It’s not just the calories you burn when you run on the treadmill. The real benefit comes later: you keep removing them hours later.
By increasing the oxygen your body consumes during exercise, after training, you will continue to burn calories. When finished, the body uses more oxygen than usual. This post-exercise consumption (CPE) causes a metabolic spike that is capable of increasing your kilojoule burn for the next 48 hours. For every liter of that gas you use, 20 kj are burned. The trainings that we show you are three ways to raise your CPE. Only do one or two every week, and rest a day between sessions. Research published in the journal Sports Medicine revealed that CPE lasts for a long time, from 15 minutes to 48 hours.
If you want more muscle
Total kj removed: 4,235
What to do? Do this complete routine to gain muscle while losing weight. Rest for one to two minutes between one set and another. Do reps at 80-90 percent of the maximum you can lift. Lift the weight for a second and take two to descend.
Do each of these movements in 3 sets with 8, 6, and 4 reps: Barbell Squat, Pull-Ups, Deadlift, Barbell Press, Seated Rowing, Triceps Lowering, Barbell Curl, and Weighted Sit-Ups
Kj removed during exercise: 1,000
Why does it work? A study published in the Journal of Applied Sport Science Research showed that strong resistance training produces maximum CPE (10.6 liters, 222 kj per minute) and cycling (6.7 liters and 140 kj per minute). Lifting heavy loads causes more damage to the muscle fibers, so they require more oxygen and energy for recovery. This causes you to burn more kilojoules after training than during the same practice.
Kj eliminated after 15 minutes of exercising: 3,225
If you have a lot of time
Total kj removed: 3,820
What to do? If you can train during the morning or at any other time of the day, with this routine you will get good fat burning results. So before you go to work, run, bike, or row for 25 minutes, at 75 percent of your maximum effort, and do the same thing again after work.
Kj eliminated during the exercise: 2,845
Why does it work? Research published in the British Journal of Sports Medicine asked a group of participants to run 25-minute sessions at 75 percent of their maximum effort. And then they made that same group run 50 minutes with the same intensity. Subsequently, they derived the combined mean CPE values. The result was 3.1 liters (64 Kj per minute), compared to 1.4 liters (29 Kj per minute) that they achieved in the continuous and prolonged session.
Kj eliminated after 15 minutes of exercising: 975
Can’t do 25 minutes? Reduce sessions by 10 minutes. So you only have to run 15 minutes at 70 percent of your maximum effort twice a day. This will burn 40 Kj more per minute after the session than if you had run for 30 minutes at 70 percent of your maximum effort, according to research published in the Conditioning Journal.
Total kj removed: 2,335
If you have little time
Total kj removed: 4,020
What to do? Run as fast as you can for one minute, then rest 30 seconds. Repeat this procedure 20 times. You can do it on a treadmill or outside, during a normal run.
Kj removed during exercise: 1,825
Why does it work? We know that interval training accelerates fat burning, but doing it with bursts of 100 percent of your power will lengthen this effort for up to hours after training. A study published by the Journal of Sports Sciences showed that a group of people ran 30 minutes at 70 percent of their maximum effort. Then another group did it at 20 one-minute intervals each at 100 percent effort, with a half-minute break between each. The second group consumed more oxygen and consequently burned an additional 145 Kj per minute after exercise, compared to people who exercised steadily for half an hour.
Kj eliminated after 15 minutes of exercising: 2,195