We still do not have a full scientific knowledge about this process: ‘Afterburn‘. Accelerated metabolism and its corresponding post-exercise energy consumption at levels above baseline. What we can know empirically is that after an intense training session the hours after training in relation to sensations, differ greatly from what a mild maintenance session entails.
Let’s see through this article what the famous ‘after burn’ consists of. You will be surprised by the fact that it is not only about the beneficial processes of training for a certain time, but also about subsequent adaptations in the very short term.
What is the after burn effect?
Also known as EPOC (Excess Post-Exercise Oxygen Consumption, that is, Excess Oxygen Consumption after Exercise). Well, as we have explained, our body continues to consume resources after a session of certain impact.
This fact could promote an improvement in terms of fat levels, since the catabolism produced after the session does not end when leaving the room, it lasts until it reaches homeostatic levels. Therefore, empirically, we do not make an excessive intake in the following hours, our body will use its main reserve for continuous activities such as routine habits: fat reserves.
Aspects that you should keep in mind about the after burn effect
The sessions themselves that cause the ‘after burn’ must not only be intense, they must also have an increase in load, volume, variability and intensity with respect to time and improvement in physical condition. In this article you will find some cardio exercises to improve your after burn.
Otherwise, the adaptations produced will not imply that said higher stimulus leads you to that extra post-exercise consumption. The more intense the session, the greater the ‘After burn’ effect is supposed to be. In addition to this, the ‘After burn’ effect decreases as the post-exercise time progresses, after several hours, the body stabilizes, returning to its normal levels in terms of energy consumption and oxygen demand.
Each person is unique as is their physical condition
We do not have a mechanism to establish optimal ranges to achieve ‘after burn’ or to achieve adequate levels of ‘after burn’; What we can know is that once a certain intensity is exceeded, let’s call it ‘roughly’ high for each specific subject. It would provoke the existence of such a process.
Therefore, we still cannot determine it exactly for each person, taking into account age, sex, environmental factors, physical condition, previous fatigue, and a long list of etc.
How to include it in your training?
It is not really a factor in training, rather a consequence of it, and above all, a consequence after an oxygen demand in question that affects up to 24-72 hours later. Therefore, the key is based on reaching a physical limit without endangering your health. A good one could be to apply a joint training between high loads, functional and cardio , without worrying that there is interference between them if we are non-professional practitioners.
That said, let’s imagine a session of at least 45 min. With shortened recovery periods, trying to reach muscle failure in external load training and in cardio an interval work, moving between 120-150 bpm. Or even a group body pump or cardio boxing class.
The possibilities are very wide, the only pattern is to maintain an interesting duration added to a committed intensity. And it is that we do not have a total knowledge of ‘After burn’. Sports scientists cannot always be guided by a totally truthful statement about training. Well, there are still factors that escape us. And what is valid today will totally change tomorrow.
Therefore, we must be flexible and say that in today’s song ‘After burn’ we have ‘some clues along the way’ and they are still valid; however, we cannot speak with complete certainty on this subject.