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-   -   Interval Training and After Burn (https://www.fitday.com/fitness/forums/exercise/873-interval-training-after-burn.html)

kbmealey 04-16-2010 04:34 AM

Interval Training and After Burn
 
I have been using interval training for about 3 years now and have lost about 5 stone so I am quite pleased with it. The pundits talk about the effect of after burn which make it better than aerobics. However, I haver not been able to find any figures or calcs for the caolries burned post excercise to get a comparison. Does anyone know if this is available anywhere.

tandoorichicken 04-16-2010 12:05 PM

There is a term in exercise science: excess post-exercise oxygen consumption. This is the technical term for after-burn and is noticeably elevated after intervals, sprints, and heavy lifting, as compared to long-duration low-to-moderate intensity cardio. If you look up EPOC on pubmed or simply Google you should be able to find some charts or formulae that can estimate this for you depending on your activity.

-Nik

kbmealey 04-17-2010 10:59 AM

Thanks Nik. I have tried some of the sites. One had quite a lot of detail on the science side but was a bit heavy. Others had a general discussion and no detail. But none reallly gave a break down on how to work out the after burn calories for a given exercise. I suppose I'm looking for something similar to the activities section on this site but perhaps it doesn't exist.

tandoorichicken 04-17-2010 11:21 AM

After looking into this more I've realized that calculating EPOC is difficult and impractical unless you work in a research lab that specializes in this stuff. For the purposes of balancing your calories I think it's safe to add 10-15% calories burned to your base metabolic rate depending on the intensity of your activity, since that's pretty much the range that a lot of studies have described, but it's pretty hard to nail it down to details.

-Nik

kbmealey 04-19-2010 02:48 AM

Yes I found it bit heavy going myself. I would assume symplistically the more intense / vigorous the work out then the greater the EPOC.
The other thing I am wondering about is intensity v duration. For part of my workout I am currently doing 6 x 1 min sprints (11km/hr) up a 4% incline on the treadmill. However, is this better than say 12 mins at 6.5km/hr.

rpmcduff 04-21-2010 07:13 AM

I read an article in Muscle & Fitness magazine that quoted a study (sorry I don't remember the study) that found that subjects who performed HIIT (High Intensity Interval Training) had double the fat burn of subjects who performed MISS (Medium Intensity Steady State) cardio workouts. The logic to explain this was that the HIIT puts the body in a state of readiness waiting for the next high intensity interval. This 'After Burn' was good for 24 hours after the cardio was performed. So in essence the HIIT doubles the fat burning for 24 hours after the cardio workout ends.

cjohnson728 04-21-2010 07:39 AM

Is there any way besides the perceived exertion scale to calculate where you should be with your intense intervals? It seems so subjective (I hate the pain scale from 0 to 10, also). Can you estimate when you're at the highest level from your heart rate, or is the delay in getting to that heart rate an issue?

blackrhino2 04-21-2010 07:40 AM

hi guys, i read this in the new york times health section a week or so ago. Really? - The Claim - For Better Muscle Tone, Go Lighter and Repeat - Question - NYTimes.com

i'm not sure if when you mention interval training are you talking mostly about cardio, or if you are also talking about weights. if you're mainly talking about cardio this article is not applicable.

kkotelman 07-03-2010 07:01 PM

This site gives a logical explanation of intensity vs rest period of high intensity interval training HIIT.
Today I started using the elliptical to do a HIIT workout based on that. Well I couldn't do that just starting out.
I started easy
5min warm up
6x 15:45 intervals on elliptical
5min cool down

I'm going to try to work my way up to the HIIT - cardio - HIIT.

midwestj 07-08-2010 06:55 AM


Originally Posted by kbmealey (Post 8834)
Yes I found it bit heavy going myself. I would assume symplistically the more intense / vigorous the work out then the greater the EPOC.
The other thing I am wondering about is intensity v duration. For part of my workout I am currently doing 6 x 1 min sprints (11km/hr) up a 4% incline on the treadmill. However, is this better than say 12 mins at 6.5km/hr.

Hi I'm a huge fan of intervals as well, I couple them with intense weight training.

And as far as intensity vs duration I'm pretty sure intensity is the only way to go. The reason being if you increase duration your intervals at the end will obviously be less intense then your first few, and your goal is to achieve the highest intensity, compared to your rest periods. 6 intervals is plenty, or 3 longer intervals. If you find your intervals are getting to easy mix up your interval pattern and up the intensity, but doing more won't really do much it will just turn your interval training into a lower intensity cardio type workout.

I prefer to use the stationary bike and keep my revolutions constant through intervals and rest, only increasing the resistance to amp the intensity. Doing this is a great way to avoid injuries.



I typically do a 5 min warmup followed by 10 mins of intervals and another 5 min cooldown.

the interval patterns go: 3-4-4-5-5 as a warmup each number is a minute and the number itself corresponds to intensity level

9-3-3-9-3-3-9-3-3-9
8-8-3-3-8-8-3-3-8-8
3-9-3-9-3-9-3-9-3-9

with a 3-3-3-3-3 cooldown

I alternate these interval workouts with my weight training, so that every other day is different, and you can always up the intensity when things get easier.

midwestj 07-08-2010 09:54 AM


Originally Posted by cjohnson728 (Post 9018)
Is there any way besides the perceived exertion scale to calculate where you should be with your intense intervals? It seems so subjective (I hate the pain scale from 0 to 10, also). Can you estimate when you're at the highest level from your heart rate, or is the delay in getting to that heart rate an issue?

Try riding on a stationary bike, and keeping your revs at 80-100. To increase your "intensity" increase the resistance on the bike, not your revolutions. The 1-10 scale is really the most effective way to go where 10 being a resistance you can only maintain a short time (1-2 minutes max) and 1 being a leisurely pace.

If your interval goes 9-3-9-3-9-3 then go from 9 resistance to 3. If you are in great shape then maybe you would do 18 for intense and 6 for slow, you sort of have to gauge it. Try one workout at the baseline resistances and see how it works you.

Heart rate is not really effective because someone in bad shape will have their heart-rate rise very quickly and lower very slowly, and their heart rate is probably on the high end doing heavy exertion activity like intervals. Whereas someone in great shape will have their heart rate drop much faster during rest and most likely won't be as high during the most intense work. I would stick to the 1-10 scale.

rpmcduff 07-08-2010 05:28 PM

One study that I read talked about raising the heart rate to 70% of max during the high intensity interval. The rest period lowers the heart rate and then the cycle is repeated.

Hope this helps.

kkotelman 11-17-2012 08:01 PM

Found this explanation of the different effects comparing work vs rest interval length ....

The Benefits of HIIT
A HIIT workout offers myriad benefits. First, HIIT provides a great workout for your legs. If you perform HIIT a few times per week, you probably don’t even need to do strength training for your legs, unless you have a desire for bigger legs. More importantly, HIIT really ramps up fat burning. The intense intervals allow for the release of fatty acids into the bloodstream. Additionally, HIIT results in increased HGH levels. HGH is a hormone that burns fat while preserving muscle. Finally, and possibly most importantly, HIIT results in EPOC, an after-burn effect which causes you to burn calories for hours after your workout is completed.

The Drawbacks of HIIT
HIIT is not perfect in every way. The main drawback is that you can’t perform this routine every day. Overtraining is a serious problem, especially if you perform strength training for your legs as well. If your muscles are tired, you are probably better served doing a slow paced steady state cardio routine on that particular day.

Sprint Interval Length
There are a few components of HIIT that you can vary. The first is the length of the sprint intervals. Shorter intervals of 15-30 seconds allow you to exert more effort during the sprints. This increased level of effort will result in a stronger release of HGH. Additionally, these shorter intervals will release more fatty acids into the bloodstream.

Longer intervals of greater than 30 seconds require more perceived effort. These result in a greater number of calories burned. Additionally, these longer intervals deplete glycogen levels (carbs) allowing your body to burn more fat after the completion of a workout.

Recovery Length
The recovery length also impacts the effects of HIIT. This is the walking or jogging portion of the workout that allows your muscles time to recover. The length of recovery is relative to the sprint interval. If you sprint for 30 seconds and recovery for 30 seconds, the ratio is 1:1. If you sprint for 15 seconds and recover for 45 seconds, the ratio is 3:1.

The longer the recovery in relation to the sprint interval (2 or 3:1), the more effort you can exert in the next interval. This increased effort will again result in a stronger HGH release. Additionally, longer recovery reduces the risk of overtraining.

A short recovery relative to the sprint interval (1:1) results in lactic acid buildup, glycogen depletion, and a greater after-burn effect (EPOC). However, this can lead to a greater risk of overtraining

meking703 01-13-2013 04:21 PM

post HIIT
 
I'm also a big fan of HIIT cardio; its helped me loose 25 pounds. My current regime (after having been away for the gym for a few months) is on the treadmill. Twice a week, I do the following:
1 min warm up (I do my weights first, so I'm already warm)
45 sec high intensity (at between 7.5 - 8 mph)
1:30 low intensity (2.5 mph)
repeat 8-10 sets.
then, I do a 10-15 minute walk (at 2.5 mph). I was reading an article that said that during HIIT a significant amount of fat is released from stores, and that without a post-HIIT low intensity session that that it is more likely to re-deposit. The low-intensity session apparently burns these up. In addition, I often feel almost queasy after the intervals, so the walk helps alleviate this.


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