Afterburn effect - lose weight while you sleep?

What exactly is the afterburn effect?

The scientific name of the after-burn effect is EPOC and stands for "excess post-exercise oxygen consumption". 

This increased demand leads to the fact that the body is still busy for a while after the workout or an effort to produce enough energy and thus also burns calories accordingly, although you are long finished with the sport. The afterburn effect can be triggered by both intensive cardio and strength training and, according to a study by the University of South Australia, can lead to an additional calorie consumption of up to 30% in the best case. It should be said here, however, that both the length and intensity of the workout play a role. According to science, other factors include body temperature and stress levels during exercise. The release of various stress hormones, for example, increases the calorie turnover. Age, weight and general training condition are also relevant.

How does the afterburn effect work?

As already explained, the intensity and length of the afterburn effect depends on various factors. Basically, a distinction is made between three phases: Immediately after exercise, a few hours after exercise, and one to two days after exercise.

In the first phase, which lasts about an hour, the effect is strongest. The body has been put in a stressful situation by the exertion and is busy quickly acquiring the energy it needs and regenerating muscles and nerves, as well as restoring respiration, cardiovascular system and metabolism to normal.

If the body comes to rest so slowly in the second phase, it utilizes particularly much protein, which is produced by the cells by protein synthesis. This process also requires a lot of energy and thus calories.

In the following one or two days you can also benefit from the afterburn effect. Since the body is still busy with muscle regeneration after a strenuous workout and has a higher overall muscle tension, you also burn a few more calories.

What is the best way to activate the afterburn effect?

To really benefit from the afterburn effect, you have to challenge your body accordingly, thus increasing your heart rate and promoting muscle growth in the longer term. The best way to do this is with high-intensity training, such as interval training. This can be designed with a focus on endurance, strength, or a mixture of both. Classic circuit training is particularly effective here.

Basically, muscle growth always increases the calorie requirement, since the muscle mass requires a corresponding amount of energy even at rest.

The ideal pulse rate for training with an afterburn effect is in the anaerobic range, i.e. the range in which the muscles are no longer directly supplied with oxygen. This supply then takes place quasi retrospectively, whereby the body requires increased energy again. The anaerobic zone begins at 80% of the individual maximum heart rate. The pulse can be measured with a pulse watch or an appropriate chest strap.

After sports, it is recommended to increasingly resort to protein-rich food, as this supports the muscle build-up particularly well. The recommendation to do without carbohydrates is a misconception. Since carbohydrates do not have a negative effect on the afterburning effect, but can have a negative effect on the fat metabolism, it is nevertheless advisable to rely more on proteins after sport. 

However, it is of course important to eat enough and to supply the body with sufficient energy, especially after a strenuous session.

In addition, you should not forget to give your body enough time to recover and always combine high-intensity training with rest days or light exercise. 

Please start with caution

Are you now highly motivated to really heat up your metabolism and burn calories? Great, but please don't overdo it right away! Especially as a beginner, you should accustom your body slowly to the load, otherwise it can easily lead to overexertion and injuries. Even advanced athletes should approach high-intensity training slowly.

In our Holmes Place Clubs, our trainers are on hand to provide you with expert assistance and will be happy to draw up a suitable training plan for you. Our wide range of courses and the many other training options also ensure an effective and varied fitness experience.

Take advantage of our expertise and services by discovering the Holmes Place Premium Fitness world with a VIP Experience. Your club visit will entail a set of fresh towels, a session with a personal trainer, a club tour, a personalized body assessment, a group class of your choice and relaxing moments in our wellness area. Book now to start enjoying your fitness and health journey.