Why only burn calories during exercise when you can take advantage of excess post-exercise oxygen consumption? The fancy phrase shortened to EPOC, referred to as the “afterburn effect,” is the elevated calorie burn after intense exercise.
This can even extend beyond your post-work out shower and drive to work or home. High-intensity interval training (HIIT) and resistance training are particularly effective for maximizing EPOC, even up to 24 hours after an exercise session.
The “secret sauce” is combining cardio and strength training can also increase after-burn along with helping fat loss and muscle growth. Effective workouts include alternating short bursts of intense exercise with recovery periods, or adding cardio after strength training.
A sample workout schedule that utilizes HIIT work outs in combination with strength training would include:
Day 1: Upper body strength training + 30 minutes of elliptical training including repetitions of 45 seconds of intense movement, and 15 seconds to recover.
Day 2: Lower body strength training + 30 minutes of swimming laps
Day 3: Resistance training using bands + a jog outside switching between interval of sprints and a brisk walk.
The intensity of exercise is key to maximizing this effect and overall fitness gains. Consulting a trainer can help personalize workout plans.
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