Boost Your Burn!

    In weight management it is all about intake and burn of calories. (We
    explained that ‘phenomenom’ in our last article). We all know a lot about
    how to take in tasty calories… so we should come to the most interesting
    question of how to burn them again and here we come to the magical world
    of muscles and training…

    Do you EPOC?
    Burn calories and melt down fat all day long, even after your workout.
    This is the excess post-exercise oxygen consumption effect or simply EPOC
    or after-burn effect. During your cardiovascular exercise or weight
    training, your muscles burn oxygen but after training your body continues
    to need oxygen at a higher rate than before the exercise began. During
    EPOC the body is restoring itself to its pre-exercise state, and thus is
    consuming oxygen at an elevated rate. This means that energy is also being
    expended at an elevated rate.

    This after-burn occurs every time you work out. But there are differences.
    Let’s imagine we are in a typical gym and have a look around; there are
    ladies doing cardio training on the bicycle ergometer reading the Spanish
    ‘Hola’. As you already can imagine it is an aerobic workout as they
    breathe easily, doing this for an hour or more and don’t sweat at all –
    they need to concentrate on their magazine. The conclusion is they do burn
    calories, but only as long as they or on their bikes and a few minutes
    after. Let’s go ahead and see who else is in the gym and we can see some
    guys doing high intensity interval training (HIIT), like cross fit. These
    guys always go the step further and push themselves to the limit. This
    kind of training disturbs the body’s homeostasis to a greater degree than
    aerobic exercise. The result is a larger energy requirement after exercise
    to restore the body’s systems to normal. So they can have an after burn up
    to 24 hours after their workout. And in this time they do burn even more
    calories than the ladies on their bikes if they would exercise for the
    same (or longer) period of time.


    Maximise Your Training Benefits With ‘CrossFit Workouts’
    Keeping that in mind, what would you like to do? Spend hours and hours
    running on a treadmill or work out intensely and burn calories while you
    rest? Of course we prefer the second and can use our spare time doing
    other things. But keep in mind if you choose high-intensive training your
    body will take time to recover. It is not a form of daily training. You
    can do stretching, foam rolling, light cardio or any other activity that
    increases blood circulation for a better recovery on the days between your
    HIIT-sessions. You might ask yourself how to start or how to do such a
    training session. We have the solution and offer several high-intensity
    training programmes, like cross fit, kickbox-workouts and Aqua Athletics.
    Let variety boost your burn.

    Contact TimGold Personal Training:
 +34 648 982 300 (Tim)/ +34 660 391 619 (Leon)