Afterburner fat burning after exercise means afterburn. In this article, we examined the afterburn effect and explained how to use it.
Your exercise muscles and ongoing metabolic processes help you to spend calories during exercise.
In addition, despite the end of the exercise, which causes you to spend the calories, many people do not know afterburn has the effect.
In this article we will discuss the afterburn effect of EPOC (excess post-exercise oxygen consumption) and explain how you should exercise to spend calories after exercise.
Afterburn (EPOC) effect
Afterburn is the name given to the body’s increased oxygen uptake after exercise to close the oxygen deficit that occurs during intense exercise.
Oxygen consumption during exercise generally varies in proportion to energy expenditure. I will be expressing energy consumption indirectly by the term oxygen consumption.
Sports physiology is a new concept, but the mechanism can not be explained in the afterburn and continues to investigate the effect of many people who want to lose weight with exercise is a factor.
How does the afterburn effect occur?
During exercise, you need energy as in normal life. With the energy consumption of the muscles added onto the normal process, the body needs more oxygen. There are cells that use this oxygen as fuel to convert carbohydrates, fats and proteins into energy. After a while, these cells become unable to respond to the increased energy demand due to the intensity of the exercise.
This is not due to the lack of carbohydrates, fats and proteins. The body does not get enough oxygen to convert carbohydrates, fats and proteins into energy. At this point, the body no longer needs oxygen to meet the energy needs an easier but more inefficient way. Anaerobic production, ie oxygen-free respiration.
Body fuels, which deactivate oxygen, converts only a few steps into a substance called lactic acid. The lactic acid formed will be stored and removed from the body during the resting period. So far we have studied the normal course of exercise. Then we will talk about where and how the afterburn effect comes into play. We can list these effects in several steps.
1. Lean Afterburn effect
It is the process of placing ready-to-use energy sources and building materials after exercise. The most important one is the replacement of the pure energy source. This ATP source is the energy that the muscles need for sudden contraction and relaxation in the next exercise. It is depleted in a short time because a very low amount is stored. This type of oxygen consumption is different from other oxygen consumption and does not create energy and body temperature can not be recognized by.
This effect is evident in intense exercise (anaerobic), but may also occur in non-intensive (aerobic) exercises.
2. Depending on lactic acid
As mentioned above, your muscles begin to produce lactic acid after a period of intense exercise. After exercise, the energy required for the transport and destruction of lactic acid is a part of the need for oxygen after exercise.
3. Reconstruction and hypertrophy effect
It is useful to examine this effect even if it does not go into oxygen consumption after exercise. Because of the damage on muscle damage, and then the construction of a larger and stronger muscle system is used for energy.
In this process, energy is used to transport, regenerate and deliver amino acids, fatty acids and carbohydrate molecules.
How long does the Afterburn effect last?
The duration of fat burning, which is due to increased oxygen consumption after exercise, is quite important. This period determined by the research depends on the intensity and quality of the exercise together with the 15 minutes and 48 hours were seen.
Why is the afterburn effect important?
The Afterburn effect is an effect that many people will exercise with the goal of losing weight. How about a closer look?
Here are the benefits of the afterburn effect:
Body burns more fat
Studies show that afterburns are more stimulating fat burning than other training sessions. Normal exercises use carbohydrate stores more and more afterburning exercises use fat deposits.
It causes you to spend more calories
Continued oxygen consumption after exercise allows you to spend more calories. This helps to increase your weight loss rate in the ongoing process. Research has shown that even two-day diets can reduce calorie expenditure by 40-50% after exercise. In this context, afterburn is a very important place to increase oxygen consumption after exercise and to achieve success in diet.
How to train for Afterburn?
You must be wondering how to exercise to catch the afterburn effect. You don’t have to worry any more. Now I explain.
Here are the exercise features for a good afterburn:
Must be high density
High intensity exercises create more oxygen debt during exercise than normal or low intensity exercises, resulting in more oxygen consumption at the end of exercise.
Sufficient time should be made
Even if we do not recommend very long-term exercises, research shows that long-term exercise causes more oxygen consumption after exercise than short-term exercises.
Should be done intermittently
You are probably not unfamiliar with intermittent and continuous exercises, and you should remember the positive effects of intermittent exercises on fat burning from our HIIT and Tabata protocol.
Result
- The afterburn effect refers to increased fat burning after exercise.
- After the exercise with the Afterburn effect, you can spend more calories than normal.
- With the Afterburn effect trainings, you consume fat deposits instead of carbohydrates and you lose weight faster.
- The best exercise time to create the afterburn effect is between 50 and 90 minutes.
- Afterburn should do intermittent and high intensity workouts to create better effect.
You now have all the information you need to spend calories after exercise. Use this trump card to lose weight faster and live healthier!
