Miller suggested a workout structured like this: a five-minute warm-up, 60 seconds of fast running, and two-minute recovery walk repeated six to eight times followed by a five-minute cool-down. For instance: 60 seconds of work, followed by two minutes of rest. If you’re new to this type of intense training, try a work-to-rest ratio of 1:2, says Matt Miller, trainer and Greatist expert. International journal of sport nutrition and exercise metabolism, 2000, Aug. Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women. Medicine and science in sports and exercise, 1998, Jun. Effect of weight training exercise and treadmill exercise on post-exercise oxygen consumption. Several studies have shown that weight training with various types of equipment can also elicit elevated EPOC-and may even be more effective than cardio training in certain scenarios.
We’re talking exercise performed at 70 to 85 percent of an individual’s max heart rate.Īnd you don’t need to stick to traditional cardio in order to achieve an EPOC effect. The key with any of these programs is that you need to be working hard. Training protocols like Tabata, where 20 seconds of all-out effort is followed by 10 seconds of rest, are one way to trigger the afterburn other high-intensity interval workouts (or HIIT routines), such as density set training, the Little Method, or 10-20-30 training, can also get you there. That’s where short, high-intensity workouts come in to play. Medicine and science in sports and exercise, 1994, Nov. Postexercise oxygen consumption in trained females: effect of exercise duration. European journal of applied physiology, 2014, May. Effect of exercise intensity on post-exercise oxygen consumption and heart rate recovery. the longer and more intense your workout, the more you’ll burn), you don’t necessarily have to work out for a long time to stimulate the effect. 24(3):1600-0838.Īnd while one study showed that your afterburn will increase significantly with duration (i.e. Scandinavian journal of medicine & science in sports, 2013, Oct. High- and moderate-intensity aerobic exercise and excess post-exercise oxygen consumption in men with metabolic syndrome.
In another study conducted with those who had metabolic syndrome, EPOC also had significant positive effects-meaning this type of training could be especially useful in combating certain health issues, like obesity and diabetes. Medicine and science in sports and exercise, 2012, Mar. A 45-minute vigorous exercise bout increases metabolic rate for 14 hours. In one study, participants who cycled vigorously for 45 minutes burned roughly 190 calories more in the 14 hours after exercise than on days when they didn’t work out at all.
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