Training | Der Nachbrenneffekt - Demo-Frey-Nutrition

Training | The afterburn effect

THE AFTERBURN EFFECT AND ITS CONSEQUENCES

THERE ARE MANY RUMORS ABOUT THE AFTERBURN EFFECT. IT IS SAID THAT IF YOU TRAIN LONG AND INTENSIVELY ENOUGH, YOU WILL CONTINUE TO BURN CALORIES EVEN AFTER SPORTING. BUT ARE THESE VALUES WORTH NOTING, AND WHAT DO YOU HAVE TO DO TO KEEP THE "ENGINE" RUNNING FOR AS LONG AS POSSIBLE?
Intensive endurance training increases the afterburn effect
Endurance athletes in particular know that targeted training of fat metabolism is important and should make up the lion's share of their overall training. However, if you are interested in burning as many calories as possible, you have to take other approaches. It is now undisputed that intensive strength or endurance training - with peaks of 80% or more of the maximum heart rate - based on solid basic endurance ensures the highest calorie consumption during training and especially afterwards.

The logical consequence is that the body takes longer to return to normal after the session has ended. Breathing and pulse are accelerated for a while, the nervous system remains in "activity mode" for longer, and the body releases the hormones testosterone and cortisol for a longer period of time. While all this is happening, the calorie counter is also ticking away. But how long does this last, and are the calories burned after training really worth mentioning?

US STUDY: AFTERBURN EFFECT OF STRENGTH AND ENDURANCE TRAINING

US study on strength and endurance training

In the study, 34 subjects (sports students and gym goers) took part in both isolated strength training (10 exercises with 5 sets of 8 to 12 repetitions each) and cycling training on different days.

During strength training, the weight was set at around 70% of the individual maximum effort. The scientists also measured the calorie consumption of the test subjects - for good reason: the duration of the unit on the exercise bike was based exactly on this value. The students and gym-goers had to pedal at an intensity of 65% of their maximum heart rate until they had reached the same calorie value. To prevent diet from influencing the results, each participant in the study ate exactly the same thing.

STRENGTH TRAINING PROVIDES GREATER AFTERBURN EFFECT

Strength training increases metabolism

After each training session, the scientists monitored the subjects' calorie consumption over a period of five hours. The result: The afterburn effect after strength training was 24 kcal higher than that of cycling (51 kcal to 27 kcal) within this period, which corresponds to a percentage increase of almost 90% in favor of strength training.

In other words, strength training causes a almost twice as high afterburn effect compared to endurance training. Overall, the resting metabolic rate was also increased for a longer period after strength training, which was not the case in the endurance group.

STRENGTH TRAINING ACHIEVE ALMOST TWICE AS HIGH AN AFTERBURN EFFECT AS ENDURANCE TRAINING.

With an average metabolism and strength training three times a week, this corresponds to an annual consumption of almost 8,000 kcal, which is equivalent to around 1,100 g of pure fat mass. With more metabolically active muscle mass, this value could be increased considerably.

CALORIE CONSUMPTION: A QUESTION OF INTENSITY

Maximum benefit through combination

The study also found that the afterburn effect was reduced by Combination of strength and endurance training was considerably higher than would have been the case with a single implementation.

So if you spend another 10 to 15 minutes on the bike, you will definitely burn more calories than is possible through the afterburn effect of strength training alone. There is no need for excessive endurance sessions, because the duration is far less important than the intensity. In order to achieve the highest possible afterburn effect through endurance training, a Pulse range from 140 to 160 beats per minute.

Anyone who wants to learn more about the topic of increasing metabolism, the afterburn effect and fat loss will love the article AEROBIC TRAINING & FAT LOSS will certainly find it informative.

THE DOMINANT FACTOR: BUILDING MUSCLE INCREASES BASIC METABOLISM

Strength training always comes before endurance training

But the advantages are not enough, there is another extremely convincing argument regarding the increase in metabolism, which speaks especially in favor of strength training: In contrast to endurance training, weight training builds muscle and every additional kilogram of muscle mass increases the daily basal metabolic rate considerably.

IN SUMMARY, IT CAN BE STATED THAT THE COMBINATION OF STRENGTH AND ENDURANCE TRAINING ACHIEVE THE GREATEST FAT BURNING EFFECT - BOTH DURING THE TRAINING SESSION AND AFTERWARDS

The afterburn effect is significantly higher with strength training than with endurance training. In other words: if you had to choose between strength and endurance training (for example due to time constraints), Strength training is always preferable to endurance training . Provided, of course, that you are aiming for a maximum increase in metabolism with an increased afterburn effect.

ESPECIALLY WOMEN WHO WANT TO LOSE FAT SHOULD DO STRENGTH TRAINING REGULARLY

Women in particular who have previously shied away from weight training should use the current findings to change their mindset and include strength training as a permanent part of their training plan. This will not only help you reach your personal goals faster, but also make them much more pleasant. And please don't be afraid of the "dreaded mountains of muscle" - before you build them up, your skin will be firmer and your stomach will be flatter!

AUTHOR:

Dipl.-Hdl. Andreas Frey (Owner & Managing Director FREY Nutrition ® , IST lecturer, SR columnist, NAC juror, nutritionist, 3-time world champion & Mr. Universe)
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