The Seven(ty) Percent Solution for Weight Loss

Have you heard conflicting information about the so-called exercise "afterburn" effect whereby one's metabolism is elevated for a period of time after the exercise session ends? You're not alone. A well-designed February, 2011 Appalacian State study may offer an answer.


The very well-controlled study contrasted men participating in a completely sedentary day versus a day in which they perform a single 45 minute session of high-intensity exercise on a stationary bike. The exercise itself burned, on average, 420 kcals. Over the next 14 hours, an additional 190 kcals, on average, were burned. That is 37% of the during-exercise energy expenditure.


Other studies, where participants did not engage in HIGH INTENSITYexercise, the "after burn" effect is shown to be minimal or nonexistent. The participants in this study exercised at 70% of their VO2max.This level may be the threshold to obtain the after burn.


Although the most accurate way to determine your VO2max( your maximal oxygen uptake and a measure of your ability to sustain aerobic activity) is to have it measured by a doctor, there are plenty of fitness professionals who can help you get a pretty good estimate.


We don't really know the way the after burn works, but it may be that the body uses more fat than carbohydrate after intense exercise.Regardless, if losing weight is one of your fitness goals, then 7(0)% VO2max Solution is "elementary, my dear Watson!" Fitness Asylum iPad