OnFitness Magazine - January/February 2022 - 23

23 WWW.ONFITNESSMAG.COM | VOL 22 NO 4 | 2022
Immediately following
exercise your body
works to re-establish its
pre-training heart and
breathing rates.
body fat composition will drop.
For this reason, it's tempting to start
training in this phase, or never leave it, but
that method will almost always result in
injury and time lost from the program.
These four phases, lasting a total of six
to eight months, take your body through
the entire range of possibilities.
Cardiovascular health is maintained,
various muscle fibers are taxed and
modified, results continually and
consistently arrive.
INCREASE YOUR
AFTERBURN
EXCESS POST-EXERCISE oxygen
consumption is a measure of your body's
increased oxygen consumption after
activity or exercise.
Excess post-exercise oxygen
consumption is part of your body's
recuperation process to return itself to preworkout
status and your body's adaption
to the exercise. It's part of the process
intended to erase your body's oxygen debt,
a physiological process not entirely
understood.
Excess post-exercise oxygen
consumption is nicknamed the afterburn
because of the increased metabolism and
caloric consumption following exercise.
After a tough training session, your
body continues to need oxygen at levels
higher than it needed before training. The
work required to adapt to the workout and
restore your body to its pre-training status
requires oxygen and energy.
Several of your body's physiological
Most, if not all, of the exercises chosen
in this phase are multiple-joint, working as
much of the body as possible.
Phase 3 will focus on muscular
hypertrophy and strength while
maintaining. The exercises chosen here
will consist of traditional weightlifting
techniques, achieving muscular failure
after six to eight repetitions
If you don't want to go through this
phase due to aesthetic preferences, the
progression will be to increase the
complexity and difficulty of phase two
types of exercises. By adding complexity,
your body maintains its process of change
and will continue to adapt.
Phase four initiates plyometric and
sprint training. This phase is the peak of
the past three phases and is the most
challenging. Combining weight training,
jumping activities, explosive movements,
and all-out cardiovascular exertions is
what this phase is all about.
This is also the phase where fat is
utilized more as a fuel source, so your
processes need oxygen following training.
Immediately following exercise your body
works to re-establish its pre-training heart
and breathing rates.
In a longer process, your body works
to re-oxygenate your blood, increase
energy storage and restore its temperature.
A short-term example is heavy breathing
after running sprints.
Excess post-exercise oxygen
consumption research results vary. The
measurements of level and duration of it
differ in research studies. Research shows
it lasts anywhere from two hours to fortyeight
hours. One established factor is that
it is highest immediately after training and
slowly lessens over time.
Studies indicate the duration of excess
post-exercise oxygen consumption
depends on exercise type, intensity, and
duration of training. Intense training
produces a duration than does less intense
training.
A common research finding is that it
occurs with both aerobic and anaerobic
exercise. Research results indicate highintensity
anaerobic exercise yields a higher
excess post-exercise oxygen consumption
than continuous aerobic activity.
One study demonstrated that moderate
to high-intensity cardiovascular training
for a long period produced an excess postexercise
oxygen consumption twice as high
as a short period cardio session.
These results mean that intense
anaerobic training and intense
cardiovascular workouts produce positive
results long after the workout is finished.
The physiological afterburn following a
hard exercise session will make you
healthier and stronger.
Develop a routine that forces your
body to work during and after training to
help reach your fitness goals.
Intense intermittent training and
resistance workouts demonstrate a higher
excess post-exercise oxygen consumption
than continuous exercise. Certain types of
workouts will increase it more than others.
The perfect criteria for workouts that
increase post-exercise oxygen consumption
include high-repetition, moderate to heavy
weight, short rest in between sets, and
multi-joint exercises. These principles are
imperative in developing your workout.
An example would be that an intense
set of squats, lunges and kettlebell swings
recruit a large number of muscles and
elicit heavy breathing when you're
finished.
High repetition kettlebell swings,
cleans, and snatches increase strength and
endurance in the musculoskeletal and
cardiovascular systems.
Develop a functional kettlebell routine
that includes high repetitions and short
rest periods between sets to increase postexercise
oxygen consumption.
Intense barbell and dumbbell training,
multi-joint exercises performed with high
repetitions and short rest time between
sets will increase afterburn.
You'll breathe heavily after performing
sets of squats, deadlifts, and cleans with
moderate to heavy weight.
Intensity and basic multi-joint
exercises should be the cornerstone for
improving post-exercise oxygen
consumption. Advanced trainees need to
work harder than beginners to improve
theirs.
High-intensity interval training is also
called sprint interval training, and the
intense portion should be performed at
near maximum effort. At the end of the
brief burst of strenuous effort, you should
be panting too hard to converse.
High-intensity interval training can be
performed in any venue that long-duration
aerobics can be performed (e.g., stepping
platforms, revolving staircase, outdoor
hills, a school track, bleachers, etc.).
Intense cardiovascular exercise is
effective at increasing post-exercise oxygen
consumption. Research shows that longer
duration cardio increases the duration of
it. Sixty minutes' duration generates about
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OnFitness Magazine - January/February 2022

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