• 北京下周气温屡破冰点 空气质量“小清新” 2019-10-07
  • 郁霞秋代表:乡村振兴战略让村民有了底气 2019-10-07
  • 为了人民重托——记政府工作报告起草 2019-10-01
  • 能够解决人人上大学的愿望与大学毕业生严重过剩矛盾的人才是真正的高人。 2019-10-01
  • “网络党课”第二课 杨禹《为美好生活而奋斗》 2019-09-26
  • 朝阳消防联合快递行业开展消防安全宣传培训系列活动 2019-09-26
  • 徕卡M10限量版外观曝光-热门标签-华商网数码 2019-09-22
  • 取消加分,让奥赛回归学科特长本质 2019-09-22
  • 国家开发银行获第十二届人民企业社会责任奖年度企业奖 2019-09-07
  • 北斗星基导航“中国精度”运营三周年用户超5万 2019-09-01
  • 超励志的新疆小伙艾山江弹唱《南山南》 2019-08-30
  • 围绕基本解决执行难问题建言献策 2019-08-30
  • 回复@不能这样啊:又钓出一个老蚕! 2019-08-26
  • 绍兴印染布质量比对成果发布 部分指标国际领先 2019-08-25
  • 光明日报:非遗传承关键要吸引年轻人 2019-08-23
  • Have you ever asked yourself if it’s worth it to hit the gym despite a time crunch? You only have 30 minutes to squeeze in a workout before you need to pick the up kids, make dinner, or get to a client meeting. Will you really benefit from such a short workout? The short answer is, Yes! It is definitely worth it!

    Here is why…

    Science Behind the Calorie Burn

    Long after the workout is done, your body continues to burn calories, prolonging the benefit of your efforts. This physiological phenomenon has a name – EPOC, or excess post-exercise oxygen consumption. Simply put, it’s the amount of oxygen required to return your body to its resting level of metabolic function. Metabolism is how the body converts nutrients into adenosine triphosphate (ATP), the fuel needed for muscular activity. ATP is produced in two ways: with oxygen using aerobic pathways or without oxygen, relying on anaerobic pathways.

    During physical activity, once a steady state of oxygen consumption is achieved, aerobic energy pathways are able to provide enough ATP to sustain the workout, increasing the need for oxygen after the workout and enhancing your overall caloric burn. But when oxygen is required quicker than the body can produce it, as happens with bursts of energy, the body pulls from anaerobic pathways to get what it needs, requiring even more oxygen post-workout to recuperate and repair the muscles. The higher the EPOC effect, the more calories you will burn.

    But how do you enhance the EPOC effect?

    In short, the faster you burn through the aerobic ATP, the faster the body needs to pull from the anaerobic pathways which requires more recovery time to reach that proper resting metabolic state and thus a great EPOC effect.

    So: how do you get your body to pull from the anaerobic pathways quicker?

    1. Start with a warm up. A proper dynamic warm up of five to eight minutes allows the body to efficiently use the aerobic metabolism to produce most of the ATP necessary to sustain physical activity. When you move from warm up into the higher energy part of the workout that requires more oxygen quickly, your body starts to pull from the anaerobic pathway.

    2. Increase the intensity of the workout, not the duration. Higher intensity workouts pull ATP from the anaerobic pathways because the body needs access to oxygen quicker than the aerobic pathways can produce it. My favorite “go to’s” for this as a coach are boxing style workouts, short hill sprints, and basic plyometrics (if appropriate for the client’s ability).

    3. Increase the resistance instead of longer cardio sessions at a steady rate. Just like increased intensity, increased resistance for short time periods produces a greater EPOC effect because the body begins to pull from the anaerobic pathways quicker. Efficient and fun options include the updated aerodyne style bikes (such as the StairMaster AirFitmodel used in Cross Fit www.jgzr.netpetitions), pushing or pulling a weighted sled, heavy battle ropes, full resistance on a rower, the original StairMaster (the one we all love to hate), the StairMaster Stepmill, and if you are injured or just want something really different try the NEW StairMaster Upperbody Ergometer.

    4. Incorporate circuit training and high resistance strength training with shorter rest intervals. Strength training and alternating between upper and lower body workouts, particularly with short rest intervals keeps the body burning through ATP for an enhanced EPOC effect for greater caloric burn. Kettlebell movements are an excellent option for this.

    Of course, as with any exercise regimen, you need to be prepared for the challenge. High intensity interval training (HIIT) is not for everyone. You also need to allow 48 hours of recovery time in between HIIT sessions and limit yourself to three high intensity sessions per week. Get to it!

    Biography:

    Sonja is a world-class athlete who has trained people of all ages and abilities for nearly twenty years. She is also a skilled fitness programmer, holding Personal Training Certifications with ACSM, AFAA, and AFAA specialty certifications in Youth, Senior, and Pre-Natal Fitness. She is a certified Strength & Conditioning Specialist, a Schwinn Power Cycling Instructor, a BoxMaster Master Trainer and an ACE Health Coach, which enables her to work with those in the allied health field in regards to high risk or specialized clientele.

    Sonja is also a successful club operator and businesswoman, having developed and coached fitness and personal training programs while serving as the Athletic Director for the esteemed Wellbridge full service health clubs in South Florida. She received the Wellbridge Athletic Director of the Year aware twice during her tenure there. She also founded FIT Studio, a personal training and Pilates studio in West Palm Beach, FL. Currently Sonja enjoys her position as a Wellness Director for Cool Springs MD in Nashville, TN and operating her own running coaching business (www.TheRunningWarrior.www.jgzr.net) and fitness consulting group (www.FitwithSonja.www.jgzr.net). Sonja can be reached at 800.228.6635 or [email protected]七乐彩号码基本走势图 www.jgzr.net.

    Related Posts

    • Blog

      The Man of a Million Talents

      Read More

    • Blog

      Getting The Most Out of Cardio Training

      Read More

  • 北京下周气温屡破冰点 空气质量“小清新” 2019-10-07
  • 郁霞秋代表:乡村振兴战略让村民有了底气 2019-10-07
  • 为了人民重托——记政府工作报告起草 2019-10-01
  • 能够解决人人上大学的愿望与大学毕业生严重过剩矛盾的人才是真正的高人。 2019-10-01
  • “网络党课”第二课 杨禹《为美好生活而奋斗》 2019-09-26
  • 朝阳消防联合快递行业开展消防安全宣传培训系列活动 2019-09-26
  • 徕卡M10限量版外观曝光-热门标签-华商网数码 2019-09-22
  • 取消加分,让奥赛回归学科特长本质 2019-09-22
  • 国家开发银行获第十二届人民企业社会责任奖年度企业奖 2019-09-07
  • 北斗星基导航“中国精度”运营三周年用户超5万 2019-09-01
  • 超励志的新疆小伙艾山江弹唱《南山南》 2019-08-30
  • 围绕基本解决执行难问题建言献策 2019-08-30
  • 回复@不能这样啊:又钓出一个老蚕! 2019-08-26
  • 绍兴印染布质量比对成果发布 部分指标国际领先 2019-08-25
  • 光明日报:非遗传承关键要吸引年轻人 2019-08-23
  • 辽宁快乐12开奖十五 必博线上娱乐城 pk10单双最好方法 澳洲幸运8开奖结果 内蒙古11选五任五遗漏一定牛 春秋彩票 燕赵风采20选5开奖查询 新疆十一选五投注时间 西甲历年完整积分榜 今晚有哪四肖中特 pk10广西快乐10分彩票 彩票22选5开奖 谁有黑马计划账号 福少时时彩计划软件 合赌圣平特肖的