women

Logging miles on the treadmill will get you a fit body – but these workouts will keep you burning calories for hours afterwards

Description: Maximise Your Afterburn

It sounds too good to be true, but training in the right way sends your metabolism soaring for hours, even days afterwards. This is thanks to excess post-exercise oxygen consumption (EPOC), or “exercise afterburn”.

“EPOC is the extra calories burned after training,” says trainer and founder of Club 51, Jon Denoris (clubfiftyone.co.uk). “Burning fat and calories in the 23 hours when you’re not exercising is the Holy Grail of permanent weight loss. Depending on duration and intensity, your EPOC can remain elevated for up to 48 hours after exercise.” These three workouts will help you in the zone.

Continuous interval training

How?

Alternate three minutes of power-walking with three minutes of high-intensity running, for 30 to 60 minutes.

Why?

“Interval training is a great way to burn calories without spending extra time in the gym,” says Denoris. “With this workout, you overload the body with short burst, then rest for a period, before repeating the same, or an entirely new, interval. Doing this unleashes a flood of hormones, including epinephrine (adrenaline) which helps your body burn calories, even when you’re not working out.”

Split training

Description: Split training

How?

Do two to four 15-minute high-intensity sessions throughout the day. This could be a morning session at home. Rather than repeating your normal routine, you divide your sets over the shorter workouts. Keep your sessions short, sweet and consistent.

Why?

“Exercise causes you to burn fat and calories at an increased rate, which continues once your workout is finished,” says Denoris. “Two sessions a day means twice the metabolism boost. Plus, many people push themselves harder during shorter sessions,”

 

Circuit training

How?

Perform one weight-training exercise for 10 to 12 reps, then run to the next exercise station. Do six to ten exercises in each circuit, and complete it three times, resting 20 seconds between each move.

Why?

Researcher at Shippensburg University in the US found that circuit-training, consisting of three sets of eight exercises, resulted in a higher EPOC within 30 minutes of exercising, compared to an equivalent treadmill workout. “Blood is shunted from one part of the body to another, requiring extra energy and fuel,” says Denoris. “High-intensity exercise also produces lactic acid in the blood, which the body must clear post workout. The process uses excess fat for energy and pumps oxygen around the body. Circuit training produces extra lactic acid, raising your metabolism significantly afterwards”

Heavy resistance training

Description: Heavy resistance training

How?

Do three to eight reps of resistance exercises, such as squats or bent-over rows, with weights that limit you to this number.

Why?

“Muscles are fat-burning furnaces,” says Denoris. “They need calories to repair and grow, even when you’re not in the gym,” A study in the journal Medicine & Science in Sports & Exercise found that women burned nearly twice as many calories in the two hours after their workout, when they lifted 85 per cent of their maximum load for eight reps, than when they did higher reps at a far lower weight.

Another study, in The Journal of Strength and Conditioning Research, found that women who completed an hour-long strength-training workout also burned an average 100 extra calories in the next 24 hours than they did when they hadn’t lifted weights. So at three sessions a week, that’s 15,600 calories a year of afterburn, or about four-and-a-half-pounds of fat. And all without lifting a finger!

Top search
women
- 6 Ways To Have a Natural Miscarriage
- Foods That Cause Miscarriage
- Losing Weight In A Week With Honey
- Can You Eat Crab Meat During Pregnancy?
- Grape Is Pregnant Women’s Friend
- 4 Kinds Of Fruit That Can Increase Risk Of Miscarriage
- Some Drinks Pregnant Women Should Say No With
- Signs Proving You Have Boy Pregnancy
- Why Do Pregnant Women Have Stomachache When Eating?
- Top Foods That Pregnant Women Should Be Careful Of
- 6 Kinds Of Vegetable That Increase Risk Of Miscarriage
Other
women
- How To Spice Up Your Training
- Welcome to your Third Trimester (part 44) - Health professionals and you
- Welcome to your Third Trimester (part 43) - Making the most of maternity leave
- Fish, Licorice Root, And Seaweed : Eating fish instead of meat could reduce the risk of diabetes.
- Enlightened Diet : Microgreen power
- Welcome to your Third Trimester (part 42) - Desperate for a toilet
- Welcome to your Third Trimester (part 41)
- The Return Of Age-Old Remedies
- The Gift Of Breath
- Welcome to your Third Trimester (part 40) - Baby showers
 
women
Top keywords
women
Miscarriage Pregnant Pregnancy Pregnancy day by day Pregnancy week by week Losing Weight Stress Placenta Makeup Collection
Women
Top 5
women
- Cinnamon: A natural treatment for Polycystic Ovary Syndrome?
- 5 Tips for Safe Exercise During Pregnancy
- Four Natural Ways Alternative Medicine Can Help You Get Pregnant (part 2)
- Four Natural Ways Alternative Medicine Can Help You Get Pregnant (part 1)
- Is Your Mental Health Causing You to Gain Weight (part 2) - Bipolar Disorder Associated with Weight Gain