The body’s natural ability to burn calories after successfully completing a workout is generally referred to as Excess post-exercise oxygen consumption (EPOC) or simply within the fitness industry as the popular afterburn effect. In basic terms, what EPOC means is that the metabolism rate of the human body will remain in an elevated state post the exercise workout allowing a continuation of the calorie burning process to effect a greater level of weight loss.
Scientific research as with most observations in today’s society has for some time provided fitness enthusiasts with a series of conflicting results and sometimes unfounded recommendations as to the afterburn effect and its relevance to weight loss. This uncertainty has led to a number of questions on the significance to the afterburn effect and its contribution to the weight loss in an individual.
Nonetheless in reference to the current data available to the health and fitness industry many professional athletes and trainers have based a number of training principles to maximize the amount of calories burnt after competing the workout or post-exercise.
Increasing the intensity of the workout by performing the training at a higher frequency is one of the most effective ways leading to a higher post-exercise calorie burn. Studies conducted according to this form of training have revealed post-exercise calorie expenditure at 190 kcal (the unit of calorie) 14 hours after performing the workout.
Most gym instructors as a primary rule have will make it a point of duty to set specific training zones of selective exercises to be performed at various intensities based in the maximum heart rate of the selected individual. This is typically done to ensure that the person training does not exceed their physical limitations by placing an excess amount of pressure on the heart, muscles and joints.
Two of the most effective methods of training shown to induce an afterburn effect and used by many of the professional athletes today are resistance and aerobic exercises. While some may contest that more calories are burn during the typical cardiovascular aerobic exercise others will attest to the effectiveness of resistance training in offering a higher afterburn. Basically as the good old saying still goes: “six of one an half a dozen of the other.” For an effective workout however many of the gym instructors in their workout programs will schedule a combination of both types training to yield better results through a higher rate of calorie burn.
Increasing the duration of the exercise workout has additionally been proven to produce an increase in the post-exercise oxygen consumption. During a previously conducted scientific studio in which it was observed that the value obtains showing a post calorie burn of 190 kcal; the exercise used to conduct the research was performed for a duration of 45 minutes. Most individuals when training at a rate of 60 to 85% of their maximum heart rate to the point of feeling the need to be resuscitated without failure have found that training at such intensities has been sufficient to generate an intense sweat to effect the suggested afterburn effect to burn calories post the exercise workout.
Scientists in there research have additionally discovered that post-exercise oxygen consumption is higher in the average beginner or individual of a lower level of training experience. Based on the proven theory that men who exercise on a regular basis and have attained an advanced level of training are often expected to more likely enter a pre-exercise state rather than an untrained individual it simply means to suggest in fact that the body of the trained and more advanced individual during the recovery process will utilize fewer calories thus a lower afterburn effect. However whilst this fact may seemingly appear as unfavorable news to the professional athlete the offset to this is that men of a more muscular physique are constantly burning calories before and after the execs workout leading to a 24/7 afterburn effect at a lower rate.