Excess Post-exercise Oxygen Consumption or EPOC is your formal tag for the afterburn effect caused by intense exercise. Short but bouts of exercise cause an abnormal buildup of lactic acid and also use up the ATP and glycogen stores in your muscles. Your body needs to work following your workout to remove this acid and change out your ATP and glycogen stores. This post exercise work requires oxygen and burning off calories. Your article workout metabolism will continue to burn calories from 6-12, even 24 hours after training based on the sort of exercise along with your exercise intensity.

The Best afterburn effect is promoted by three types of exercise:

• Cardiovascular High Intensity Interval Training or HIIT. Examples include swimming periods, conducting sprints, or turning on a stationary bicycle. These examples require short bursts of high intensity with short rest periods in between these bursts.
• High Intensity Full Body Circuit Training. Simple examples include calisthenics conducted in short intense bursts with minimal if any rest between sets, or the use of light weights, or your own bodyweight to perform a variety of full-body exercises, repeated a few times with little or no rest.
• High Intensity Resistance Training. Heavy training with heavy weights, weight training that challenges each of your major muscle groups boosts your post-exercise metabolism. Or plyometrics or even “box training” will even build strength, speed, endurance and agility.

Intensity — The number of calories burned during and after exercise is directly associated with that action’s intensity. You should attack the exercise with strength to promote the calorie burn during the afterburn that is resulting.

Here are five ways raise the afterburn to increase that intensity and increase the Amount

Total Body Exercises — Multi-joint and compound exercises such as squats, Olympic lifts and deadlifts work your major muscle groups and also promote afterburn and calorie burn. Skip joint exercises like curls and concentrate on body motions.

Heavy Weights — Heavy weights and barbells raise the stress on your body and force it to grow. Mass moves and heavy weights like squats stimulate production. Choose the heaviest weights you can handle.

 Build Lean Muscle — Your body will burn off 30 percent more calories to support lean muscle than it does the exact same quantity of fat. The more muscle mass you have, the tougher your metabolism functions to maintain it.

Heart Rate — When performing periods, your goal should be 85-90 percent of your max heart rate during the brief bursts. Letting it fall back to speed before maxing and then coaching to max heart rate is the most effective method of creating oxygen debt.

Maximal Effort — The magnificent state caused by maximal effort is the thing that generates oxygen debt and in turn compels the afterburn effect. There’s no “aerobic zone” in interval training, just all out effort followed by a recovery phase and another all out effort.

Intense, full body training done with weights and maximum effort will force your body. As you burn fat and calories you will boost your cardiovascular capacity and endurance and add lean muscle mass which will consequently encourage a burning metabolism.