes.

With HIIT training, your body will burn more calories, both during and after exercise. However, because this exercise is very tough, do it only 1-2 times per week.

x