Physically active people not only use more energy during their activities. They are also rewarded with an increased metabolism after training. Depending on the type of training, this afterburn can last up to 48 hours.
Afterburning is the name for the afterburning in the body after a workout. The reason for this is that blood circulation and metabolism do not immediately return to their resting state. Reaching that resting position and the recovery of the muscles requires more energy than at rest.
Increased fat burning after a workout
Since the percentage of fat burning compared to carbohydrate consumption is very high in the resting phase after physical exertion, the afterburn effect must be given great importance in fat and weight reduction. Certain training methods, such as interval training, can enhance the afterburn effect.
You can stimulate your metabolism
The term Afterburn Training is increasingly used in sports and fitness circles. This involves the continuous burning of calories after training, the so-called “afterburn”. The effect of this increased metabolism can last for hours after training.
The body burns its own fats and carbohydrate reserves to repair and build muscles. There are many training schedules to specifically stimulate this afterburn effect, which unfortunately often involve costs. In principle, however, everyone can adjust their training schedule to effectively increase the afterburn time.
How can you specifically increase metabolism?
If you want to lose weight, you obviously have to burn more calories than you consume. By focusing his training on the Afterburn Effect, he will still burn calories after training. To this end, the following rules/guidelines can be observed:
- refraining from eating for longer before training;
- do not consume soft drinks during training, water is better;
- only eat light food after training;
- only enjoy a delicious and hearty breakfast the next morning.
Interval training is ideally suited to stimulate afterburn
With a training duration of 60 to 90 minutes (for example cycling or jogging), the speed and thus the heart rate should be increased 5 to 15 times for 20 to 30 seconds. Then slowly relax/bulge out again. How often one completes these sprint phases depends on one’s own fitness. It is also called interval training.
The aim is to put maximum strain on the muscles for a short period of time. Only then will muscle building be stimulated and the body forced to regenerate after training.
Strength training is better than endurance training
As far back as the 1980s, studies have shown that intensive strength training causes a stronger and longer lasting afterburn than extensive endurance training.
In addition, regular strength training leads to muscle growth. And this is accompanied by a permanent increase in basic metabolism: muscles have a significantly higher energy requirement than fat tissue, even in a resting state. These experiences, gained decades ago, show that strength training can make a good contribution to the reduction of body fat.
Negative energy balance determines weight loss
Of course, the nutrition must also be right. Reducing fat reserves can only be achieved with a negative energy balance. Only those who consume more energy than they consume through food can lose fat and weight. It does not matter whether the energy for training comes from fats or carbohydrates. Even with only high-intensity training and a predominant use of carbohydrates, fat is burned and sustainably reduced. As long as the calorie supply does not exceed the consumption.
It is therefore not decisive for fat burning whether someone trains for a long time at a lower intensity or taxes the body intensively for a short period of time.