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Benefits of the afterburn effect, when calories are still burned after exercise

KONTAN.CO.ID – JAKARTA. There’s the term effect afterburn after we exercise. This term is quite common for most people. However, we need to know in order to understand and maximize the effect of this one.

The reason is, understanding the afterburn is very useful, especially for those who are focused on losing weight. Simply put, afterburns are calories that continue to be burned after you stop exercising. Apparently, the body not only burns calories when we are exercising, but also afterwards.

The way this is done by the body is not without purpose. When you exercise, your body burns a lot of calories. So, so you don’t get “shocked” because you suddenly stop, your body will continue to burn calories after you finish exercising. Residual burning is also used to cool back body temperature and cope with hormonal changes after exercise.

In scientific terms, afterburn effect also called excess post-exercise oxygen consumption (EPOC). Simply put, EPOC is the amount of oxygen needed to restore the body to a resting state.

When we rest after exercise, the body will go through several phases, namely: Restoring oxygen levels Eliminating lactic acid Repair muscles and restore levels of ATP (the molecule that provides energy to the body for activities such as sports).

Quoted from HealthlineStudies have shown that the highest EPOC levels appear after exercise. This condition will continue for quite a long period of time, which is around 38 hours.

Research also points to the fact that the more intense the exercise, the more calories burned afterward to return the body to a resting state. However, it is difficult to estimate the exact number of calories that will result from afterburn because everyone reacts to high-intensity exercise differently. This is influenced by factors of fitness, gender, age, duration and intensity of exercise.

The type of exercise that can maximize the afterburn effect

High intensity exercise or high intensity interval training (HIIT) is a sport that can stimulate a higher EPOC because we use more oxygen in the process. Therefore, a large amount of oxygen is needed to be replaced after exercise.

We can do any kind of intensity exercise according to our wishes and abilities. Do this exercise for 25 minutes so that the calorie burn after exercise can be maximized. Here are examples of types of high intensity exercise that we can do along with the guidelines:


Cycling is a sport that trains the immune system and the heart and blood vessel systems. This sport can have a high afterburn effect if it is done with the interval technique with the following rules:

  • Minutes 0-10: Warm up on a flat road, increase speed slowly.
  • 10-12 minutes: Try cycling while lifting your buttocks from the seat in a half-standing position.
  • 12-14 minutes: Sit back and ride with ease.
  • Minutes 14-18: In a sitting position, pedal at high speed every 30 seconds.
  • 18-19 minutes: Restore speed to normal.
  • Minutes 20-23: Increase speed, pedal the bicycle for 30 seconds standing and 30 seconds of sitting alternately.
  • 23-25 ​​minutes: Pedal quickly for 30 seconds while sitting and leave for 30 seconds without pedaling.
  • Minutes 25-30: Do cool down, pedal with ease.

Sprint interval

Sprint intervals have been shown to burn very high body fat. In addition, this type of exercise also helps increase muscle strength and endurance of the heart and blood vessels.

Sprints are also an effective way to maximize the afterburn effect after exercise. To do this, follow these steps:

  • Start by jogging for 5 minutes.
  • Run at high speed for 30 seconds.
  • Recover by jogging slowly or walking for 60-90 seconds.
  • Repeat steps 1-3 for the next 20 minutes.

With HIIT training, your body will burn more calories, both during and after exercise. However, because this exercise is very tough, do it only 1-2 times per week.

This article was published on Kompas.com with the title Benefits of the Afterburn Effect, When Calories Are Still Burned After Exercise.

Editor: Wahyu T. Rahmawati