Boost Your Burn!

Posted on May 26, 2014

In weight management it is all about intake and burn of calories. (We explained that ‘phenomenom’ in our last article). We all know a lot about how to take in tasty calories… so we should come to the most interesting question of how to burn them again and here we come to the magical world of muscles and training…

Do you EPOC?
Burn calories and melt down fat all day long, even after your workout. This is the excess post-exercise oxygen consumption effect or simply EPOC or after-burn effect. During your cardiovascular exercise or weight training, your muscles burn oxygen but after training your body continues to need oxygen at a higher rate than before the exercise began. During EPOC the body is restoring itself to its pre-exercise state, and thus is consuming oxygen at an elevated rate. This means that energy is also being expended at an elevated rate.

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This after-burn occurs every time you work out. But there are differences. Let’s imagine we are in a typical gym and have a look around; there are ladies doing cardio training on the bicycle ergometer reading the Spanish ‘Hola’. As you already can imagine it is an aerobic workout as they breathe easily, doing this for an hour or more and don’t sweat at all – they need to concentrate on their magazine. The conclusion is they do burn calories, but only as long as they or on their bikes and a few minutes after. Let’s go ahead and see who else is in the gym and we can see some guys doing high intensity interval training (HIIT), like cross fit. These guys always go the step further and push themselves to the limit. This kind of training disturbs the body’s homeostasis to a greater degree than aerobic exercise. The result is a larger energy requirement after exercise to restore the body’s systems to normal. So they can have an after burn up to 24 hours after their workout. And in this time they do burn even more calories than the ladies on their bikes if they would exercise for the same (or longer) period of time.

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Maximise Your Training Benefits With ‘CrossFit Workouts’
Keeping that in mind, what would you like to do? Spend hours and hours running on a treadmill or work out intensely and burn calories while you rest? Of course we prefer the second and can use our spare time doing other things. But keep in mind if you choose high-intensive training your body will take time to recover. It is not a form of daily training. You can do stretching, foam rolling, light cardio or any other activity that increases blood circulation for a better recovery on the days between your HIIT-sessions. You might ask yourself how to start or how to do such a training session. We have the solution and offer several high-intensity training programmes, like cross fit, kickbox-workouts and Aqua Athletics. Let variety boost your burn.

Contact TimGold Personal Training:
w: http://www.personal-training-ibiza.es
t: 
+34 648 982 300 (Tim)/ +34 660 391 619 (Leon)