How To Burn More Calories With Heart Rate Training

Last week we discussed how heart rate training can help you build your endurance. This week it’s all about the afterburn.

What is the Afterburn effect?

Short answer - you continue to burn calories after your workout. Sounds a little too good to be true right? It isn’t. It’s all about being deliberate with your workouts as opposed to just working hard.

You continue to burn calories after a workout thanks to something called excess post-exercise oxygen consumption (EPOC). After intense activity, your body requires more oxygen to recover which means your metabolism works at a higher rate to bring you back to a resting state. The quicker your metabolism works, the more calories you burn.

How long does Afterburn Last?

The Afterburn effect can last anywhere between 15 minutes to 48 hours post workout. It all depends on the person, energy exerted, and type of workout.

How do I achieve the Afterburn effect?

While working you want your heart rate to be somewhere between 80-99% of your maximum heart rate (MHR) depending on your fitness level. Since we use MYZONE heart rate monitor at Calistoga Fit, you want your heart rate somewhere in the yellow and red zones.

MYZONE levels.jpg

How can I get in the Yellow and Red Zone?

High Intensity Interval Training (HIIT) - HIIT requires short spouts of work in the yellow and red heart rate zones with rest periods in between. 45 seconds on and 15 second rest is a popular HIIT cadence. But if you’re a beginner, you can lower the work to rest ratio so you have longer rest breaks.

Tabata Training –Perform 20 seconds of work in the MYZONE Red Zone then rest for 10 seconds. Repeat for eight cycles.

Little Method – Keep you heart rate in the yellow and red zone for 60 seconds and rest for 75 seconds. Do this for 30 minutes.

How Many Days a week should I perform these exercises?

Afterburn workouts are most effective when balanced out with endurance training. This helps your body recover and helps you avoid burnout. Perform these workouts 2-3 times a week.

Do you want a personalized Afterburn workout? Schedule a virtual MYZONE session with personal trainer Donavan Almond to create an effective post-workout calorie burning workout that fits in with your fitness level.

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