Does your workout create a huge 'after-burn' to optimize fat loss?
After a workout your body's oxygen consumption remains elevated and requires a higher metabolism to return to it's resting state. In exercise science this is called exess post-exercise oxygen consumption or EPOC. If fat loss is your goal you should be trying to have a high EPOC (after-burn).
Studies have shown that the magnitude (amount of elevation in oxygen) and the duration (length of time the oxygen consumption is elevated) of 'after-burn' is dependent on the intensity and duration of exercise.
Research Review
7 exercise programs that maximize the exercise after-burn for fat loss
- Tempo training 70-80% VO2 max for 30-60 minutes (Smith & McNaughton, 1993)
- Long slow distance training 60-70% VO2 max for 60-80 minutes (Withers et al., 1991)
- Split training 70-85% VO2 max 15-20 minutes x 2-4 bouts separated by 5 min - 6 hours (Kaminsky et al., 1990)
- Continuous interval training 80-90% VO2 max for 3 minutes alternating with 30-40% VO2 max for 3 minutes for 30-60 minutes (Kaminsky & whaley, 1993)
- Supra-maximal interval training 105-110% VO2 max for 1 minute + 2-5 minutes rest x 15-20 bouts (Laforgia et al., 1997)
- Heavy resistance training 2-4 sets, 8-10 exercises, 3-8 reps at 80-90% 1RM, 2-3 minutes rest (Elliot et al., 1992)
- Circuit resistance training 2-3 circuit sets, 6-10 exercises, 10-12 reps at 50% 1RM, 30 seconds rest (Murphy & Schwarzkopf, 1992)
Real Life...
Most of us
- don't want to commit to 60-80 minutes of exercise for long, slow distance training.
- are not in good enough condition to do more than 30-minutes of tempo training without creating new injuries or irritating old ones.
- don't have the experience, ability or motivation to push or pull enough weight for heavy resistance training to be effective. (Even high performance athletes need a personal trainer to select the right weight for them because they naturally choose a weight that is too light.)
- don't have a high enough aerobic base/foundation to do supra-maximal interval training without extreme nausea.
That leaves split training, continuous interval training and circuit training.In my 17 years experience as a personal trainer, I have seen ordinary people transform their body through split training (#3), continuous interval training (#4) and circuit training (#7)!
However, I believe that 90 percent of all the exercisers I have ever known are not exercising at a high enough intensity to optimize the 'after-burn' and create change (lose fat and/or gain muscle)!
"Continuing to do what you are capable of won't make you improve."- E. Darden on High Intensity Training
Do yourself a huge favour and find a strength coach or personal trainer*, who has a Kinesiology or Exercise Physiology degree, for an assessment of your cardiovascular fitness (VO2 max) and strength. Have them take you through at least 3 or 4 workouts so that you know what the right intensity is supposed to feel like and learn the correct techniques so that you don't create or exacerbate injuries. Meet with them periodically because you will get complacent with the intensity which does not produce results.
A strength coach or personal trainer* will have you pushing and pulling more that your brain thinks possible but your body will respond and adapt. This
overload is the only way to elicit change in your body and create the 'after-burn'.
They shouldn't kill you during the first workout though. They should create a progression to challenge your body to adapt and optimize the 'after-burn'.
What are you doing right now to optimize your 'after-burn'?
Which 'after-burn' option above are you most likely to implement?
Please leave a comment below.
Sign up to receive FitMusician tips to keep you on track. Coming soon:
- How to find/hire the right personal trainer for your goals, personality and budget. What traps to avoid.
- My favourite books and resources for after-burn and fat loss.
~ Erica Jensen, FitMusician
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References:
Elliot, D.L., Goldberg, L. and Kuehl, K.S. 1992. Effect of resistance training on excess post-exercise oxygen consumption. Journal of Applies Sport Science Research, 6(2), 77-81.
Kaminsky, L.A., Padjen, S. and LaHam-Saeger, J. 1990. Effect of split exercise sessions on excess post-exercise oxygen consumption. British Journal of Sports Medicine, 24(2), 95-98.
Kaminsky, L.S. and Whaley, M.H. 1993. Effect of interval type exercise on excess post-exercise oxygen consumption (EPOC) in obese and normal-weight women. Medicine in Exercise, Nutrition and Health, 2, 106-111.
Laforgia, J., Withers, R.T., Shipp, N.J., and Gore, C.J. 1997. Comparison of exercise expenditure elevations after submaximal and supramaximal running. Journal of Applied Physiology, 80(2) 661-666.
Murphy, E. and Swartzkopf, R. 1992. Effects of standard set and circuit weight training on excess post-exercise oxygen consumption. Journal of Applied Sport Science Research, 6(2), 88-91.
Smith, J. and McNaughton, L. 1993. The effects of intensity of exercise on excess post-exercise oxygen consumption and energy expenditure in moderately trained men and women. European Journal of Applied Physiology, 67, 420-425.
Withers, R.T., Gore, C.J., Mackay, M.H., and Berry, M.N. 1991. Some aspects of metabolism following a 35km road run. European Journal of Applied Physiology and Occupational Physiology, 63(6), 426-443.
