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How long does workout burn last?

How Long Does it Last? There have been several studies to determine how many hours EPOC, or afterburn, can last, and the consensus is that the effect peaks in the first hour after exercise and continues for up to 72 hours. That means your body could keep burning extra calories for as long as three days after a workout!

genesishealthclubs.com - Everything You Need to Know About Caloric Afterburn | Genesis

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Everything You Need To Know About Caloric Afterburn

You are always burning calories during your workout, but with the “afterburn effect,” your body continues to blast fat and calories long after you’ve left the gym. How does this work, and how can you get it? We’ve got the answers.

The Science of the Afterburn Effect

In simple terms, afterburn is additional energy your body expends after you’ve finished exercising. The technical term, Excess Post-Exercise Oxygen Consumption (EPOC), helps explain the extra calorie burn. After a workout, your body uses oxygen and calories to remove lactic acid, repair muscles, and replenish stores of creatine, oxygen, and adenosine triphosphate (ATP). It’s during this recovery period that the afterburn effect takes place.

How Long Does it Last?

There have been several studies to determine how many hours EPOC, or afterburn, can last, and the consensus is that the effect peaks in the first hour after exercise and continues for up to 72 hours. That means your body could keep burning extra calories for as long as three days after a workout!

Intensity is Key

Research has shown that exercise intensity affects the number of calories burned after exercise and how long the afterburn effect will last. The National Institute of Occupational Health in Norway conducted a study that showed EPOC was less when participants performed cardio exercise at a lower intensity and more at higher intensities. During the test, subjects who did 80 minutes of bicycling at 75% of VO2 max (the maximum amount of oxygen the body can use during exercise) burned an additional 150 calories during the 10 ½ hour period after they stopped exercising.

Combine Cardio & Strength Intervals

In the study above, the subjects had to workout for almost an hour and a half and maintained an intensity level that made talking difficult to achieve a 150 calorie afterburn. For many of us, our schedules are too packed with work and family obligations to fit in a 90-minute workout more than once a week or so. When it comes to using your time efficiently and maintaining muscle and strength, high-intensity interval training (HIIT) is a better solution than long cardio sessions. HIIT workouts combine short bursts of intense strength, resistance, and cardio exercise with periods of rest or recovery. Studies show a higher calorie burn during and after HIIT workouts than steady-state cardio, which can help boost metabolism and maximize fat loss. Read the blog below on HIIT vs. Cardio. Along with a blog on Tabata Training, which offers a workout plan created by a Genesis personal trainer. In short, this type of interval training helps you get better results in less time.

Get the Afterburn Effect

You can get an intense interval workout from the workouts we've created for you at Genesis Go. Try one of our HIIT Cardio blogs from our At-Home Workouts section; a few you can check out are below: We've also put together several YouTube workouts like HIIT AT HOME WORKOUT and many more for you to follow at your convenience. Stay healthy and STAY ACTIVE!

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Does Garcinia cause weight gain?

May Aid Weight Loss Studies with statistically significant results found that a supplement including garcinia cambogia and another plant, gymnema sylvestre, helped reduce appetite slightly, leading to a minor reduction in weight over the course of the study.

webmd.com - Health Benefits of Garcinia Cambogia - WebMD

Because garcinia cambogia is usually consumed as a tea or supplement, it’s difficult to moderate the exact amount of HCA you consume. This makes it tricky to ensure that you are consuming a safe amount of the compound. As a result, it’s possible to experience negative side effects from garcinia cambogia.

May Cause Serotonin Syndrome

In most people, serotonin is regulated perfectly well, and an increase in brain serotonin can actually cause problems. This is also true for people who take serotonin reuptake inhibitors (SSRIs). There has already been at least one case in which garcinia cambogia extract has led to serotonin toxicity.

May Lead to Testicular Atrophy

One trial found that consuming a high dose of garcinia cambogia extract (more than 778 milligrams per kilogram of body weight) led to both weight loss and testicular atrophy. Smaller dosages did not cause a noticeable effect, however.

May Interfere with Medications and Supplements

Garcinia cambogia appears to affect drugs that help treat diabetes, as it lowers insulin and blood sugar levels. It also may affect your body’s ability to absorb antiviral, anti-tumor, and analgesic medication, making it dangerous to consume if you are taking these substances.

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