You’ve probably heard that working out at 75% to 85% of your maximum heart rate, or doing High Intensity Interval Training (HIIT) produces an afterburn effect, which means your body continues to burn extra calories at an elevated rate for 24 hours after the completion of your workout. Sure that’s sounds amazing, but is it too good to be true? The Science of Afterburn There is a scientific term for afterburn: excess post-exercise oxygen consumption (EPEOC). This refers to the oxygen that your body needs to restore after a heart-pounding workout. So Afterburn Is Indeed Real While you exercise your body needs fuel to keep your muscles firing, and this requires oxygen to transport the fuel into the muscles. This causes your metabolism to rev up to an elevated state during and after exercise. Intense Exercise = Intense Afterburn Studies show that there is a direct correlation between the intensity of your workout and the amount of calories burned during the afterburn period. In order to get the most afterburn bang for your buck, you must push yourself to 75-85% of your max heart rate during your workout. The more intense your workout, the more bonus calories you will burn in the hours afterwards. Intense and vigorous exercise keeps your body burning calories hours after the workout is through. And this is not the only benefit to HIIT workouts – there’s also the bonus of increased muscle tone, fat loss and an increase in your aerobic capacity. Keep this in mind the next time that you push yourself through a workout. Remember that intensity pays off, and an HIIT workout has more proven benefits than a steady state cardio workout. I’d love for you to experience one of my intense, safe, fat-burning workouts! Call or email me now to get started.
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Then use all of your muscles. To amp up your afterburn, avoid single joint movements that isolate body parts and instead focus on compound, full body movements. Exercises like squat/presses, walking lunges and kettlebell swings work multiple joints and muscles and increase the intensity of your workout, and likewise the intensity of your afterburn effect and the number of calories that you burn.
Marc Ouellette is a Certified In-Home Personal Trainer, Certified Specialist in Fitness Nutrition and Owner of Personal Training Alliance.
I help busy men and women with weight loss, fat loss, muscle toning, speeding up your metabolism and getting you to become more energetic and confident.
I’m offering you a Free In-Home Fitness and Nutrition Consultation to see if we can work together so I can help you reach all your health and fitness goals.
Serving Fairfield County and New Haven County and I Bring The Workout Right To You!"
Contact me here at, info@personaltrainingalliance.com for more information about my services.
To your health, Marc