Losing weight on the couch? But of course! This way, your body not only burns calories during workouts but also up to 36 hours later
Imagine yourself lying on the sofa, watching a series, and your body burns while calories like crazy!
For people who want to lose weight or at least not gain weight, it sounds like a dream, right? It does not have to stay that way.
The only thing you have to do is put in a heavy workout session before the couch session.
Then you benefit from the afterburn effect. As you work your way to your absolute limit, the combination of increased heart rate, prolonged calorie burning, and intense interval training will keep you burning energy, even if you’re feeling lazy. How can this be? We explain to you.
Definition: What does afterburning effect mean?
The length and intensity of your workout will not only affect how much energy your body consumes during exercise but also how much it burns. The afterburn effect – “excess post-exercise oxygen consumption”, EPOC for short, ensures increased metabolic activity that keeps your combustion engine running after a very intense workout session.
Ultimately, your body is paying off debts on the sofa that it has made while exercising. This is how it works: The effort during the workout increases the need for oxygen in your muscles to generate the necessary energy.
The body needs more oxygen during an intense workout than breathing provides.
Due to the resulting delay, there is an oxygen deficit in the body – debts, so to speak. This “oxygen debt” has to be repaid at a later stage when your body is in a resting state again, and the “repayment” of oxygen debt and normal body regulation costs the body energy after exercise. Her metabolism, which has worked at full speed during the training session, is therefore not immediately after in a resting phase. He also burns calories afterward.
This complete process is called afterburning effect.
What happens during the afterburning effect?
Right after your last repetition, Phase One begins: For about an hour your body is now looking for energy reserves. These are essential so that the recovery can be heralded after the stressful strain. But as your reserves are exhausted, additional calories are burned to regulate your respiration and metabolism.
The second phase focuses on muscle regeneration. To nourish tired tired muscles after a workout, you need a variety of proteins that help rebuild muscle cells. Your body needs a lot of energy to deliver these proteins, so more calories are burned.
The result of your high-intensity training also plays a crucial role in phase three: your muscles are still slightly under tension, muscle soreness is spreading. So that the regeneration continues to run at full speed, the energy requirement remains elevated even in this phase – more calories are on the collar.
How long does an afterburning effect go?
The peak is reached in the first hour immediately after training. The longer the training lasts, the weaker the effect becomes. It also states that after training in the intensive area by the EPOC, the total number of calories burned can be increased by 6 to 15 percent.
How long the afterburning ultimately holds is still a matter of debate among researchers. Some say that you can expect an afterburning effect of up to 36 hours.
In addition, the type of training has an influence: Whoever wants to achieve the maximum afterburning effect and wants to lose weight effectively cannot avoid a high-intensity strength training. Intensive interval units double the effect, in contrast to the more even jogging. It could also be found up to 3 times higher afterburning effect than in endurance training with a constant load intensity.
How many calories do I burn during the afterburning effect?
What does it mean if you burn 15 percent of the calories that were already burned during training? For example, if you have consumed 500 calories in exercise, you would be given another 75 calories, so you burn almost 2 kilos more body fat per week at 3 units per week.
“Yeah, for such a big effect you should use short, intense and build anaerobic workouts with less intense rest periods – such as sprints – the best result is intense strength-training with maximum muscle fatigue, that is, 84 percent of your maximum heart rate, so you can get up to 30 percent more calories burned. And do not be surprised that you still sweat hours after training, your body needs to cool down
Regenerate properly after afterburning
Important for good training effects but is also sufficient recovery. The intensive workouts should be supplemented with longer, less intense workouts and days off so that your body can take a break. You do not want to overstrain yourself. Warning signs: cramps, unusual tiredness or greater susceptibility to infections.
The afterburn effect is the bonus program of your body. So if you really accelerate during training, you will be rewarded twice. It feels great to sit on the sofa and know that your body is just burning extra calories. Alright? Well, then: burn, baby, burn!