As of: January 31, 2024, 10:06 a.m
By: Juliane Gutmann
Comments
Press
Split
Among other things, the intensity of the training determines how strong the afterburn effect is.
© Lars Zahner/Imago
During exercise, the body burns more calories than when resting.
Even after exercise, energy consumption is increased - which can be used as part of a diet.
Lose weight even though you're not doing any exercise?
The afterburn effect is suspected of making exactly that possible.
In professional circles this is also known as EPOC (Excess Post-Exercise Oxygen Consumption).
It describes the body's increased energy consumption after intensive training.
Behind this is a stimulated metabolism: This continues to run at full speed after training and thus burns energy.
Increased body temperature, heart rate and oxygen intake are also characteristic of the afterburn effect.
Take advantage of afterburn effects through nutrition, training breaks and intensity
The more intense and longer the training, the longer the afterburn effect lasts - sometimes up to 48 hours.
If you make full use of it, you can lose weight more effectively.
But what do you have to do to make the most of the regeneration phases after exercise?
You should know the following rules:
To promote the afterburn effect, you should avoid high-energy snacks before training.
According to Focus
, nutritionist Steffen Lüdcke recommends
not eating anything that increases blood sugar two hours before training.
These include, among other things, carbohydrate-rich foods, energy drinks or muesli bars.
The goal is to deplete carbohydrate stores before training to promote fat burning.
Because the body only uses its fat reserves when there are no quickly available carbohydrates available.
Pasta without carbohydrates – perfect for “afterwards”
It sounds too good to be true, but it actually exists: the pasta without calories
(promotional link)
!
So-called Shirataki or Konjac noodles are made from the Konjac root.
They consist almost entirely of water and indigestible glucomannan.
These noodles are almost tasteless and absorb the aroma of sauces perfectly.
And: They keep you full for a long time!
A conscious diet before training should consist of easily digestible foods to keep blood sugar levels stable.
When carbohydrate stores are depleted, the body falls back on fat reserves.
It is therefore advisable to temporarily avoid eating after training in order to make the most of the afterburn effect.
Eating food immediately after exercise causes the body to burn the calories it consumes instead of accessing its fat reserves.
Training breaks that are too short can damage the muscles and impair the afterburn effect.
Therefore, give your body sufficiently long breaks.
Never exercise with sore muscles.
The longer and harder you train, the stronger the afterburn effect.
According to the fitforfun
portal, Theodor Stemper from the University of Wuppertal describes it
as follows: “The longer the intensive exercise lasts, the greater the EPOC values.”
Researchers at the University of South Australia emphasize that long-term weight loss requires permanent changes in exercise and diet, and the afterburn effect alone is not slimming.
The afterburn effect should not be viewed in isolation, but rather as part of a holistic approach to health and weight management.
Don't miss anything: You can find everything about health in the regular newsletter from our partner 24vita.de.
My news
Heart failure: Cardiologist warns against ignoring four warning signs
According to experts, up to five kilos of weight loss per week should be possible - with intermittent fasting
Do you always wake up at the same time?
The Chinese organ clock could provide the explanation
Influenza illness: How long does it last in an adult?read
No appointment in the practice necessary: Read which specialists you can see directly without a referral
Cold: Medicines in the test - only one medicine really helpsread
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. It in no way replaces a visit to the doctor. Our editorial team is not allowed to answer individual questions about medical conditions.
The editor wrote this article and then used an AI language model for optimization at her own discretion. All information has been carefully checked. Find out more about our AI principles here.