How to achieve the afterburning effect of fat?
Losing weight and fat is not a three-minute fever, persistence is the last word. Done right, not only will you persevere, but the fat attached to your body will continue to burn itself. The highest state of fat loss is not that you are struggling to be effective, but that when you train a lot, fat still has the power to burn and maintain it for a while. Such good things don't stay in a dream, there is now an afterburn effect that can speed up your fat loss progress.
Principle of afterburning effect
According to research by Dr. Christopher Scott, an exercise physiologist at the University of Southern Maine in the United States, recovery after exercise also requires the consumption of oxygen, known as the afterburn effect. Because oxygen is necessary for the body to burn calories, consuming more oxygen means consuming more energy. Simply put, your metabolism keeps increasing after exercise, and your body continues to burn calories when you're resting.
Of course, don't get too excited. The afterburn effect is not something that can be achieved by doing nothing, and there are prerequisites to obtain its effect.
How to exert the afterburning effect?
Increasing training intensity and prolonged training time will correspondingly increase the afterburn effect. Because the more energy you burn during your workout, the more energy you need to recover after your workout, which also means you need to burn more calories.
In a University of Wisconsin study, seven healthy men completed 30 minutes of high-intensity training and continuously monitor their oxygen consumption after training. It was found that these people burned an average of 773 more in the two days after training Calories, more than they burn during training.
A method to realize the afterburning effect
1. Running interspersed with sprints
If you run a lot, add some 30 every 5-10 minutes to your jog seconds dash. While sudden sprints can be exhausting, try this workout a few times and your body will adjust to the higher running intensity.
Breaking the unchanging jogging rhythm and increasing the running intensity can achieve the afterburn effect after running, so we need to use sprinting to fully stimulate the muscles and increase the amount of exercise.
2. Shorten rest periods and add more muscle training
During strength training, try to keep the rest periods between sets as short as possible. For example, when you finish a set of equipment exercises, you need to immediately jump into the training of another set of equipment, halve the rest time in between or even less, and start the next set before recovery.
In addition to shortening rest periods, try to engage all the muscles in your body as much as possible. Because more muscle is involved, the body burns more glycogen and fat, so even after your workout is over, you'll continue to burn more calories, triggering the afterburn effect.
3. Increase the number of weekly HIIT workouts
If you only do one HIIT session a week class, but what if you urgently need to lose fat? At this time, you can increase HIIT 1-2 times a week, and you can choose HIIT courses in some fitness apps. These are top-notch fat-burning classes that are more effective than running for an hour. After a period of high-intensity interval training, the afterburn effect gradually increases. even after 24 hours of workouts and still have the fat-burning recoil.
4. Practice Tabata Interval Training
Many European and American actors and singers are loyal supporters of Tabtata. Even big star Brad Pitt is in his 50s, and he still maintains a lean body with no fat, thanks to this training program. Tabata is a full-body exercise that combines cardio and muscle strength. It only takes 20 seconds to complete a set, and then you can rest for 10 seconds. Of course, you can also shorten the rest period and increase the difficulty for yourself. Practice this way at least 8 sets of movements.
This type of training is extremely intense, so even if you stop training, your body will continue to burn fat, as if it were in a state of constant exercise. Depending on the training intensity of the individual, the afterburn effect can last from 1 to 12 hours, which can be said to be a shortcut to fat burning.