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Brooke’s Fitness Board – February 26, 2019


Hello everyone! Today I’m going to talk about the after burn effect and how it works.

First I will talk about the After-burn effect. This is when your body burns calories for up to 48 hours after your workout. This can be done by doing HIIT training, this stands for high intensity interval training. This in others words it is when you’re doing your workout you want to keep your workout in a high intensity state, then back to low and repeat this through your entire workout. This in return will increase your heart rate above and beyond your average BPM (beats per minute) compared to your average workout. For weight lifting this could mean doing pull ups, resting for 10-20 seconds then doing another associated lat exercise like barbell rows. For cardio training on a treadmill this would be doing a full out sprint for a couple minutes, then back to a jog for a couple of minutes then repeat. For weight lifting you want to be lifting heavy weights, this is going to break down the muscle more and help burn calories during the workout and after. You also want to be doing multi joint exercises; these are exercises that work more than one muscle at a time. This would include barbell bench press, squats, dead lifts, barbell rows.

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