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How to Burn More Calories after Exercise

How to Burn More Calories after Exercise

After you stop exercising, the body needs time to restore the substrates lost during exercise back to normal and this requires energy. Originally suggested by physiology researcher, Archibald Hill in 1922, “oxygen debt,” (re-named EPOC) requires that the body continues to burn burning calories at an increased rate following exercise. This excess oxygen is what we refer to as EPOC or Excess Post-Exercise Oxygen Consumption. Excess post-exercise oxygen consumption is a measurably increased rate of oxygen intake following strenuous activity intended to replenish what the body burned during exercise. The body needs extra oxygen in order to replenish fuel stores, repair tissues, and increase anabolism.

burn more calories after exercise, Infinite_labs

EPOC is accompanied by an elevated consumption of fuel. In response to exercise, fat stores are broken down and free fatty acids (FFA) are released into the blood stream. This good news for the dieter trying to lose weight as it means your metabolism is still running higher than it was before exercise. Its known as the “afterburn” effect, its much like touching your engine after its been running, its still hot. This amount of excess oxygen is used by the body to help it recover after a bout of strenuous physical activity. There are two things that affect EPOC: The duration and intensity of the exercise performed determines how long this recovery period will last. Light to moderate activity causes a very mild stimulus to the body and thus requires a short and typically unnoticeable recovery period. On the other hand, high-intensity exercise can result in recovery periods that can last hours. It’s very simple. By incorporating some high-intensity workouts in your weekly routine, you will not only burn more calories during the workout, but you will burn additional calories during the recovery period.

How to Burn the Most Calories During Your Workout

burn more calories after exercise, Infinite_labs
At the end of the study, the combined magnitude of the EPOC from the two intermittent bouts was significantly greater than that of the continuous cycling and running. The exercise modality had a significant effect on net EPOC, where running elicited a higher net EPOC than cycling.

Its been well established that intense resistance exercise burns more calories than a bout of endurance exercise. Researchers at Oregon Health Sciences University investigated the difference in EPOC between aerobic cycling, circuit resistance training and heavy resistance training and reported that heavy resistance training yielded the most significant EPOC results. A similar study took place at Colorado State University. The research team compared a strength-training workout with a 60-minute aerobic session. Lead author CA Gillette reported that resistance training elicited a significantly greater EPOC response than the cardio workout. In order to get the greatest benefits from EPOC, your exercise intensity must be high. A study performed at the Virginia Commonwealth University, whose results indicate that a workout performed for two sets of eight repetitions at a heavier weight yields greater EPOC benefits than the same exercises performed for 15 repetitions at a lighter weight.

A new study was released this week which suggests that EPOC can be elevated by splitting your workout into two parts for greater benefits. Researchers had ten healthy men, aged 23-34yr, performed 4 bouts of exercise after measuring maximal oxygen consumption after a running and cycling test. The workout groups were:

– Running 1 session to burn 400 calories
-Cycling 1 session to burn 400 calories
-Running 2 sessions per day (i.e. 200 calories each session) to burn 400 calories

-Cycling 2 sessions per day (i.e. 200 calories each session) to burn 400 calories.

All sessions were performed at 75% of the running and cycling oxygen uptake reserve. Exercise bouts were separated by 72h and performed in a randomized, counter-balanced order. The VO2 was monitored for 60-min postexercise and for 60-min during a control non-exercise day.At the end of the study, the combined magnitude of the EPOC from the two intermittent bouts was significantly greater than that of the continuous cycling and running. The exercise modality had a significant effect on net EPOC, where running elicited a higher net EPOC than cycling. Intermittent exercise increased the EPOC compared to a continuous exercise bout of equivalent energy expenditure. Furthermore, the magnitude of EPOC was influenced by exercise modality, with the greatest EPOC occurring with isocaloric exercise involving larger muscle mass (i.e., treadmill running vs. cycling). So in sum, if you want maximal fat burning after exercise, try breaking up your workout into 2 sessions instead of 1 longer session and use exercises such as running which require more muscle activated during exercise.

Cunha FA, Midgley AW, McNaughton LR, Farinatti PT. Effect of continuous and intermittent bouts of isocaloric cycling and running exercise on excess postexercise oxygen consumption. J Sci Med Sport. 2015 Feb 23. pii: S1440-2440(15)00048-1.

Strength training for weight loss – A/Prof Nigel Hope

http://www.nigelhope.com.au/ Mon, 16 Mar 2015 21:20:27 -0700

High-intensity training, like high-rep strength training, leads to “excess post-exercise consumption” (EPOC). Originally suggested by physiology researcher, Archibald Hill in 1922, “oxygen debt,” (re-named EPOC) requires that the body …

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