What are the effects of afterburn after exercising?

After exercising, there is the term afterburn effect. This term is indeed quite ordinary for most people. However, you need to know it in order to understand and maximize the effects of this one. Because, understanding afterburn is very useful, especially for those who are focusing on losing weight. For more details, following the review.

Simply put, afterburn is calories that continue to be burned after you stop exercising. Because the body does not only burn calories when you are just exercising even after. This way the body does it is not without purpose.

When exercising, the body burns a lot of calories. Well, so as not to be "shocked" because it suddenly stops, your body will continue to burn calories after you finish exercising. The rest of the combustion is also done to cool down body temperature and overcome hormonal changes after exercising.

In scientific terms, the afterburn effect is also called excess post-exercise oxygen consumption (EPOC). Easily, EPOC is the amount of oxygen needed to restore the body to rest. When you rest after exercise, the body will experience several phases, namely:

    Returns oxygen levels
    Eliminating lactic acid
    Repair muscle and restore ATP levels (molecules that provide energy to the body for activities such as exercise)

Quoted from Healthline, research shows that the highest EPOC levels appear after exercise. This condition will continue for a considerable period of time, which is around 38 hours.

Research also shows the fact that the more intense the exercise, the more calories you burn afterwards to restore the body to a state of rest. However, it is difficult to estimate the exact number of calories produced after afterburn because each person's reaction to high-intensity exercise varies. This is influenced by fitness factors, gender, age, duration, and intensity of exercise.
This type of exercise can maximize the afterburn effect

High intensity interval training (HIIT) is a sport that can stimulate a higher EPOC because you use more oxygen in the process. Therefore, enough oxygen is needed to be replaced after exercising.

You can exercise any type of intensity according to your wishes and abilities. Do this exercise for 25 minutes so that calorie burning after exercise can be maximum. Here are the types of high-intensity exercise you can do along with the guidelines:


Cycling is a sport that trains the body's immune system and heart and blood vessels. This exercise can provide a fairly high afterburn effect if done with interval techniques with the following rules:

    Minutes 0-10: Warm up on flat roads, increase speed slowly.
    Minutes 10-12: Try cycling while lifting your buttocks from the seat like a half-standing position.
    12-14 minutes: Sit back and drive casually.
    14-18 minutes: In a sitting position, pedal a bicycle at high speed every 30 seconds.
    Minutes 18-19: Return the speed as before.
    Minutes 20-23: Increase speed, pedal for 30 seconds standing and 30 seconds sitting alternately.
    Minutes 23-25: Hold your bicycle quickly for 30 seconds while sitting and leave for 30 seconds without paddling.
    Minutes 25-30: Cool down, paddle casually.

Sprint interval

Sprint intervals have been proven to burn body fat very high. In addition, this type of exercise also helps increase muscle strength and endurance of the heart and blood vessels. Sprint is also an effective way to maximize the effects of afterburn after exercising. To do this, follow these steps:

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

With HIIT practice, the body will burn more calories, both during and after exercise. However, because this exercise is very hard, just do it 1-2 times each week.