![]() ![]() It can lead to speedy fat loss.Īiming to burn fat and build muscle quickly, particularly around your midsection? Consider a 10-minute HIIT workout. In addition to being an excellent way to achieve the afterburn effect, HIIT provides the following benefits. This means that your body could keep burning extra calories for as long as three days after a HIIT session. The general consensus is that the effect peaks in the first hour following exercise and continues up to 72 hours. Numerous studies have tried to determine how long EPOC - or afterburn - can last during rest periods. Both of these kickstart the afterburn effect, and are why the American Council on Exercise lists HIIT as the most effective exercise for this coveted afterburn effect. High-intensity interval workouts rely on the latter more than steady-state exercises and require more oxygen post-workout, as well. However, muscles also use stored energy sources that don’t require extra oxygen. Your body uses oxygen to produce fuel (also known as adenosine triphosphate, or ATP for short), and your muscles use this fuel to fire up during exercise. Translation: the amount of oxygen required to return the body to its resting metabolic rate. In scientific terms, the afterburn process is known as “excess post-exercise oxygen consumption” (EPOC). When done correctly and in accordance with your fitness level, this triggers the “afterburn effect,” wherein you continue to burn calories even after your anaerobic workout is done. The idea behind HIIT is that you push your cardiovascular and metabolic systems to their max in short bursts. There are many types of HIIT workouts: Tabata, for example, follows a “20 seconds on, 10 seconds off” format. According to the National Academy of Sports Medicine, high-intensity interval training (HIIT) is a cardio workout that toggles between intense exercise (think: burpees, mountain climbers, etc.) and a timed cool-down period. ![]()
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