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The Afterburn Effect

By blog, Workout

Topic: The Afterburn Effect

Afterburn, also known as EPOC (Excess Post Exercise Oxygen Consumption) is a term used for the effects that take place after your workout has been completed. Even though you have completed your workout and are on to the next item on your agenda, your body is still working its way to recovery.

Here’s some science behind it!

EPOC – EPOC describes the amount of oxygen required to get your body back to its resting level of metabolic function.

Your body uses oxygen to replace the energy and muscle glycogen (carbohydrates) you used while working out. The more oxygen used, the more calories you will continue to burn post-workout. The amount of oxygen used will be different for every individual, therefore you won’t know exactly how much afterburn will take place. Some factors that play a role in calories burned include; gender, age, lean body mass, fitness level and the intensity of the exercise.

Studies have shown that HIIT (high intensity interval training) workouts and Tabata workouts tend to produce the most afterburn effects vs. a workout that is in a steady state. Typically, if you are working out somewhere between 70-85% of your max heart rate, you will have more success in achieving afterburn. Don’t be confused, you can still benefit from afterburn while lifting weights! Be sure to keep up your intensity throughout the duration of your workout.

How can our gym assist you with hitting HIIT training during your workouts? Republic Fitness offers a Myzone belt which allows people to track their heart rates. This belt will notify you once you are at 80% of your heart rate capacity. These belts are offered right here at the gym, so no need to go searching! Use the links below to take a look at some of our Myzone team training classes as well as more detail about the Myzone belt!

https://healthworksfitness.com/teamtrainmyzone/

https://www.myzone.org/

Overall, it seems as though afterburn is influenced by intensity vs. the duration of the exercise. Great news is you could potentially cut down on the hours in the gym, BUT you need to be putting in additional effort during your workout.

Your metabolism is constantly working to help the body function, so keep in mind your body is constantly burning calories…yes, even when resting! But, afterburn is a major factor in burning those extra calories and burning away some excess fat.

Republic Fitness

Breakfast On The Go

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Jumping up out of bed once the alarm goes off to get to the gym? Trying to get a quick workout in before work? Many times, people will head to the gym early in the AM and then go right to work. For many, the morning is the best time for them to get their workouts in. Early workouts make people feel accomplished, relieves stress of the after-work workout and leaves them feeling energized and ready to seize the day!

One thing people tend to forget is their breakfast! Once you have completed your workout and get to the office, it is important to make sure you are fueling your body. Having a carbohydrate and protein filled meal after your workout is one-hundred percent necessary. Not only will it refuel your body, it will provide you with energy and stop you from overeating during other meals throughout the day.

Two items that can be a staple for your morning “on the road” breakfast, could be a protein bar and a banana or apple. These items take up very little space in your gym bag and can leave you feeling satisfied after a workout. Protein bars come in tons of different varieties and flavors which could help you with any cravings you may have. Eating a fruit source along with the protein bar provides you the carbohydrates your body needs as well as some micronutrients (which are always a huge bonus).

If you’re someone who isn’t hungry after a workout, try drinking a protein shake. Shakes will be much lighter on the stomach. All you need to do is throw the protein powder into a shaker cup the night before and put it in your gym bag. Before you leave the gym, just fill the cup up with some water, shake it up, and you’re ready to go! If you prefer to have a thicker consistency, try adding some almond milk and ice with the protein and blend it up the night before. You can keep it in the freezer until you’re ready to head to the gym. While you are working out, the shake will begin to defrost and will be perfect by the time your workout is complete!

Overnight oats can be made with quick oats and almond milk and placed in the refrigerator overnight. If you want to add some flavor try adding cinnamon, cocoa powder, peanut butter or any of your favorite flavors! Making a PB&J on a bagel is a tasty option as well! You can pretty much make any food you may want to eat for breakfast the night before. Planning ahead the night before will save you time and stress in the AM.

 

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