We probably all want it: Just lose weight while you sleep without even curling a finger. Unfortunately, it's not quite that easy, but you can still take advantage of the afterburn effect! Here you can find out exactly what this effect actually is, how it works and how you can best benefit from it:
What exactly is the afterburn effect?
The scientific name of the afterburn effect is EPOC and stands for “excess post-exercise oxygen consumption”, in German: increased oxygen consumption after exercise.
This increased requirement means that even after training or exertion, the body is still busy producing enough energy for a while and thus continues to burn calories accordingly, even though you have long since finished exercising. 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. However, it should be said that both the length and intensity of the training play a role. According to science, other factors include body temperature and stress levels during exercise. The release of various stress hormones increases calorie turnover, for example. Age, weight and general fitness level are also relevant.
How does the afterburn effect work?
As explained above, the intensity and length of the afterburn effect depend on various factors. In general, however, a distinction is made between three phases: immediately after exercise, a few hours after exercise and one to two days after training:
In the first phase, which lasts about an hour, the effect is strongest. The body has been put into a stressful situation as a result of the effort and is busy quickly obtaining the required energy and regenerating muscles and nerves, as well as bringing breathing, cardiovascular and metabolism back to normal.
When the body slowly comes to rest in the second phase, it utilizes a particularly large amount of protein, which is produced by the cells through protein synthesis. A process that also requires a lot of energy and therefore calories.
In the following one to 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 higher overall muscle tension, you also burn a few more calories.
What is the best way to activate the afterburn effect?
In order to really benefit from the afterburn effect, you have to challenge your body accordingly, which increases the heart rate and also promotes muscle growth in the longer term. High-intensity training, such as interval training, is best suited for this purpose. This can be designed with a focus on endurance, strength, or a mix of both. Classic circuit training is particularly effective here.
Basically, muscle growth always increases calorie requirements, as muscle mass requires adequate energy even at rest.
The ideal pulse rate for training with an afterburn effect is in the anaerobic range, i.e. the area in which the muscles are no longer directly supplied with oxygen. This supply then takes place virtually retrospectively, causing the body to need more energy again. The anaerobic range starts at 80% of the individual maximum heart rate. The pulse can be measured with a heart rate monitor or an appropriate chest strap.
After exercise, it is recommended to eat more protein-rich foods, as this supports muscle development particularly well. The recommendation to avoid carbohydrates is a misconception. Since carbohydrates may not have a negative effect on the afterburn effect, but they can have a negative effect on fat metabolism, it is still a good idea to rely on protein after exercise.
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 the body enough time to recover and always combine high-intensity training with rest days or light exercise.
Please start carefully
Are you now highly motivated to really heat up your metabolism and burn a lot of calories? Great, but please don't overdo it directly! Especially as a beginner, you should slowly get your body used to the load, otherwise overexertion and injuries can easily occur. Even advanced athletes should slowly approach truly high-intensity training.
In our Holmes Place Clubs, our trainers are there to provide you with expert advice and will be happy to create a suitable training plan for you. Our wide range of courses and many other training options also ensure an effective and varied fitness experience.
Benefit from our expertise and services by discovering the Holmes Place premium fitness world with a VIP experience. Your club visit includes fresh towels, a personal training session, a club tour, a body analysis, a group course of your choice and relaxing moments in our wellness area. Book now to start your fitness and health journey today.
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