You've probably heard about the call more than once "afterburn effect", and how most athletes always look maximize its incidence, especially in weight loss or fat reduction routines bodily.
In this article we are going to show you some cardio exercises with a great afterburn effect but, before you start with them, do you know what exactly the afterburn effect is?
What is the afterburn? Some exercises to maximize it
When you exercise, the rhythm of functioning of your body is triggeredto. The oxygen consumption rises very high and the metabolism also triggers its levels in a very short time. This creates an oxygen deficit, which the body takes a few minutes to recover.
But nevertheless, once the activity stops, the body seeks compensation for that initial deficit. Breathing takes time to slow down again, and the metabolism also takes time to go down. In addition, they begin a whole series of recovery and regeneration processes, which trigger the energy consumption that your body demands even if the physical activity has already stopped. Is extra energy demand It is the afterburn effect.
Its duration depends on the intensity and type of exercise performed, but it can last up to 72 hours.
1. Running with rhythm changes
Rhythm changes in general help improve the afterburn of any exercise. By constantly altering the amount of oxygen your body requires, it is difficult for you to achieve homeostasis, and therefore the energy expenditure is higher. Go for a run and do short high intensity races for 5 minutes, around 80% of your maximum pace, then recover with 1 minute of light walking. Repeat this entire cycle for between 4 and 8 repetitions.
This exercise helps increase metabolic rate and oxygen consumption, but by itself it is not enough for a good afterburn because of its short duration. Use it as the second half of some session.
Combining exercises of different types and working different parts of the body is also a very good way to get a prolonged afterburn. Prepare a circuit with 12 stations, in which you must intersperse exercises of different types: dumbbells to do bicep repetitions, a squat station, another abdominal work, steps, etc.. The important thing is that you do not repeat the same muscle group twice in a row.
Rotate for the seasons alternating 30 seconds of high intensity activity, with 10 seconds of rest between stations. Depending on your physical form, you can complete between 2 and 3 laps of your circuit training.
Plyometric exercises are widely used in the professional field for the completeness of his work and the great benefits that it entails. It is a type of training that It improves both strength and endurance, and helps prevent injuries. One of the easiest ways to start with plyometrics is to perform basic jumping exercises:
- From a neutral position, upright and joining the feet, bend your body briefly to catch momentum and jump vertically, in a fast and explosive movement. Make sure to fall with the pads of the feet and not with the heel, as well as flexing the knees to absorb the impact.
- Look for some Good sized stairs that you can comfortably climb up and down safely. Try to run through them up each step one by one, resting both feet on it. Do it as fast as you can, going up and down until you can't keep up.
- Jump from a raised platform about 40-60 cm from the flooror. Fall carefully, as in the first exercise, and jump up back as soon as you touch the ground.
Never work with plyometrics more than once a week, especially if you are a beginner. Although this way of training reports many benefits, it also It is very demanding with the joints. Therefore, be sure to respect adequate recovery times.
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