Burn your kilojoules after your workout is finished
Introducing EPOC – Excess Post-Exercise Oxygen Consumption – this process burns those extra kilojoules after your exercise session. While most people concentrate on burning kilojoules during their workout session, your body will continue to burn kilojoules for long periods of time after you left the gym.
Burn your kilojoules while your body is recovering. Remember a hard and fast session will require your body to recover more than a softer, less intense workout. So what does Recovery mean? Recovery is the word used to describe all the processes your body implements after a workout. Things like replenishing energy supplies, sending new glycogen to your muscles, converting lactic acid back into pyruvic acid, etc. In order for recovery to happen your body will need fuel and your body’s preferred fuel choice is your stored excess fat.
So what exercises do I have to do for EPOC to work effectively and burn fat?
To Burn your kilojoules, Firstly your body needs to recover after all types of exercise, but anaerobic and aerobic exercise will benefit you the most for EPOC to burn the most fat. You will need to learn to know your body better with time for you to understand what will work for you most effective, but here are five (5) exercise types that work good with EPOC fat burning.
HIIT (High Intensity Interval Training)
What if you don’t have lots of time to waste? HIIT is known to burn a lot of calories in a short amount of time. After this high intense exercise that saves you time, your body will be recovering throughout most of the day.
The fun part about spinning is it provides an aerobic zone combines with spurts of fast anaerobic work. Spinning classes allow you to control the intensity of your personal workout with this low impact exercise.
Weights are also a very good way of causing your body to recover afterwards especially when doing heavier weights. Weights as well as strength training puts stress on your muscles. Slow and controlled movements are the most effective. After a hard weights session your body will require energy to repair itself.
Sprinting is considered anaerobic and high in intensity. Ever heard of Former Olympic Sprinter Samantha Clayton? This is her all time favourite session for feeling the after burn.
What about an intense dance class or step class? The intensity is moderate but high in impact. Make sure it lasts for about an hour and you will burn your kilojoules even more once you’re back at home, not to mention the amount of kilojoules you burn during the class. If you can find a class that can get you to lift both feet of the ground like jumping and kicking the amount of kj burned will be so much more.