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CAN YOU FEEL IT: AFTERBURN

Burn Baby Burn


The afterburn effects is basically the increased quantity of calories burned after exercise. The human body's demand for oxygen increases with the intensity of your workout. During intense exercise, your body needs more oxygen than what breathing can provide. This gap between the demand for oxygen in the muscles, and the actual amount of oxygen delivered is called the "oxygen debt". In order to "pay off" the oxygen debt, restore balance and "cool off", the human body usually needs a few

hours. In that time, it consumes more than 10 liters of extra oxygen, thus burning more calories post–workout. You can continue to burn calories up to 72 hrs. hours, which means your body can burn extra calories for as long as three days after a workout!


COMBINE CARDIO & STRENGTH INTERVALS


When it comes to using your time efficiently and maintaining muscle and strength, high intensity interval training (HIIT) is a better solution than long cardio sessions. HIIT workouts combine short bursts of intense strength, resistance, and cardio exercise with periods of rest or recovery. Studies show a higher calorie burn during and after HIIT workouts than steady-state cardio, which help boost metabolism and maximize fat loss.


Like this article? Join our community for more information. Also, if you are a mom, join our free mom's workout group to get 2-3 HIIT workouts a week to get that AFTERBURN!


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Plyometrics

Dynamic jumping moves that increase your power. You'll exert a lot of effort during short intervals by explosively contracting and stretching your muscles. Plyometrics

aren't for beginners or for the injured. Their high-impact nature could cause injury or make one worse.

20 Box Jumps

20 Burpees

20 Jump Squats

30 Mountain Climbers

20 Frog Jumps

30 Plank Jacks

30 Lateral Skater Jumps

Repeat each exercise 3 rounds or more


Strength Circuit Training

Using compound movements, and/or super setting exercises, is shown to result in a larger EPOC effect. Specifically, heavy training loads and shorter recovery intervals between exercises places greater demand on your body to replace energy during exercise.


Try this workout. Pick a challenging weight and complete each exercise back- to-back with no rest. Rest two minutes after the circuit and repeat circuit three times:

15 Squats

15 Dumbbell Shoulder Presses

15 Deadlifts

15 Dumbbell Rows

20 Reverse Crunches

15 Push-Ups

20 Bicycle Crunches


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