4 Cardio Workouts To Increase Your Aftburn


One of the great things about exercise is that, not only do you get benefits during your workout, the rewards keep coming ... that is, if you do the right kind of exercise.


That reward is what we call afterburn, also known as post-exercise oxygen consumption (EPOC). Afterburn refers to the amount of oxygen your body uses in excess of the amount of rest after your workout. Or to put it another way, how many calories your body burns before it returns to its pre-exercise state.

Overview

Exercise triggers all sorts of reactions in the body, starting with your metabolism. Your metabolism increases and, if you exercise at a higher rate, it lasts longer after that.


There are a number of physiological processes involved in this, chemical reactions instead of oxygen stores, filling energy stores and more. Fortunately, we do not need to understand how it works to take advantage of it.


The main point? When you can produce afterburn, the more calories you burn and lose weight.

Impact

Obviously burning extra calories during and after exercise is good for us, but heartburn has meant a lot in recent years. Experts believe that afterburn may be the key to fighting obesity.


What they have found through various studies is that afterburn produces about 6 to 15 percent of your total energy expenditure, which is not a sneeze thing.


Not only that, but burning after 80-100 calories per exercise can add 3 to 6 pounds of fat loss per year. In a sense, it is like losing weight without working it out.


How You Can Get More

The real question is, how do you do that afterburn? When it comes to cardio, there are a few factors that determine your back burnout:


  • Strength of exercise and duration
  • The Structure of Your Exercise - Shorter periods than regular exercise
  • Eligibility level
  • Strength training - strength training is one of the best ways to burn calories after a workout.
  • Looking at various studies on afterburn, experts found that the biggest explosions occurred:


When operating at about 75% of VO2 Max. VO2 Max refers to the maximum amount of oxygen a person can use during strenuous exercise. This is usually measured in a laboratory setting. For those of us who do not have a portable lab, we can use the equivalent of VO2 Max. 75% corresponds to Level 8 on this Perceived Exertion Scale (RPE). These could be activities such as jogging, jogging, or jumping rope. You can even use a calculator to measure your VO2 Max based on your heart rate.

When you do short intervals of exercise. For example, two 20-minute exercises with high intensity or temporary training bring more burnout than just one continuous exercise.

When you are just starting out. Newbies produce more afterburn because movement is new to the body, which means using more calories. As you become more knowledgeable, your body becomes more efficient and, as a result, burns fewer calories altogether.

Good Exercise

With all these factors in mind, below are four different 25-minute exercises that will get you into that heartbeat where you will burn extra calories during and after your workout.


It all involves some form of interim training for high-intensity interval (HIIT), which is the most advanced form of exercise. If you have never done HIIT, start with a moderate intermediate training exercise and gradually work your way up to higher levels of strength.


Remember that HIIT exercise is a huge burden on the body, so do it only 1 or 2 times a week and make sure you give yourself recovery days after that, either by doing light exercise, lifting weights, or doing nothing.

Workout 1: Rolling Interval

This is the perfect exercise for afterburn production. The idea is to start with a moderate intensity and increase the intensity of the intensity and then intensify by using speed or regression, repeating that at three different intervals.


Keep a record of what your efforts see and change the settings for each segment as needed to match RPE. In other words, you do not need (or may not be) to stay at the same pace or to be more prone to exercise.

Exercise 2: Tabata Training

Tabata training is a HIIT technique that makes your heart pump, leading to amazing heat. The idea is to work as hard as 20 seconds and then rest for only 10 seconds. Repeat that 8 times for a total of 4 minutes.


This test includes 4 blocks where you will rotate two tests in each Tabata. You do not need any equipment, although using a timer, like this Tabata Pro app, will make running easier to follow.


Warm Tabata - 4 minutes


Exit the squat: Exit to the right in a wide step. Now take the widest step to the left, reaching down as far as you can while taking the widest step you can take.

Straight leg kick: Raise the right leg, keeping the knee slightly bent, to hip level or higher. At the same time, rotate your right arm up and down, as if trying to touch the right toe (probably not ... okay). Lower it and repeat on the other side, moving as fast as you can.

Swap each activity, do 20 seconds and rest for 10 seconds between exercises. Repeat the series 4 times for a total of 4 minutes. Take a break and go to the next Tabata.


Tabata 1 - Burpees and Mountain Climbers - 4 Minutes


Burpees - Put your hands down, jump back on the plank, jump back and stand. Add jumps for extra momentum, or roll backwards instead of jumping if you need to turn.

Mountain Riders - While down on the plank, run your knees out as fast as you can.

Change each activity, do 20 seconds and rest for 10 seconds between exercises. Repeat the series 4 times for a total of 4 minutes. Take a 60-minute break and move on.