Ignite the Afterburn

May 16, 2012

Image of fast-paced walking Health-minded people who are looking for ways to maximize the results of their fitness regimens are taking advantage of the 'afterburn effect' where calories continue to be burned at a high rate for an extended period of time after an intense exercise session. Research shows strong support for this method, suggesting a consistent relationship between intense activity and the  rate of calories burned after exercise. A longer and more intense exercise session creates a higher metabolic rate which means more calories are burned throughout the day. A recent study at the University of Kentucky  published in Medicine & Science in Sports & Exercise found that participants who cycled vigorously for 45 minutes burned approximately 190 additional in the 14 hours after exercise than when they didn't work out at all. If you're ready to take your workouts to the next level, it's best to gradually incorporate more high intensity sessions into your current regimen.  Jumping into a regimen of high intensity workouts can lead to burnout or injury, introducing higher intensity exercise will make a difference in how many calories you burn and insure that you can maintain a higher level of intensity during your workouts. Interval training, consisting of short, very intense sessions interspersed with periods of rest, is an effective way to maximize after burn. Another way is to split your routine into two different sessions, one in the morning and one in the evening to keep the metabolism working at peak capacity over a longer period of time. After you ignite the afterburner,  support that metabolic peak for maximum results!
  • Drink Cold Water. The Clinical Research Center in Berlin found fat-burning metabolism increases by 30% 10 minutes after drinking 17 ounces of cold water.
  • Eat Fiber. Eating more fiber increases metabolism as the body burns more calories digesting foods with high fiber content.
  • Do a Morning Workout. Morning workouts create a longer-lasting after burner effect that burns more calories during the day.
  • Drink Green Tea. A study in the American Journal of Clinical Nutrition found that green tea helps you burn 35-to-43% more calories a day.
  • Spice It Up. An Oxford University study found that adding just 3 grams of chili peppers to meals increases your fat-burning metabolism.
No matter what your training program, it pays to up the ante, you can multiply your health rewards!    

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