Known benches, squats, curls and other weight-lifting exercises make the muscles burn, but what if these same moves could keep the calories burned outside the gym? Studies have shown that intense cardiovascular work (such as cycling and running) can produce a post-combustion “burn” effect, accounting for up to 200 calories burned and up to 14 hours of post-exercise metabolism. Awesome, those are popping on the treadmill, of course. But even after the dumbbells were fought, did the weight gains have a similar effect?
The concept of burning calories after a strenuous exercise is called “post-exercise over-consumption of oxygen” (EPOC for short). At the start of a strong cardio workout (read: kill it), the body accumulates an “oxygen debt,” forcing it to work overtime – even after leaving the gym – to pay off the debt. When the body tries to return to a flat field, work overtime to speed up the metabolism. This means more calories are burned, while violent after-workouts shake or kick the feet on the couch (yeaahhh).
Studies have shown that weight lifting can also be long-term metabolism (err, gently down) after the barbell is lowered. In one study, subjects tried two different methods of weight training: traditional (the same exercises are done one after the other) and superset (different exercises are back to back). After receiving 10 repetitions of 6 different exercises, the researchers found that both methods produced post-combustion effects and improved metabolism within an hour after exercise. In another study, men performed five sets of leg press and they burned for another 40 minutes after re-ironing the iron.
Hesitate to heavy? With this in mind: In heavy-load and load-shedding, studies show that taking the route may be rewarded. In fact, 85% of the two groups of eight metabolisms may mean increased levels of metabolism two hours after exercise, with significantly greater calorie burns for the lesser comrades.
However, maintaining metabolism requires more than just going to the dumbbell rack. Research shows that in the calorie burning sector some of the enhancements may be better than others. In general, exercises aimed at larger muscle groups such as the limbs and halal muscles will burn more calories than the more isolated alternatives (yes, even the curls on the squat rack!). To maximize the burning (and save time), try the opposite practice of back to back muscles (eg chest / back or limbs / halal muscle).
The rest between the two sets can also take into account the afterburning effect – though this study is a bit trickier. Some studies show that shorter breaks lead to more caloric expenditure, while others are lobbying for long hours to go to the fountain in order to get the most out of every workout. One possible action plan: Stay long enough to maintain the strength level (about 85%) in the actual package, and keep going backwards after most recovery. Any longer, the afterburning effect begins to decline.
Keep in mind that fitness levels may also play a role. Subjects who have already participated in the training program of at least four to six months of lifting programs will resume exercise faster than fitness novices (thus reducing exercise after exercise). (When trying something new, always put safety first, and find a monitor too.)
Finally, remember that EPOC is not a cure for weight loss. In fact, most of the calories consumed during exercise are exercised rather than ex post. However, the afterburning effect can take advantage of the many benefits of a weight training program, so it can not hurt to maximize combustion if going big is the goal (we say calorie burning is not necessarily muscle size)!